I wanted to share my frustration with my perceived lack of progress. I started TR in early September. The initial ramp test put me at 2.3 W/kg. I set up a 40-week mid-volume Gran Fondo in plan builder.
After 6 weeks of Base 1 another ramp test showed a ~8% FTP improvement to 2.5 W/kg (partly due to weight loss). What followed was 6 weeks of Build. The ramp test at the end of that phase was a disappointment: less than 1% FTP increase (albeit a 4% increase to 2.6 W/kg due to weight loss).
For some reason, the plan builder had another ramp test scheduled for the following week, at the beginning of Base 2. This second test resulted in another 1% increase in FTP (2.7 W/kg due to further weight loss). Personally, I feel that these consecutive ramp test results were within the margin of error of the Kickr Core trainer and represented no real improvement over a 6-week period.
I am on the mid-volume plan and have missed a total of 3 workouts over the last 12 weeks.
Some background: I am a 42 year old male currently weighing 99 kg (down from 105 when I started TR). I am a Type 2 diabetic on Metformin (which can hamper VO2 max gains). I picked up cycling in April but have zero background in sports apart from high-school sports and have been a first class couch potatoe for the last 20+ years. It usually takes me the rest of the day to recover from tough TR workouts (elevated HR, fatigued). Threshold workouts, especially on weekends, usually result in poor sleep the following night. Lately I have been struggling to finish my Sunday workouts, sometimes resorting to replacing them with easier variants.
Am I doing something wrong? Should I perhaps try to increase or decrease the volume? Am I wrong in expecting FTP improvements after 6-7 weeks of Build? Should I still be gasping for air after threshold and sweet spot workouts?