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.
For all you 50 + guys above 4 wkg - how much testosterone are you taking?
I’m “only” 47 this year, but unless something drastic occurs I do not see maintaining 4W/kg at 50 to be a problem. No testosterone needed.
Ramp tested yesterday to 4.06 w/kg after completing SSMV. Slight progress as new user to TR, but with some decent kms (>13 k) during last 3 years, starting at age of 49. No testosterone added. Now entering SPBHV to prepare myself for Sub7 effort in Vätternrundan 
@2fst4u I know you posted this a while back but have you looked at the “obvious”? Sleep, life stress, nutrition and fueling? Beyond that blood tests, maybe you’re deficient in something
I’m afraid that my FTP is nowhere near 308. I found that my Kickr was vastly over reporting my power. I will post my next ramp test results (later today). I’m hoping I can get to 3 watts/kg.
Anytime I ask a question like this, I look for an example of what I am asking, like, are there any 4w/kg riders at my age? The answer is a resounding, yes. Well, are they married? Yes. Do they have kids, yes. Do they have a demanding job? Yes. And so on. Eventually I run out of excuses and resign myself to, well, if they can do it, I can do it.
Exactly! When I was a kid, time didn’t even exist. 
How did you figure out the Kickr was over reporting and what did you do to fix it? I have a Kick Snap after having a KK “dumb” trainer and there was about a 5% drop when I went to the Snap. As long as it’s consistent and can measure progress/regress, I don’t get too caught up in it.
Slightly long story. I bought the Kickr early last fall with plans to improve my fitness over the winter. Background, former racer, off the bike for health and work reasons for about 8 years, started riding last spring and the summer (just retired), and appalled at the lack of fitness. Went through Traditional Base 1 and 2 and saw large jumps in FTP as tested by ramp test. Started travelling for part time work, so bought some Garmin Vector3 pedals to continue training while I’m out of town working. The vector3’s were about 60% of the Kickr reading. Went round and round with Garmin support, and finally gave up and returned the pedals. I was convinced they were faulty. Bought some Assioma pedals, and saw the same thing, about 60% of KIckr power. So I began to suspect the Kickr. Contacted Kickr support, they suggested doing a factory spin down. directions on thier site. Did so, and the Kickr came within a few watts of the Assioma pedals. I use power match now. I did a mid plan ramp test to see what my true FTP was. At the beginning of SSB1, I tested at 308 watts as per the Kickr, Towards the end of SSB1 with power match with the pedals I tested 182 watts for FTP, almost exactly 60% of the previous. Kind of disappointing, but realistic given my riding history and age (64). I retested at the start of SSB2 at 185 watts, so that’s where I stand currently. I don’t know how far I will go, but I had presumed that it would take more than one year to get back to the shape I was in when I was racing in my earl/mid 50’s. If you plan to use the Kickr Snap, I recommend several things ( I used to have a computrainer back in the day). 1. Use a trainer tire. 2. Pump it up to high pressure same every session 3. Clean the tire off with rubbing alcohol before every session. Do a 10 min warm up to determine the clamping pressure. If the Snap has a spin down procedure, check to see if there is a “factory spin down as well”. Good luck, and as you have said, consistency is the key, and the FTP is just a number to set the intensity of the workouts.
I’m 52. Started TR in Jan, w/ SSB1&2 mid volume, now into mid volume build for full distance tri. I went from FTP of 186 to 199 to 212. 212 put me at 4.03 w/kg. Hoping to get to 220 by late June. And no, there is no testosterone supplementation. Can certainly be done
Age 42 and weigh 77 kg with 293 FTP, so I’m at 3.82 w/kg. That’s from 193 FTP 9 months ago. I just need 15 more watts and I’m 2 weeks into SSB2 MV. I have GBMV and Specialty remaining this year, so I’m hoping I’ll find those 15 measly watts 
. I’m probably slightly higher than 293 as workouts are rather manageable and I’m upping the intensity of V02 workouts. May need to do a mid SSB2 ramp test.
Here’s hoping 4 w/kg is right around the corner!
Most people seem to find the retooled SSB2 VO2 workouts “easy” until Spencer +2. I thought the same thing, but it was really just that the VO2max workouts were relatively tame. YMMV.
As a few here have said, VO2max work is the ticket. I would love to get to 4W/Kg. I will be 52 this Summer and I am seeing some really good gains but the most I have seen are in the build phase - VO2max (6% gain). I weigh 190 lbs and I’m 6’3." As an exercise physiologist, I am aware of my limits. As you age, recovery is slower. You have to get good at knowing when your body is ready for peak training and take advantage of it. VO2max work is tough on an agin body. Don’t be afraid to turn down the intensity in order to complete the workouts. I wanted to be a cowboy at first and I had too much “pride” to turn down the intensity. So long as you don’t go lower than 4-5%. There VO2 workouts that you will not only have to turn down intensity but maybe take a longer break between intervals. Still effective! Also, there may be a week, as someone else mentioned, where you will need to change to sweet spot work or maybe even recovery workouts so your body can bounce back. Get plenty of sleep and eat right! Go for it!
I am new to the forum. Age 40 yrs, 60 Kg, 160cm, 210 watt = 3.5 w/kg for me the highest ftp I could reach is 3.8w/kg. Hopefully like other have said vo2 max will make me reach to 4w/kg. will keep you updated and thanks for the info and encouragement.
48, been cycling and using TR for about 3 years.
75.5Kg
327 FTP
I reckon i can get another 10W this summer…
So, of course it can be done. Just don’t shy away from the hard workouts. VO2 isn’t going to actually kill you - it just feels like it might 
VO2 work really is the ticket, as increasing your fractional utilization can help, but it will come at the cost of your really short power. So unless you’re already really good at anaerobic/VO2 work, most of us could see an increase in VO2 to increase abilities at all ranges below VO2max. And the main key is to not go too hard on those VO2 workouts, they should be repeatable efforts, so don’t get hung up on the target power. I think 120% for me is my max 6 min power roughly, but doing 3 min repeats at that just isn’t going to happen more than 3-4 of them, not like the sometimes prescribed 6-9. So do the best that you can do for that particular workout, even if it means you’re 3-5% off of the target IF, it’s still a hard workout that was aimed at increasing your VO2max. As long as that repeatable 3 or whatever duration power is going up, you’re doing it right.
I wonder how many people who picked this up in their 40s previously had a sedentary lifestyle prior. It’s much easier for a runner to pick up cycling and do well than a fat bastard who did no cardio in the last twenty years.
As a 64 year old, last raced/rode at age 56, I’m finding it hard enough to get to 3 watts/kg. Just completed SSB 2 LV with no appreciable change in FTP at 2.5 watts/kg. My plan is to do a 4-6 wk block of twice a week VO2 Max intervals with progressive duration, then the question is to repeat SSB 2, or move on to Sustained Power Build
Giving this a go in 3 days, first ramp test at age 42. Just finished my own heavily modified “re-base”, essentially 8 week mashup of SSB1/2MV training at 3.77W/kg, and by the end I was dialing up Spencer, McAdie, etc., by a few percent. I’m guessing if I test well I’ll come in around 3.9 heading into Build. Started this season around 3.3 and had a kid in the middle of it.