Yep, my goal for races in the last few years has been to make the top 50% of all finishers. Most of the time I haven’t made it. Hoping for more success as this year approaches…
3.78 at 67
I think I’m finding this to be an issue also. I’m coming up to 44, and my ramp tests feel like they fail to give me an accurate ftp. But my 20 minute tests give a much higher reading. For what it’s worth I’m 180cm, 72kg and have about 4.4 FTP. Consistency in training and keeping off the beer have been key and I’m hoping to hit 4.5+ in the next month and once racing kicks in.
His calculation does seem a bit off, as reported in that thread. A vo2 of 65 is still pretty high for an average joe
It seems high, I have no idea what mine is. I think I calculated 62 using the MAP ramp test and calculation videos that Shane Miller had with Dr. Lane. Golden cheetah calculates me at 55-56, so who knows, and I have FTP of 295 (4.2w/kg) at the moment.
But I think the point of his post is to show it takes a lot of work to get to 4. I think for those looking to get to that point and see all these people getting there (and not to mention there’s a whole other thread about 5w/kg!), it could be discouraging not to achieve that. So I’d hate for people to get too down on themselves for not getting to 4.
Greg LeMond taught us it never gets easier, we just go faster.
This exactly. I think its important to keep perspective.
I was someone who was elite in track, and yet will never be even an average cyclist. And I’m totally ok with that, because I love biking and I love to train and just do my best.
I just hope that everyone else can find fulfillment as well and not chase some unattainable goal and be filled with recriminations
To add to that, it should technically get harder as you get faster as with a shorter duration for race distance, IF should also be going up. I’ve noticed as i get fitter… I’ve got to dig really deep to hit those higher intensity levels as measured by hr.
Never thought I would get there. But I have kept my head down and have done the workouts. I did however incorporate a little extra V02 efforts into my training plans than what they called for. Not sure if that’s what made the difference or not but I love V02 work and the way it makes me feel. Baird -3 was what I tossed in each weak on an off day. Around 40 TSS added to my weekly number. I got there but like I said I couldn’t even tell you if it helped or not but I know it didn’t hurt. Just my .02 for anyone reading.
Turn 40 this year.
So what are you using to set your FTP for TR workouts… the ramp or 20 min test? How big is the difference for you?
Both tests come out very close for me, only 1w difference, and I feel like the workouts are challenging, but doable. Hopefully that’s as it should be.
Another step closer @ 51, today’s ramp was 263W (+7) for 3.78W/kg
I contend that if one regularly adjusts their goals down, it totally gets easier.
I don’t know anybody like that🙃
It really depends on your own physiology. Some people have the capacity for large improvements even when older. But everyone will get less strong and slower over time if you compare with PRs when much younger. Unless, we cheat. So tempting to try some T or GH. Or even 'roids.
PRs when much younger. Clinchers hadnt even been invented when i was much younger, let alone anything to measure performance.
Haha I’d been thinking of starting a similar thread but asking, “do I have too many kids to reach 4w/kg!” I’m 39 and have been up to 3.75w/kg but that was with one kid and a lot more time to ride than I get now.
We have number 3 on the way now and I’m at 3.2w/kg after not watching my weight and a patchy summer of riding.
I had toyed with the idea of just aiming for a w/kg goal for the year rather than a race goal. It does have me wondering if there is an hours per week limiting factor that would stop someone reaching a certain w/kg improvement.
I have twin newborns and am always 
Time management! Training indoors w/TR helps with that. You save time getting ready to ride and getting cleaned up afterwards since you are indoors on the turbo. You do not have to think about what training/ride you are going to do because you have TR (i.e., Coach Chad has done the planning and provided the workouts for you). You can do it!
Clean up your eating and find that daily hour of power even if it’s only a light spin!
Watts UP Kilos Down! 
Nice try giving yourself excuses, that’s not gonna fly here 
. I’m 42 with 3 kids. I’m at 3.7 w/kg now with a ramp test tomorrow after just finishing GBMV.
Not watching your weight, “patchy riding” and no TR structured plan are your reasons. If you have decipline you will and can make it work, there are plenty of TR users that do. As VC would say “motivation sucks”, you need discipline! You’re likely not to be motivated at times due to a new baby and daddy/family stress. However, if you commit to even a low volume plan (add extra when you can) you will see improvement. And for god sakes, clean up your diet, you’re not getting any younger 
.
Now go TRAIN!!!
Funny,
I have similar numbers, but my weight has shot up from a fit 166 to 172 over the winter. that makes the 4 watts/kg even tougher.
By the way, I’m a bit older than you. I think you could get up to 4w/kg, cause I plan to do it.
Thanks for the pep-talk! 
Have been with TR for four+ years now and following structure for 1.5. The tricky balance for me is work life/ kids/ training time (whose isn’t I guess). My wife has a business that has her working most evenings so I’m home from work then straight into looking after the kids getting them into bed etc before possibly jumping on trainer for an hour, before making us dinner. Which leads to probably my main weakness of eating late / going to bed late then getting up early.
Saturday’s are a full day with the kids. Sunday’s family time so an early trainer ride or outdoor ride is where I get my longer ride in.
Last year my mistake was probably more just chasing TSS and burning myself out. So that’s been my focus this year to listen to my body and rest a bit more.
Eating wise it’s not a quality thing at all, I don’t really drink, eat largely whole foods, don’t like junk food. It’s more a focus thing, as I’m often tired with trying to balance anything I snack a lot, plus drink a lot of coffee with milk. If I actually focus on it I tend to lose weight otherwise I’m reasonable 182lb and 6,0”
As you say it’s more a mental thing as the guys have been through on the podcast how much do you want it. I think the biggest learning from the podcast was Chad recently mentioning sometimes for parents actually cutting back tss so you can recover more will be more beneficial than tying to fit more in where you can.
I’m sure once number three arrives I’ll figure out how it’s all going to work reasonbly quickly. I’ve actually had more riding success since having kids due to the enforced structure of having to find time to fit things in.
Totes magotes disagree.
I have way better equipment, way better training, whey better diet…see a pattern?..now than I did 20 years ago.
My now self might not beat my then self mountain PR but my now self would totally crush my then self in a TT.
Don’t have to cheat if you progress, innovate, wise up, etc.