Update:
August 16, 2021 (Started TR): 192 Watts
September 27, 2021: 222 Watts
November 8, 2022: 226 Watts
December 6, 2022: 235 Watts January 3, 2022: 235 Watts
Just finished mid-volume General Build and I just hit my first FTP plateau. Not the worst thing in the world but I am kind of bummed. Had to modify the just finished block a bit due to holidays and traveling but I thought I got enough volume in (with some creativity involved such as several Peloton rides because I was away from my bike and trainer):
Looking for some advice as I am about to start my Rolling Road Race Specialty Block, mid-volume. I used plan builder with no event set and it has me looping through Base-Build-Specialty twice through my plan end date which is October.
Should I switch it up back to base or keep keeping onto Specialty this early in the year?
Having travelled and biked a lot in previous years i can recommend to keep training the same (manageable) volume but focus on reducing stress factors/level.
I have been doing structured training for the best part of a year, but only joined TR in November 2021. First Ramp Test gave me an FTP of 250w (3.55w/kg).
I finished SSB1 (low volume) with 100% workout compliance, even bumping up the intensity a few percent in the latter stages. I am loving TR so far.
So, after completing SSB1, I have just done a Ramp Test this morning and got an FTP of 257 (3.67w/kg). I am a little disappointed, as I was perhaps expecting a slightly bigger bump than 3%. Having said that, I did not feel great this morning before my Ramp Test. I am carrying some residuary fatigue and work related stress for sure. Im also coming off the back of a few bad nights of sleep.
Anyway, onwards and (hopefully) upwards. I am looking forward to getting stuck into SSB2 and the Vo2 work in particular.
New to TR in November, my first was 185. December 181ā¦ I think I have a LOT of work to do lol. I blame the mince pies adn a broken loft hatch. The turbo is in the loft.
previous tests have never gone to exhaustion but to the point of deflection. tests in previous times meant a LT around 250w but that was a long time ago. soā¦ 181.
~2017 estimated 141 when commmuting.
2020 180.
2021 195
after 6 months riding and swimming from last just summer onwards did a test a couple of days ago to mark the start of the year and 240ftp. This is my new personal best and really helped me kick 10kg. Pumped to keep going an see if I can improve again over the winter.
Yeah looking back at the last block I noticed I mostly skipped threshold/sweet spot workouts which is probably the reason my FTP stayed the same. I know it takes work to maintain so that makes me feel a little better.
Decided to delete my current PlanBuilder plan and created one that started at the beginning of 2022 and spans through the entire year. So I am now repeating Base which I feel good about so I can increase my PLs on Sweet Spot/Threshold.
I bet if you take 2-3 days off bike or just have recovery rides, adding to that few days of a good sleep and nutrition you can get +15-20w to your test result. Doesnāt your plan gives you a few days of easy riding before next ramp test? Mines doesā¦
@Lovesky 15-20w gain from 6 weeks of SSB1LV seems very high, especially for a moderately trained athlete. Iām sticking with my first ramp test result for SSB2. Better to under-test than to overtrain.
332w today. Stuck around 320 for few cycles so made a concerted effort to improve fueling and recovery. Pretty happy with it as I thought iād reached a natural ceiling for my FTP.
Started TR on 11/1 w/a ramp test showing 244. Tested about a month later and bumped up to 254. Tested yesterday and got 291. +47 watts and almost 25%
I basically didnāt ride much from 2011-2016 (after being moderately competitive as a sport MTB racer in WV) then did the SMT 100 in 2016. I had life from 2016-2021 and last year I said screw it, I wanna train again.
Iām still overweight but working at getting stronger and lighter. I have the 100 on my calendar again, a new MTB, and hopefully a mush higher level of fitness than 2016.
After a 2 year absence (spent the last two years on Zwift), Iām back on TR. I performed a Ramp Test yesterday & returned an FTP of 226W. My last FTP Tests (Both Ramp Tests) were:
11/09/20 - 242W
26/01/21 - 255W
My volume of riding has been very high over the last two years, however I feel like Iāve stagnated. Iāve returned to TR in the hope that I can add some structure to my training.
Today, Iām doing a ramp test, the first one since last january. I prefer the ramp test, now the question is thinking of doing taku before to be warmed up?
Are you guys doing something before or starting the FTP test immediately?
I went out for my usual Monday recovery ride in the morning (06:00). I performed the Ramp Test in the afternoon (around 17:00pm). I wasnāt sure if I should have done a quick warm up ride prior to the Ramp Test.
press on 
