I’m 57 years old 65.5K. My goal is 4W/K. At my age I know I’m racing against time.
Started SSB low vol in November ‘19 with FTP 223 (3.4W/K). Finished SSB Part I, took a week off for vacation, then finished Part II last week. I just did a 20 min FTP test and got 235 (3.6W/K).
I’m starting General Build low vol now. Hoping that phase will raise my ratio another 0.2, bringing me to 3.8. Then I’ll be in striking distance of 4.
Consistency seems to be the key. In addition to the three low vol TR workouts each week, I do a 2-3 hour group ride and try to keep that in Zone 2 other than a couple climbs.
Lots of sleep, lots of salads and other whole foods, cut way back on beer.
I refuse to believe it’s not possible to reach 4W/K after 50. It’s my goal to prove that.