Can someone really explain power to me and dumb it down?
Alright, I did my first test today on a computrainer. I normally dont train on one, but will be able to test on it every couple weeks. I got both an average hr and avg watts for the test, but I want to know what is an average for females? I see all these guys putting up there power in the mid 200s, and I am not even close to that 
Just wondering what most females do for these tests? Im new to the whole power/watts thing. I dont really know whats considered "good". Thanks!
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I am about to do my bike testing on Wednesday this week on my Computrainer. I fully suspect I will be an average watts of around 135 (maybe lower). 48 years old and 115 lbs. Wattage is pathetic I know. That's why I'm here. So if you are pathetic like me, you are not alone. And if you are not as pathetic as me, now you can feel better! There is someone out here worst off than you!
--Ann.
Not all the guys have FTPs in the mid-200s or higher; there's plenty of us lower than that and finding our way to personal success.
Lauren:
FWIW: The Training and Racing with a Power Meter book has a chart showing FTP ranges for CYCLISTs on Pg 54. Cat V (fair) ladies range from 1.99-2.65 w/kg and Cat IV (moderage) range from 2.49 - 3.14 w/kg. Keep in mind the chart is for CYCLISTs and not triathletes per se.
Your initial test provides a starting point for your training and I would not get hung up on other peoples' FTPs. There is a selection bias issue to in that no one is really chatting up a lower FTP or Vdot.
Lauren, smart team responses – as always!
My added 2 cents - a watt is not a watt! Approximately 80% of the power we produce on a bike goes to overcoming wind resistance. A big 6 foot young dude that is 190 lbs can put out 280-320 watts all day long. In the same aero position he may be at a disadvantage to a 5’ 4” chica getting it done at – pick a number - 150 watts. The size of the hole one punches in the air is a HUGE factor in how fast you go. Beyond size of the person there are other BIG factors. We have seen numbers in the house where someone putting out 30 average watts less than the other (similar size) gets around the course significantly faster . This is due to 2 factors , aero position and variability index.
Lauren
Great request/question and it has drawn some excellent responses. If you've felt intimidated with some of the other EN members FTP results then I'm with you. I initially improved quickly but stalled just under the 200 mark and note my performance varies quite a bit from week to week. I very much agree with the statement that its a mark in the sand which can be used to measure effort of a particular workout and overall progress. I've come to believe that watts/kg are also an important measure to be used in conjunction with an FTP score. Although I'd like to see some higher numbers I've decided to stick to the EN program and have faith in R&P. Cheers and good luck.
Terry
As a follow-up to Matt's "a watt is not a watt" post: get good and aero and you can go shockingly fast on relatively low power. I averaged 149 watts at Ironman Florida last year, rode legally, and had a 5:35 bike split. AND had a great marathon.
The numbers are great for measuring your progress and pacing a race effort. Other than that they do not mean much. W/kg can be a little better for comparison sake but still not great as you have the above problems with determining the watts part as well as scale variance.
I remember meeting people at the EN dinner the first year and thinking they were monsters cause I was familiar with their w/kg and dot scores. Should not have been scared.
Bottom line is that vdot and ftp do not appear anywhere on the results pages. The only time you should worry about the numbers is for you now of they are not improving.
Welcome to the team.
And to follow up on that point. You might be asking yourself "well if I shouldn't be comparing myself to others, why does everyone in EN put their FTP, vDot, and w/kg numbers in their signature line?
The answer simply is for two reasons. 1- for personal motivation to put a stake at where I am and what my goal is, 2- because it's very helpful for others to see when you ask a question related to one of those items= lets us get some context around "I could only hold 8:30 pace" when we see your vDot is 52 or 42
Lauren,
All good responses, from everyone. If you haven't already done so, it would be a good idea to purchase our Power Webinar in the Store. See the power section of the wiki for a discount code. Excellent learning product.
Yet another thing: you're right around 3 watts/kg, a great place to start the OS. As you get closer to 4 watts/kg you get MUCH closer to the FOP of your AG.
Lauren:
Keep in mind that it's watts/kilogram that are important. My 315 watts FTP may look impressive, but I'm 6'4", 190 lbs. That's only about 3.6 W/kg, and translated into a 6+ hour IM bike ride when following EN protocol at Lake Placid.