First off, thanks trainer road for the great product and podcast.
Alright, 4 watts/kg is my goal for next year, but I have heard over and over that about 3.5 is the top end for cyclist over 50. I have stayed in shape most of my life and have really yet to see my age as a limiter, but I can’t help but be curious of others results.
I know that everyone says that your FTP is just a number, but it is one of the easier ways to measure progress, and I am using this as my goal.
I just started cycling in February of this year and the vast majority of my time has been on the trainer. I do typically ride outside on Saturdays, but even then I am doing a Trainerroad workout.
I turned 54 in September. I am 5’8” 145lb and probably at about 10% bf, so I don’t have a lot to loose, but think that I can probably shed 2 pounds which will get me to an even 65kg. I have always stayed in decent shape, but the worst shape that I have ever been in was probably just prior to starting cycling. Not overweight, still eating clean, just not in great shape.
I have been weight lifting on and off, mostly on, since junior high, so I am carrying more upper body muscle than most and I could probably loose a few pounds there, though I prefer not to, but I will if it puts me over the edge.
I started with zwift and my first ride was a 20 minute ftp test where I scored a 130. I know that since this was my first attempt that is probably wasn’t very accurate, but that is where I started.
From there I did the four week ftp booster, back to back, four times. Of course now I know that this was not smart, but just the same, that is what I did.
Then I found trainer road. I started SSBMV1 with an FTP of 207 and at the end I did a ramp test and ended up with an FTP of 211. I moved on to SSBMV2 and at the end my ramp test again put me at 211, so no change. A little disappointed, but I knew that the build section was really where the gains were seen and I could tell on the road that I was definitely a faster cyclist regardless of what my FTP showed.
I just completed the first four weeks of short power build mv and did a ramp test today. I upped my FTP to 219, (3.33 w/kg.) I think that I could have done a little better, but I read a thread on here yesterday titled “Ramp Test Anxiety?” and I think that it got me a little psyched out. lol
I would love to hit 3.5 w/kg at the end of my next section of the short power build, but I know that this is optimistic, as I would have to increase my ftp by another 11 points.
I have always eaten really clean, but I had not been keeping up with my calories or macros during the base phase, but since starting build, I have measured and counted every bite that I put in my mouth. I have learned since doing this that I wasn’t getting enough calories during the base phase and that probably cost me a couple of watts.
I do train in the mornings at 5:00am, this is my only option and I do find it hard to get more than about 6-7 hours of sleep a night. I see this as my biggest limiter and I know that it can be a big one.
My question is can I make it to 4 w/kg and how many guys in their 50s are there?
I know that some are going to ask what my cycling goals are and right now they are simply to make it to 4.0 w/kg. I have never raced, I probably will next year, but right now winning a race is not my goal.
I have read Joe Friel’s Fast after 50 and learned a lot, but I feel like his advice lines up pretty well with Chad’s ssb and short power build.
I’m really interested in the experience and comments of those who are over 50.
Thanks everyone for the great forum.