Similar experience. No FTP change in a year which is depressing! I have done more TR workouts in the last 6 months than the previous year but none or little improvements. Probably do 6-8 hours per week and a minimum of 2 TR workouts.
Reiterating a point I’ve brought up in the past re: the ramp test. A lot of people think, “It just doesn’t work for me.” I think the real issue is that as your fitness improves, you find it harder and harder to really, truly bury yourself during that test. I think many of us mentally check out before our physical capacity is reached, and thus we don’t get a true estimate of FTP from it. The closer you get to your ceiling, the harder it is. We see this bear out when people test one day, get a bad result, then decide to test again a day or two later. Their minds are more familiar with the feeling at capacity, and they’re able to push longer.
All that to say that a combination of a ramp test with thoughtfully applied manual adjustments is a completely viable method for setting training zones via FTP estimate.
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You completed the workout strong, congrats. However, it is possible you just made it a threshold/ vo2 over under session. You might have a solid workout for a day, but can you repeat it tmrw? Will the extra fatigue set in?
IDK, hopefully it is your right FTP and that will not happen.
GL
This. keep going but be cautious that the first week is always “easy”… good luck
I found that my FTP didn’t change much during the base phase. But, once I started the work in the build phase I really started to make progress. Be patient and see how the Build phase goes. I bet you see better results.
And mind you’re getting enough rest!
-Hugh
my blog: ex-prosays.blogspot.com
I have a mid plan FTP test scheduled in a week. I’m going to try the ramp test (again) but I routinely test as much as 30W lower using the ramp test versus the 2 x 8. My Garmin “spit out” an estimated FTP after my last race (a number that was pleasing to me) and I’ve been using that for the past 4 weeks with success… I think I just have more practice with traditional FTP tests versus the ramp test. I find the ramp test to be very very challenging, somehow more than the 2 x 8.
My FTP went from 134 back in March to now at 171 which I just tested on the Ramp Test earlier this morning. Though I came from zero training, I am recovering after three surgeries to my left knee, hence my weak power, although it is improving. The only reason my FTP has gone up in the SSB for me is that I had no prior training.
My actual Trainer Road training started back in May, I recently finished SSB MVI and SSB MVII. Just staring the Sustained Power Build MVII which to my understanding should build more power, and I should improve my FTP along the way as well. The other training was just to build a base.
In my Ramp Test earlier today I really buried myself, lactate filled my legs well before I reached failure. My legs were already starting to fill with lactate at the 12 minute mark or 94% of my old FTP of 164. Heart rate hit 182 bpm on that last step, I’m 49 years old and just had a stress test done about a week ago and the cardiologist told me that my max heart rate is 171, so go figure. I tried to expel all the air and tried to rid my legs of all the lactate build up but just hit the wall and had to stop, new FTP today 171. Yup it sucks, but I will keep on going and try to improve it.
A side note, I did add an extra rides to my SSBMV workouts. I sometimes added or substituted longer workouts outdoors in addition to what I had on the scheduled calendar just to add more time at a lower intensity level. So depending on how I feel with the Sustained Power Build Mid Volume, I may add the same type of long slow workout/ride on the weekend again.
Keep up the hard work and consistency, you will improve. You want to see depressing results look at my FTP of 171… lol
I keep hearing and reading the word “CONSISTENCY” This is key. More than likely the Sustained Power Build will get you what you are looking for, an improved FTP #.
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