Hello guys
I am 54, first year / winter on TR.
I say winter because here in Quebec winter is 5 month-ish.
My last winters were on Zwift and i did 3 winters on Wahoo Systm was fun the first 2 years, the 3rd wasnāt fun and not productive.
I started TR end of November 2024.
And today i am proud, i am tired of this 3rd week but the result is here.
30 novembre : 217
28 dƩcembre : 225 (+3.7%)
25 janvier : 236 (+4.9%)
Cheers
15 Likes
- What youāve accomplished and what made it meaningful to you:
I completed the Attakwas Extreme MTB Race in 10 hours and 20 minutes, riding time about 9.5 hours. Race, AKA āThe Hell of the Southā is regarded as one of the toughest one-day MTB races in South Africa. Held in the Western Cape in the middle of summer, on terrain similar to harder stages of the Cape Epic, and with temperatures that can reach 45 degrees Celsius - the race is 125km with more than 2500m of elevation. It is tough. Some years less than half the field finish the race. I finished on my first attempt, largely thanks to TR as I just didnāt find the time to do the outdoor training required to ride that distance and acclimatize to the heat. - How you used TrainerRoad to achieve your success:
I used mostly TR Polarized Base, Polarized Build and XCM training plans on the IDT, with almost all of my workouts done without a fan. This may sound extreme, but it was my only way of getting in some heat acclimatization. Much of the training was in the cooler months of the year. Cape Town winters are pretty chilly. I did ride outdoors (mostly less than 50kms on MTB) most weekends, but my intensity training was on TR. - Any tips or insights that could help others on their journey:
I think you can definitely use TR to prepare for very long MTB races on hard terrain. But I would advise doing some longer rides in the conditions you will ride in the race (temperature and terrain), not the full distance, but maybe build up 70 to 80% distance in the months leading up to the event and do a few of these. And, definitely TAPER from at least 10 days out from a race of this kind. Iām fairly new to endurance riding of this type (did enduro racing - more for fun than actual competing - and shorter races around the 50km mark) so it was a major achievement for me to complete The Hell of the South. Not sure Iāll be rushing to do it again. It is brutal.
12 Likes
I was heavily in to cycling when I was in my 20ās. Mostly commuting and riding with friends, fixing bikes at a local kids non-for-profit bike shop (I met and married my wife in the shop 
). In my late 20s I got married, had a kid, got a job that squashed my commute, fell out of shape, and stayed that way through my 30ās.
Fast forward to my late 30ās, I was 214 lbs (for context I was 160lbs throughout my 20ās). I had a health emergency that ended up being a false alarm, but it was 100% a wake up call that I needed to pay more attention to my health. I started watching my diet, walking, running, and strength training. After a bit I remembered how much I hated running and how much I LOVED cycling. I got back into a routine of riding which made the work way easier. I dropped back down to 185lbs which is about where I hover now.
All of that happened before I started trainerroad. After getting back into shape I decided I wanted to start bike racing both for fun and to use as a constant goal that would help me stay interested and dedicated to being healthy. We have a velodrome in town, Penrose Park in Saint Louis, MO, that has a fantastic and friendly community that organize races. I started racing in 2023 and did fairly well 
As I was learning about bike racing I came across the TR podcast which was a massive treasure trove of information and scientific study application. I followed the nutrition advice and it made a massive difference when racing.
I signed up for Trainerroad and used it to train for the 2024 season. I had to do low volume (we had twins which required a lot more dad time than bike time), but I saw progress. The first half of the season Iād gained weight again (partially my genetics packing on weight very easily, partially leaning too hard on carb loading while not monitoring my weight), and Iād gone back up to 206 again and had to pull it back down. Luckily the second time around it was way easier because I already knew I could do it and understood how.
After the 2024 season I bumped up to a mid volume plan. I do training rides over lunch which helps with time requirements. Iāve been tracking my weight using a smart scale since my original attempt to get healthy again and recently I pulled my weight history and combined it with my FTP history scraped from the TR app to graph out my watt per kg ratio over time (blue line):
(Not so fun fact: that drastic dip in weight towards the end of november 2024 was me getting appendicitis and dropping 7 lbs in 4 days 
)
Itās been cool seeing quantifiable proof of my two goals working together: increase my cycling power and maintain a healthy weight/body composition.
Iām looking forward to the 2025 race season and Iām hoping to hop up to cat B and to try some crit races. Fingers crossed
9 Likes
Started using TR in 2023, I had previously done Manchester to London the previous year, and finished around around 20th of 80 riders.
Used TrainerRoad to train in the lead up to it, also doing the Fred Whitton Challenge as a sort of warm-up, finished in 7hrs14 minutes ish (Just shy of the elite classification - still hurts).
Managed to come 3rd in Manchester to London in 2023 behind 2 ex pros that summer, on the hottest day of the year, and 220 miles of headwind.
Still using TrainerRoad to train Triathlon, managed to complete my first Half-iron distance Triathlon last year, Outlaw Half in Nottingham, with a time of 5hrs, 16min, using my road bike with clip-on aero bars
Now using it to go for Outlaw Full this year.
TR has been an excellent tool to structure and organise training for me, thereās no way iād be able to organise it as a self coached athlete as well, and itās so much more affordable than some of the coaching options iāve seen, and I imagine at my level, about 95-99% as effective.
11 Likes
I never get tired of sharing the joys of TrainerRoad with anyone that will listen!
I started in triathlon in my early 30s. For many years I was motivated by continuous improvement and the novelty of going longer, up to completing Ironman Canada in 2008. I settled into Olympic-distance racing and made slow but steady improvement, fighting my way to mid-pack. I was in my late 40s and sporting life was good.
Then my brain exploded.
I woke one morning to half of my face not working. Symptoms progressed through dizziness, leg numbness, increased facial paralysis and profound deafness in one ear. I was misdiagnosed twice until my very wise family doctor set me on a path to eventually discovering that I had a ruptured cavernous angioma near my brain stem which required immediate surgery. The pressure of the bleed was destroying critical nerves!
Post-surgery I had permanent physical deficits and one massive unanswered question - could I ever swim, run or cycle again? Enter TrainerRoad. After a few months of bed rest I signed up with TR, dedicating myself to systematic, consistent, structured training. TR became my trusted coach and through the years it evolved and grew into an AI powerhouse, delivering just the right training at just the right time. My body thrived with appropriate training volume, intensity and frequency! Not only did I return to racing the next year but my progress into my mid-50s has been on an ever-increasing trajectory and I have hit the podium in numerous events both locally (Canada) and internationally (USA).
I owe so much of my recovery and improved performance to the TR team and coaches. Iāve been spreading the word though sharing my story on my weekly podcast and take the opportunity to sing praises for TR every chance I get. Thank you, TR!
22 Likes
I started cycling for fun (not just commuting) in 2020. Each years Iāve progressed quite a bit and Iām the kind of person who finds it easy to obsess with things - cycling is very much one of those things, albeit a much more expensive one than most.
At the end of 2021 I bought some power meter pedals. In 2022 I completed my first 100miles, sprint triathlon and I bought a turbo trainer,.and have enjoyed doing some more structured training. I have spent time on Zwift (and I allowed to say that here?) and other platforms. However, in 2023 had a fairly significant kidney infection. I was out for over 2 months and came back with 3 weeks until a another 100 mile event. I ended 2023 fairly strong and had a good winter - although it was good,.I hadnāt strung any long rides together. The longest ride I had done before April was 50km. Watching Paris-Roubaix with a friend and we decided to join an audax the following weekend. It was 200km and we cycled to and from, making it over 220km. I was in pieces. I know then that I would need some serious training to get into shape for a 216km 3,600m Dragon Ride later in the year. So I signed up to TR.
I loved it. I needed the structure and I loved the red light green light. I went from an FTP of 220w (69kg) up to 260w in the space for a few months. By October I was up to 280w. I have since dropped TR, from a financial standing - but continue to listen to the podcast and join in the community forum. I am currently using ictrainer, because itās so darn cheap, but do wish I could afford TR. For me it has the perfect balance of simplicity, challenging workouts and informative outputs. I love comparing all the data and the gameification of the levels for each aspect of my riding. Youāre doing a great job here and long may it continue.
8 Likes
My story with Trainerroad began in 2010 or earlier, ride history start in Feb 2013 I cannot remember, at that time I was 100% focus in MTB that evolved to Triathlon and since 2014 solely focused in Ironman races, and using trainer road exclusively for my training with great results, I love it.
Since using a smart trainer and FTP detection my FTP has fluctuated from 220 to 245 for years with no mayor improvements, I train consistent the whole year with no major breaks other than vacations and some work trips, mixing all 3 disciplines but find difficult to continue developing my FTP, at 62 Y/O I am happy with it and remain competitive in my AG qualified (not roll down) to the IM world Championships 3 times.
@Jonathan I hope you can help me with this question, I know you receive hundreds; as I mentioned, at 62 Y/O 63Kg, My FT according to TR is 231W now, I can hold 175 avg.P, 185 NP for 5 hrs during Ironman races but I cannot do even a level 2 threshold workout without stopping for some seconds, or moreā¦ any ideas?
9 Likes
Thatās really great results, I am jealous!
On training, I suspect youāre not used to threshold workouts and perhaps build up to them a bit more easily - choose an āachievableā workout or a shorter overall workout. Drink sugar water or other energy drink starting before and at the end of each interval. And make sure you do these workouts when you are well rested, and will recover tomorrow.
At those power outputs, I suspect your FTP may even rise as those are high percentages of 231W to hold for 5hrs 
3 Likes
Thank you for your encouragementāI truly appreciate the positive energy. However, I was hoping for more detailed guidance to help me improve. As someone committed to growing in my skills, Could you share any particular strategies or insights that could help me address my challenges more effectively?
2 Likes
Hey maybe post over the Ironman/triathlon training thread ? Youāll get a few opinions there too.
Would be good if you could link your calendar as itās hard to advise specifically without the details.
1 Like
Posting it as recommended.
For you to access my calendar with the username is enough, donĀ“t?
Userneme: edealba
1 Like
I had a road bike from middle school on, always loved it but just for getting around and a little exercise. Then life, kids, etc. happened and I put on ~45 lbs by the time I was 40, getting almost zero exercise and the body was feeling it. Had to do something, bought a road bike and got addicted fast. Got a power meter, joined some group rides, started road racing within a couple years, and dropped all the weight and my health was much better.
Fast forward into my late 40ās and early 50ās and kids were away at school and are currently out in the working world. More time to trainā¦ I stumbled across the movie āRace Across The Skyā and decided I had to do Leadville some day and bought a MTB and started doing some off road racing (my MTB skills were so bad to start). Started doing gravel on the MTB as well.
Was training like crazy for Leadville in early 2020 and won a couple early season races, one with a solo break from 70 miles out. Hitting power numbers Iāve never seen previously. Covid derailed Leadville that year, but I got back in 2021 and went sub 9 for the big buckle. Life changing for me, went really, really deep and honestly surprised myself. The feeling at the finish line with my wife supporting me was something I donāt think can ever be replicated.
Since then, Iāve continued to push my training and focus mostly on long gravel and marathon MTB. I love the long stuff and have gotten reasonably competitive in my age group. Iāve got a couple more big buckles at Leadville and and Iām usually in the mix for age group podium at smaller gravel events. I did the Unbound 200 in 2023 and had a smile on my face all day and was surprised to be only one spot off the podium (5 place AG podium at unbound) despite making some rookie execution mistakes. That was big motivation and I returned in 2024 and got 3rd in my age group. Without a doubt, Unbound was my best race result ever and it was the first time Iāve stood on the stage for an award at a big race like that. I felt a bit like an imposter, but pretty cool and I plan to go back. Super motivated for this season and continue to focus on longer off road events.
I initially jumped into TR back in 2011/2012 when I was first getting into road racing. It quickly took my FTP from mid 200ās up to high 200ās and I became a decent road racer and could knock out a strong TT. I honestly canāt even remember what TR was like back then, but for whatever reason I didnāt use it again until 2019 when I got a bit more serious with my training. Thatās also when I started better educating myself about training, nutrition, race tactics, etc. The TR podcast and forum have been excellent sources of information. One example sticks in my head when I was listening to Amber talk about race tactics on the podcast as I was driving to a road race. I applied her advice during the race and ended with my first win in a road race with a long distance attack that I previously would have considered dumb.
My use of TR has evolved quite a bit over the last few years. With the number of hours I have to train, I probably donāt fit the mold of the typical TR user these days. And after years of structured training and educating myself on different training approaches, I am confident I could manually put together a solid self-coached plan. But I still find TR to be a very useful tool with the higher volume training. I still lean on TR to provide effective workouts for my interval days while I tend to manage the endurance work and my overall progression. I find AIFTP and progression levels to be useful tools/concepts to help me manage my training. One of the things I really like about the TR platform is the flexibility to change things as I see fit and also include rides and workouts that didnāt originate in TR. And having everything in the calendar and being able to look at past workouts and power curves at different times of the season can be invaluable.
My best advice is to step back and try to focus on the bigger long term picture and have some patience. Iām not a naturally patient person and can tend to jump from one shiny thing to the next, but endurance sports/training rewards a long term approach. While it makes for good forum banter to debate the merits of one approach vs. the other, there is no perfect workout or plan and the primary focus should be having a plan you can execute with consistency. If that means replacing a workout you hate with one that you like, thatās better than getting burnt out and starting to skip workouts all together.
Also, Iām a big fan of using specific process goals while leaving outcome goals a bit more open. Itās fine if you have goals to hit specific power targets or race results, but itās tough to put timeframes on that if you havenāt been to those places before. Having the goal of training X hours per week or getting more sleep, better nutrition, etc. are going to give you the best chance of improving and getting to those outcome goals. And in my experience, the outcome goals quickly fade while the process goals are a continuous reward. Love the training, the racing/results are just a bonus.
9 Likes
Thanks to everyone sharing these truly inspiring stories! Iām aiming to have a great one to tell this September, as I plan to complete my āCouch to Passo dello Stelvioā challenge, which will include both Mortirolo and Gavia.
I started cycling at 58yrs old and managed to improve from 11 mph over 10 miles to 18.6 mph over 50 miles. Then life threw a curveballāa ruptured disc and a dislocated disc just as Covid hit. I used to cycle recreationally outside and dabble in Zwift, but the back pain was a real limiter.
In 2024, I finally managed to strengthen enough to be free from debilitating back pain, and at 70yrs old, I set my sights on a Bucket List Ride, hence āCouch to Stelvioā. Living in a country where the highest road is only 42 feet above sea level makes training for a mountain climb quite challenging. However, two friends insisted I join TrainerRoad, and after 14 weeks, it became a no-brainer decision, just like getting a proper bike fit. Iāve had steady improvement, and Iām fully committed to the workouts. My only setback was a non-training dehydration issueāstupidity on my partābut TrainerRoad adapted to my needs.
12 Likes
Iāll have to put this in the āmoral victoryā category, but still consider it a huge personal win and itās mostly thanks to TrainerRoad.
Iāve been a casual road cyclist for about a decade, got into MTB a few years ago and last February decided to enter my first XCO race to see where I stacked up against my fellow 40-49 age-groupers. I went into the race in what I thought was āokā shape but the technical climbs were absolutely brutal. I finished the course in 59 minutes and placed 18th out of 29 racers in my category. Was hoping for a top-half finish but, my biggest goal was to just finish the race. The race winner finished in 41 minutes, 2nd and 3rd place were around 45-46 minutes, for comparison.
I spent most of last year dealing with some nagging over-use injuries and decided to give TR a try, as my ājust fāing rideā training plan was getting me nowhere. It was my first time training with any real structure, and red light/green light showed me I was going too hard too often before, so itās no surprise I wasnāt making much progress. I did a bit of training before summer, then took a break from riding over the summer, and hit the training again starting in August.
August 2024 - AI FTP 213 watts, 210 lbs (95kg), 2.24 w/kg
February 2025 - AI FTP 249 watts, 180 lbs (81 kg), 3.07 w/kg
I planned to participate in the same race this weekend, the cat3 course remained identical so I went for pre-ride last weekend. Warmed up and treated it as a race simulation, and completed the same course in 44 minutes, which wouldāve put me in 2nd place on last yearās podium. I knew that 2 of last yearās podium finishers moved up to cat2, so I was feeling optimistic about my prospects for a podium finish this weekendā¦ and then my entire family came down with the flu and it hit me especially hard this week.
Pretty bummed I wonāt be able to race and see how I stack up against this yearās field, but Iām still really stoked on the progress Iāve made. Looking forward to some more XCO and gravel races this year, and steadily working toward a personal goal of a 300w FTP.
16 Likes
Thanks to TR I was once able to follow sepp kuss on a climb in Andorra. He was probably on a z2 day but for me 4wkg was like my all out 1h effort
9 Likes
I really miss the blue blocks in a Zwift workout!!! 
4 Likes
This thread is fantastic and inspirational. Keep up the good work everyone
5 Likes
I took up mountain biking in my late 30s having retired from playing team sports and right away loved it. I started racing Enduro almost immediately and loved the buzz of race day. Post-Covid I decided to try something new and signed up for the XC national series. I started in Cat 3 (we have 4 categories here) on an old hard tail with very inappropriate tyres, knew nothing about race tactics or fueling or any of that business. I started out pretty terribly, both tactically and pacing-wise but made steady progress over the course of the series and finished 10th in the final race, which I was super happy with.
That winter (2023) I decided to get serious, got a smart trainer and a Trainerroad subscription. FTP started at 215 (ramp test) in September and by the time racing started again in May '24 I was at 272 (@78kg). I also got a nice full suspension XC bike and learned a bit about tactics and fueling. I won the cat 3 overall title, finishing 3rd, 3rd, 1st, 5th and 3rd in the 5 races.
I took the rest of the summer off (still did loads of outdoor riding) and returned to TR in September '24. Did a ramp test, FTP was 265. I started from there, this time on the Masters plan. Iāve trained consistently since September and FTP currently sits at 291 (@76kg).
Looking forward to the race season in May, where I will be racing Cat 2. This will be a big step up but I am hoping to push for some top 5 finishes. It might take another year of training before I can threaten the podium in this category but for now Iām happy with the progress.
TL,DR: Sept 2023 Age 45, FTP 215, Weight 78kg
March 2025 Age 46, FTP 291, Weight 76kg.
Any tips or insights that could help others on their journey.
- Fuel your workouts, especially the interval sessions.
- Donāt be tempted to do anything hard on the recovery weeks, be patient.
- Consider the masters program if you feel a bit burnt out.
- Ride your bike just for fun every now and then, donāt lose sight of why you started cycling/MTBing in the first place.
15 Likes
- What youāve accomplished and what made it meaningful to you.
Im a 34 y/o male, I started cycling as a way to boost my endurance capacity in the service of performing better in crossfit. I began at a defecit since ive always had asthma. But within a few moutain bike rides I found that I prefered the bike. But I was SO SLOW. To put into context how slow i was, Aug 2021 My FTP was 119. Sept 22 I started Trainer road with a 184 FTP. I didnt stick to it since I had a dub trainer and tried to just use Zwift Workouts and pace rides to keep myself active 2022 through 2023. These helped somewhat but I wanted to see real progress. Sept 23 I decided to commit to Trainer Road and saw my FTP jump from 239 to 255 in a month or so. This motivated me to stick to Trainer road. Three months later, I was at 282 FTP.
The point is this: I went from 239 to 286 FTP in less then a year with Trainer Road.
- How you used TrainerRoad to achieve your success.
**Just trusting Trainer Road structured workouts. I dont think you guys stress the importance of powering through those INSANELY HARD Intervals, like 90% FTP for 20 Min type intervals. I absolutely hate everything about them but they really do produce the adaptations that make you stronger.
Also People have to understand that without structure, you might think youāre going hard, but youāre only going as hard as you feel like you are going for that day.
- Any tips or insights that could help others on their journey.
Do the hard workouts. stick to the plan. Admit it when youāre weak. And take that rest day.
Also @Jonathan Controversial feature request:
- You know how strava has that AI message that everyone hates so much? I consider Trainer Road my personal cycling trainer, and while that feature might be superfluous on something like Strava I feel like Trainer Road would benefit from having an AI that can, at a basic level do what you and Nate do on the podcast: Analyzing why someone is plateauing or dropping FTP. Sometimes I need an AI to tell me Im pausing too much, or not being Consistent. Just being able to go back and fourth with an AI about my plan and other details and for it to give me its opinion on what to tweak would really drive home the feeling of Trainer Road truly being my Cycling Coach. This is based on a chat I had with someone at trainer road when I wanted some advice on my training plan. It was cool for them to give me some feedback.
Anyways, great work on the App and the Podcast.
6 Likes
Can now really say how much a winter training with TR helped me.
Iāve used it to prepare for 1) Volta NXT 90km (last sunday), 2. Amstel Gold 150km (next week sat) and 3. Limburgs Mooiste 150km (end of may).
Last year I averaged around 125 watts for 5 hours with a NP of 170 watts in AGR 125km (~1250hm) and LM 110km (1700hm). Most climbs I did at ~210w which was my FTP around then.
Volta NXT last sunday I averaged 160watts for 3h45 for 90km (1350hm), with a NP of 210w.. doing 250w+ on most climbs (latest AI ftp is 249). And I was recovered within a day. But Iād say the main difference was the easy of which I could do every hill effort. Because Iām now used to that with all the interval training. Hard effort for 3-5m. Recover in downhil, is really not much different from your regular vo2 max session.. and the rest intervals are usually shorter in training. The endurance comes in from all the SS and endurance sessions. While not needing to train 4 hours, most endurance rides were never longer than 2h. The last climb on the day was as powerful as the first.
That is a huge difference compared to last year. where I noticed after 2h30/3h my power declined.
6 Likes