# Your FTP improvements **URL:** \ **Category:** Results\ **Created:** [September 27, 2018, 4:24pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862 "2018-09-27T16:24:09Z")\ **Posts on this page:** 20\ **Page:** 16
**Author:** ![Thomas\_De\_Kesel](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/thomas_de_kesel/32/13052_2.png) [@Thomas\_De\_Kesel](https://www.trainerroad.com/forum/u/Thomas_De_Kesel)\ **Post date:** [December 17, 2018, 4:33pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/307 "2018-12-17T16:33:30Z")
Well Done ! ---
**Author:** ![lomsey](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/lomsey/32/74192_2.png) [@lomsey](https://www.trainerroad.com/forum/u/lomsey)\ **Post date:** [December 17, 2018, 5:01pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/308 "2018-12-17T17:01:38Z")
I actually had to get off the bike for a couple of months to get physical therapy (2 sessions per week + daily exercises at home. During therapy it was mostly hot/cold packs and a couple of elastic exercises band. For me, I would say the exercises at home helped me realize some of the muscle imbalance issues I had: the exercises where not painful for my groin area but they were hard due to not having good supporting muscles… My therapist (who is a sport physiologist) told me it was an overuse injury coupled with muscle imbalance. What worked for me: - seriously back off intensity (my therapist recommended not to stop riding to rebuild strength) - avoid keeping knees too close to the head tube to avoid nerve pinching - slowly up intensity until the point you can maintain a reasonable amount of work with little to no pain Hang in there. It took me two months (Aug-Oct 2017) before I could feel like I could up the intensity. Even then, I decided to back off from high volume plans I was following just to make sure I fully recover (see TSS below) Good luck! ![00%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/d/da7f3756b42cdda2d3468a960d0421c005f1530d.png) ---
**Author:** ![pfreeman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pfreeman/32/14528_2.png) [@pfreeman](https://www.trainerroad.com/forum/u/pfreeman)\ **Post date:** [December 17, 2018, 5:02pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/309 "2018-12-17T17:02:21Z")
I’ve never managed to get the Tacx app to connect to my vortex smart. No problems with TR or Zwift. I calibrate on TR every time and have only ever had trouble with the workouts if I don’t calibrate in TR. I’d be interested to know - are you iphone or android when using the tacx app ? ---
**Author:** ![brenph](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brenph/32/15649_2.png) [@brenph](https://www.trainerroad.com/forum/u/brenph)\ **Post date:** [December 17, 2018, 5:16pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/310 "2018-12-17T17:16:32Z")
Android. I don’t have a vortex anymore but can verify that it works currently with my wife’s flow from either of our phones. ---
**Author:** ![ZeroGravity](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/zerogravity/32/15632_2.png) [@ZeroGravity](https://www.trainerroad.com/forum/u/ZeroGravity)\ **Post date:** [December 17, 2018, 5:45pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/311 "2018-12-17T17:45:06Z")
I also have no issues connecting from Android (Google Pixel XL). I might try backing off the tension a little as I think it is close to the upper limit. ---
**Author:** ![tromagna](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tromagna/32/12890_2.png) [@tromagna](https://www.trainerroad.com/forum/u/tromagna)\ **Post date:** [December 17, 2018, 5:47pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/312 "2018-12-17T17:47:29Z")
Thanks for the input, so spot on with what i have been diagnosed with and just starting to turn the corner for me… ---
**Author:** ![larsv](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/larsv/32/296_2.png) [@larsv](https://www.trainerroad.com/forum/u/larsv)\ **Post date:** [December 17, 2018, 7:06pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/313 "2018-12-17T19:06:39Z")
My first year at Trainerroad. Completed SSB II low at 259 Ftp. Saturday 15 Dec. Ramp test Monday 17 Dec 276 Ftp. 51 year 3,68 W/kg Aiming for Ftp 300 or 4 W/ or more if possible. Continuing with Sustained Power Build Low Putting som indoor bike in between, as recovery rides. My A race is Grandfondo Stelvio I June 19 ---
**Author:** ![hfxr](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hfxr/32/17757_2.png) [@hfxr](https://www.trainerroad.com/forum/u/hfxr)\ **Post date:** [December 17, 2018, 10:55pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/314 "2018-12-17T22:55:39Z")
iPhone here with no issues using the tacx app ---
**Author:** ![hfxr](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hfxr/32/17757_2.png) [@hfxr](https://www.trainerroad.com/forum/u/hfxr)\ **Post date:** [December 17, 2018, 11:02pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/315 "2018-12-17T23:02:41Z")
Big kudos to your suggestion. Really happy with today’s effort as I completed Geiger +2, FTP 256w. I didn’t think I would be able sustain the power but everything was smooth. 👌🏼 Will keep calibrating the vortex with the tacx app prior to workouts. ---
**Author:** ![CaptainEndo](https://avatars.discourse-cdn.com/v4/letter/c/ac8455/32.png) [@CaptainEndo](https://www.trainerroad.com/forum/u/CaptainEndo)\ **Post date:** [December 18, 2018, 1:34am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/316 "2018-12-18T01:34:18Z")
Wow! Thats fantastic ---
**Author:** ![vitalli](https://avatars.discourse-cdn.com/v4/letter/v/8edcca/32.png) [@vitalli](https://www.trainerroad.com/forum/u/vitalli)\ **Post date:** [December 18, 2018, 5:18am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/317 "2018-12-18T05:18:54Z")
> [@vitalli](#): > > Just finished the ramp test for SSBII. > First 8 minute FTP test was 208. I messed that up though. The next day 258 on the ramp test. Today 320 on the ramp test. > > 9/24 208 (did wrong) > 9/25 258 > 11/5 320 > > It puts my ftp/kg to 5.22 from 4.21 Just finished the ramp test for short power build. 358 9/24 208 (did wrong) 9/25 258 11/5 320 12/17 358 Ftp/kg 5.78 from 5.22 from 4.21 TR is the single best thing I’ve done for myself ever. ---
**Author:** ![Peadarcurran](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/peadarcurran/32/9974_2.png) [@Peadarcurran](https://www.trainerroad.com/forum/u/Peadarcurran)\ **Post date:** [December 18, 2018, 9:13am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/318 "2018-12-18T09:13:07Z")
> [@vitalli](#): > > Just finished the ramp test for short power build. 358 > > 9/24 208 (did wrong) > 9/25 258 > 11/5 320 > 12/17 358 > > Ftp/kg 5.78 from 5.22 from 4.21 > > TR is the single best thing I’ve done for myself ever. Awesome progress and results. ---
**Author:** ![vitalli](https://avatars.discourse-cdn.com/v4/letter/v/8edcca/32.png) [@vitalli](https://www.trainerroad.com/forum/u/vitalli)\ **Post date:** [December 18, 2018, 4:47pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/319 "2018-12-18T16:47:14Z")
Thanks! Coach Chad and the TR team are the best! ---
**Author:** ![Dlove](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dlove/32/22460_2.png) [@Dlove](https://www.trainerroad.com/forum/u/Dlove)\ **Post date:** [December 18, 2018, 5:44pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/320 "2018-12-18T17:44:37Z")
Age 46 Weight 150lbs Started SSBMV1 Oct 6th Base FTP 142 FTP/kg 2.09 Started SPBMV DEC 18th Base FTP 163 FTP/kg 2.40 First time I have ever done any structured training for anything but happy with a 21w gain! ---
**Author:** ![teamkennyg](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/teamkennyg/32/1707_2.png) [@teamkennyg](https://www.trainerroad.com/forum/u/teamkennyg)\ **Post date:** [December 18, 2018, 9:50pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/321 "2018-12-18T21:50:39Z")
Peadarcurran, Did you find the workouts getting easier in SSB1 and 2 as it went on? ---
**Author:** ![stevemz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/stevemz/32/19061_2.png) [@stevemz](https://www.trainerroad.com/forum/u/stevemz)\ **Post date:** [December 18, 2018, 9:57pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/322 "2018-12-18T21:57:02Z")
I noticed that you don’t have any outdoor rides. Is this your first time using a power meter out of curiosity? Obviously 4.21 to 5.78 in 3 months is a tremendous improvement and fwiw is way outside the bell curve for rate of improvement. What type of racing or riding do you do? ---
**Author:** ![vitalli](https://avatars.discourse-cdn.com/v4/letter/v/8edcca/32.png) [@vitalli](https://www.trainerroad.com/forum/u/vitalli)\ **Post date:** [December 18, 2018, 11:59pm UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/323 "2018-12-18T23:59:09Z")
I had some that imported from Garmin but I felt weird about them being there and having the profile public so I deleted them. This is my first time using a power meter. Before this I was alternating between all out rides (just push myself hard for an hour or so) and then aerobic zone rides using my vivoactive HR. I would say after completing SSB that my riding outdoors was not hard enough. That being said I quit smoking in December of last year and feel like this summer was more about getting my cardio system back on track. I haven’t raced yet, but I bought my license for next year and am hoping to race a few crits and maybe a short road race or two. I figured that my improvement was not normal at all but wasn’t sure how not normal. I never played sports as kid and haven’t done any physical activity with regularity outside of cycling. ---
**Author:** ![stevemz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/stevemz/32/19061_2.png) [@stevemz](https://www.trainerroad.com/forum/u/stevemz)\ **Post date:** [December 19, 2018, 12:03am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/324 "2018-12-19T00:03:39Z")
I’ll be really curious to hear about your results. Provided your power meter is appropriately calibrated, you should be an absolute monster out there. ---
**Author:** ![MI-XC](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mi-xc/32/12993_2.png) [@MI-XC](https://www.trainerroad.com/forum/u/MI-XC)\ **Post date:** [December 19, 2018, 12:28am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/325 "2018-12-19T00:28:48Z")
**181** - 12/24/2017 - Zwift **191** - 3/17/2018 - Zwift **193** - 7/11/2018 - Zwift **STARTED TRAINERROAD** **235** - 8/6/2018 - TR **???** - 9/29/2018 - Ended XC Race Season after Specialty Phase **Grade 3 AC Separation Left Shoulder** 😬 **260** - 10/23/2018 - TR - (even after my Grade 3 AC Separation 9/29/2018) **242** - 11/20/2018 - TR - (was sick and been doing Traditional Base, poor test day) **_250_** - 11/20/2018 - TR - (Manual FTP adjustment because of poor test) **265** - 12/18/2018 - TR - (After Traditional Base 1 & 2) **3.34 w/kg** (42 yrs old, cycling since April 2017) Looking at my FTP history I can’t seem to figure out how I pretty much stagnated for 7 months, then had an unexplained steady increase since July 2018🤯 ---
**Author:** ![vitalli](https://avatars.discourse-cdn.com/v4/letter/v/8edcca/32.png) [@vitalli](https://www.trainerroad.com/forum/u/vitalli)\ **Post date:** [December 19, 2018, 1:09am UTC](https://www.trainerroad.com/forum/t/your-ftp-improvements/862/326 "2018-12-19T01:09:28Z")
The power meter is the kickr core. I calibrate it once every two weeks or so. Should I be worried the numbers are off? I can only hope so! I still have a lot of racecraft to learn. [Previous page](https://www.trainerroad.com/forum/t/your-ftp-improvements/862.md?page=15) [Next page](https://www.trainerroad.com/forum/t/your-ftp-improvements/862.md?page=17)