I ' m not a Spurs fan <| sep |> Ah damn , Yeah mang been listening since D . N . A <| sep |> Good on you . 153 Watts is alright , and you have lots of room for improvement so don ' t be discouraged . I ' ve done the low volume plans for about a year now and seem to be topping out around 3 . 8 Wkg , so I suppose you could aim for something in that general area . As for general tips , I ' d suggest doing some VO 2 Max or anaerobic workouts to kick things off . E . g . some of the 60 minute workouts from Criterium specialty . Just my 2 c but I think they can prepare you to do your base workouts at a slightly higher power . And if you want to race , see if you can find a time trial in your area . Usually there ' s no minimum fitness standard and anyone is welcome to give it a shot . Much less stressful than being blown out the back in a criterium .