Yeah, that’s more in the range of what to expect. Warlow+2 is harder workout & @N8O0714 banged it out at a fairly benign heart rate. So I just think this athlete is not getting enough stimulus to adapt at that work rate (FTP = 75% of MAP).
And it’s not because @N8O0714 wasn’t trying hard enough during the last ramp test. That ramp test looked to me like somebody who pushed the knife in all the way to the hilt and then twisted the blade.
Lucky @N8O0714. Afflicted with high fractional utilization! Wish I had that problem.
Can you elaborate on this a bit more, I definitely saw your comment as something contrary and intriguing, not that I don’t appreciate all comments this one just stuck out.
I’m definitely no stranger to hard work and I definitely dig deep on that last ramp test. To give a little more background, I played elite level rugby 7s on an international travel level, games are fast paced sprinting for two 7min halves playing 4-5 games in a given day. It has been years since playing g at that level but that is the training style and base that I have had in the past.
Not sure if/how that correlates to what you are mentioning.
I do also find I am more relaxed on second intervals like on Warlow and I am able to push harder, yet if feels more effortless at the end of those second intervals as well.
On a side note, I am very new to TR having started in July. I’m also quite illiterate to terminology. Breaking this down into layman’s terms that I can understand will help me understand endurance training better.
I also wanted to give an update opposed to replying to questions.
Just did my third ramp test and improved 219>234, I think I could have pushed a bit longer as well but my Wahoo actually locked up in the last interval I was able to complete and I didn’t have the strength to get back up to the required Watts fast enough. I think I should have recalibrated before hand possibly.
This past cycle I actually struggled to find motivation for the first 3-1/2 weeks due to the previous re-test. I appreciate all of the support given to me to keep working and to not give up. Although I don’t train for races, I do train to push myself and it helps having a well educated community to turn to in times of struggle either for advice or for motivation. Thank you everyone for your insight and encouragement.
Currently I am on a 3.5-4 hour per week ride volume across 3 rides per week. I am pretty sure I went with the beginner sweet spot program. I can’t find where I can reset my plan but quite sure how to check what plan I’m on currently.
The week usually consists of:
Tuesday - 1hr Sweet Spot
Thursday - 1hr Threshold
Saturday - 1:30 Sweet Spot
I get endurance rides 30min to 1hr in on off days when I can and I’m currently only doing rides on my trainer due to tight schedules with the kids (2&3 years old) Being a 30- 45 min ride away to get home to help isn’t ideal.
This is my first time trading on any sort of program for cycling, I was a high level rugby athlete retiring in 2018. I picked up cycling as a means of endurance training during the pandemic. I had no way of measuring my progress outside of trying to hit PRs on Strava.
Another note for all, not sure how much it matters but I’m roughly 5’9 on a good day, 185-190lbs. I’d feel more comfortable around 170-175 but I’m struggling to get down in weight, but I’m also not in a rush to really putting a complete focus on my nutrition as I’m not actually training for races. This is just a form of fitness for me.
I wish I was well versed enough to offer advice, hopefully someone in here may be able to offer some insight, please feel free to join in and share some of your ride data if you feel someone may be able to help. I received a bunch of good advice.
Had massive jumps and tiny ones and everything in between.
Just my 2 cents but at least it’s a different point of view from the norm:
If I was barely gaining anything from Trainerroad’s plans I’d move along and do something else. I did this a year ago after a negligible increase during a punishing training block just destroyed my enthusiasm.
When I left all structured training 12 months ago I moved to zwift racing three times per week for damn near six months (the winters here in Scotland come to play).
Long story short, (I won’t regale you with my numbers, as folks like to do) I went and did my own thing for a year with no structure and I’m stronger and fitter for having done so. Yes, if I had stuck with Trainerroad for that year I expect my ftp may have been nudged up a tad more (while my bank account got depleted) but I wouldn’t have enjoyed my training/cycling anywhere near as much.
I understand the gains can be hard to come by. But I have only been riding for about 15 months
Looking for a fresh start after 20 years of running, so as a n00b I expected some big early gains. Hasn’t been the case for me. Maybe I am just too old …
Responding better than me I am down 4.4% but whilst I think Ive lost a bit of anaerobic power over a short interval over a longer interval I think I am stronger, faster and more sustainable over a longer period. My TTs are saying that, over the club 10 I’m a bit slower but over a 25miler I’m quite a bit faster (Lol still a lot of folk faster than me though )
So you are a runner…
You are now transitioning… your fitness is there, sadly is not a 1 to 1 translation…
It will take sometime for the usually skinny legs of a runner to turn into big cyclist legs…
you will get there… give it sometime and you will see gainzzzzzzzzzzzz
For what its worth a local cyclist was a multi-year TR user. He switched to Zwift racing and within a year was winning B races and a few A races. He was killing it on Wed night drop rides. He was on the podium in NorCal real world races. He did that for two years and his FTP jumped from 300 (TR years) to 340. During those two years he didn’t do any structure.
Self-coaching I got to 280W, then TR for a couple years and pretty much capped at 250W. Then tried an off-the-shelf plan from well known coaching company and up to 260 and stronger/fitter. Learned a lot, so I hired a coach to help me navigate and am learning the right way to self-coach.
Wish I had that problem.
!