6w (not even 2% of your FTP) is nothing as you found out past Sunday 
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A bit frustrated by yesterday eveningās test.
Iāve been tired over the last rest week (off the bike stress and interrupted sleep) so was conscious I might not realise the results that my preceding block ought to have generated.
I was probably still subconsciously hopeful though. Result was just a 3w increase from 308 to 311 which means pretty much āsame asā given margins for error in equipment.
Any gain is welcome but I canāt help feeling disappointed.
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New FTP 07.02.2022: 290 Watt
Three weeks into the new plan, FTP increased about 2,5 %
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Nov 14, 2020: 251 (different PM from all the others)
Dec 30, 2020: 260
Feb 23, 2021: 278
Mar 23, 2021: 284
April 19, 2021: 295
May 18, 2021: 302
Sep 13, 2021: 310
Jan 4, 2022: 316
Feb 1, 2022: 331 (AI estimate)
All living somewhere between 76 and 78 kg.
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Iāve watched this thread for a long time with envy 
, finally got to my goal of + 100 watts so time to share!
Season 1 with TR
178 - 194 - 212 - 235 with sweet spot base part 1 & 2 and then a build phase. January 19 - May 20. Then mostly casual MTB outside for the summer
Season 2 with TR
229 - 235 - 245 - 265 with sweet spot base part 1 & 2 and then a build phase. Started earlier in October 20 to March 21 until moving house and new job put a stop to training and just some casual riding over the summer again
Season 3 with TR
225 - 235 - 245 - 261 - 279 -292. Self plan at first then sweet spot base part 1 & 2 and then a build part 1 finished last week and iām now 1 week into part 2. Started this one much earlier, back in September 21 really and still going strong as of mid Feb 2022
This has all been on low volume plans, using a Kickr Core and for the first two years in a shed and finally this year in a garage with a TV and lights. Iāve found the key for me consistently doing at least one sweet spot and one VO2 workout each week and then either the prescribed 1.5 hour weekend ride or a longer 3 hour ish weekend ride. Iāve also changed to having an electrolyte drink on the bike for all training and immediately having a recovery shake as well as investing in a really good fan when I moved from a freezing shed to a relativity warmer (But still darn cold!) garage. Iāve no idea which bits help the most but its become part of the routine and the results are strong 
Age 39 for reference and no real background in any sports, just casual MTB.
TLDR: 178 FTP and <2watts per kilo Jan 2020 currently up 114 watts and around 3.33 watts per kilo with another 8 weeks of training planned in.
Big shout out to the excellent product, amazing resources and great forum all of which have been a massive help
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When I started racing in 2014 I checked out the winner of the race. He was on strava and used powermeters.
He did 6 wkg for 38 minutesā¦
Multiple timesā¦
I was doing 5 wkg for the same duration.
Scared s^Ć·_Ć·less. Lost hope of being a big dog.
ā¦
7 years later:
guy is still putting out 6 wkg >40 mins and hauling a++ in Zwift and irl.
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What plan did you follow and which workouts did you nail/miss? Also, did you eat sufficiently?
It was the first block of sustained power build low volume.
I nailed every workout I did.
Nutrition wise Iāve got it dialled for my needs (masters age rider):
- high protein intake consistently from quality sources across the course of the day
- plenty of water
- rides all fuelled well before during and after
- focus on quality in terms of carbohydrates/ vegetables and I keep the crappy food to an absolute minimum
- normally (see note below) this is supported by quality sleep (7 to 8 hours a night) which Iāve learnt to achieve with practice over the years
Threw in a few light extra low intensity shorter rides on a few of the off days (as Iāve done consistently over the last 6 months) such as āLazy Mountainā or āDansā as Iāve found I respond better to a small amount of strategically placed active recovery rather than relying just on passive recovery during the working portion of a training block.
Only did two outdoors rides during the entire three week āworkā block and both were modest 40 minute / 55 TSS low tempo / high L2 rides with one segment effort of about 90s in the middle.
I missed one workout at the end of the third week so substituted with a final outdoor ride of 78 TSS which was an L2 trundle over 2 hours with two coffee stops.
Ramp test on 11 Jan (start of the block) was 308 watts.
After the block I took a rest week from Monday 31 Jan through to Monday 07 Feb inclusive. All indoor rides that week were low intensity with two full days off the bike doing nothing but eating and resting.
Ramp test on 08 Feb was 311 watts.
I attribute the poor progress in the ramp test to āoff the bikeā work related stress (just normal life I guess) along with some nights of poorer sleep, all of which landed during the rest week.
No biggie I guess - learn and move on 
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Jan, 19: 250 @ 102kg
Mar, 19: 281 @ 94kg - TR SSBMV1
May, 19: 300 @ 90kg - TR SSBMV2
July, 19: 315 @ 89kg - finished SSBMV2
Aug 19: 325 @ 90kg
Sept 19: 340@ 89kg
Jan 22: ~350@81kg
Feb 22: 356@81kg
I feel good about thisā¦ but i do wonder when iāll stop progressing. Iāve been training well the past few weeks, and hope that it continues. I would love a 380/80
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Thatās really very impressive.
Well done 
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Lost weight and upped the power significantly 
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So Iāve taken a 10 month-ish break from cycling, and have just come back to TR.
During my break, I:
- cycled a hell of a lot less - dropping from a MV TR plan plus high intensity outdoor rides ā 2 50km easy paced rides a week,
- started trail running and bouldering, and
- fell in love
(weāre now engaged).
I went for a boulder in the morning yesterday (ie did not have super fresh legs), and decided on a whim a few hrs later to do the ramp test.
Happy to report that my FTP actually increased!!! I went up from 195 to 197 - and I reckon I couldāve gone to 200. SO SHOCKED as I totally expected my FTP to decrease. Assuming Iām the same weight as last year, that puts me at 3.4w/kg (I also think Iāve lost weight!).
Love really does make you stronger 
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Loving this AI FTP estimation, its bumped me up another 4w to a nice round 270w which at my cheaters weight (just out of bed in my socks and boxershorts), its 4.5w/kg 
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I am new to trainerroad , just came around this AI FTP estimation and I wantedly added a ramp test to estimate my FTP and I deleted it after the estimation . I am quite obsessed with it.
Before using trainerroad I was cycling for 5 to 6 months consistently with no structure. Mostly I donāt see teens in this thread, I am 15 @64kg and I finished SSBMV1 phase of my trainerroad custom plan. I started with 210w @3.28w/kg on the first week of Feb and SSBMV2 is starting from tomorrow with a ramp test . In which trainerroad estimates 226w +7.6% @3.53w/kg . I hope to get this number, maybe even some more tomorrow!
DId almost all scheduled workouts except for a couple of time trials on the weekend.
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Most of the time I donāt even wear that. Gotta minimize variation, my socks might be over hydrated and skew the scale a little bit.
My first ramp test in November was 318 and Iām now at 346 with FTP detection. My last estimation was 344 in Feb, however I did a ramp to validate and got 338 so it was close enough. Just going to take the new estimate without changing now!
Iām sure thereās a learning effect with executing the ramp, mentally, so I donāt think itās been a pure 28 watts gained in 4.5 months but thereās definitely improvement!
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Started SSB 1 Mid Volume on 12/28/21 at 242 watts, and am now in final week of SSB 2 Mid and sitting at 282 watts. Hope to hit 300 by end of Build phase.
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Iām happy with the progress so far, two colds in the same time frame.
I started LV with 2-3 additional endurance rides to increase the training stress and increased to MV in the new year.
Another ramp test in 3 weeks and Iām feeling like Iām heading for another good FTP bump.
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Itās been about one year since I posted on this thread and figured Iād hop back on here to share some recent FTP improvements. 
Iāve been using TR consistently now since November 2020 (~18 months), albeit with a three-and-a-half month break this past Fall 2021 to focus on swimming.
Since starting out at a Ramp Test FTP of 174 W, Iāve finally crossed over the 4.0 W/kg barrier (275 W @ 67.5 kg)! 
Iāve added +101 W to my starting FTP, which is awesomeāno point stopping yet, though!
Things have been going super smoothly since I started using Adaptive Training near the beginning of this yearā¦ I was somewhat skeptical at first, but I donāt think Iāve failed a single workout since AT came into playāmost every workout has been comfortably challenging, but not overwhelmingly so.
Iām still using the Ramp Test to assess my FTP. I have used AI FTP detection to ballpark my FTP on two occasions, and then used that value as a carrot-on-a-stick to push myself during the Ramp Test. 
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Awesome progress - particularly as youāve recognised your power and TatE seems to have jumped and you know the weight differential is something you can address. Great work 