Recent all time FTP PR
Update for my 2022 training season
Base phase -
from 276 in August 2021
281 in November 2021
Self adjust to 285 in December as I hit Level 10 SS
Start of SSBLV2
290 Jan 2nd 2022 (4.5wkg YAY)
gutted.
Signed up for TR via a referral link in December
188W (2,8 w/kg) on December 13th
220W (3.3 w/kg) after 6 weeks of SSB1 LV
Never done structured training before, only a lot of Audax and fun rides. So far so good!
Hard to pinpoint what the main factor has been, however I wouldn’t saw more low intensity as have been doing SS/Threshold and now moving on to some VO2 max workouts.
For me it’s the recovery time. Last year I had a coach and there was nothing earth-shattering about the workouts he prescribed, but what was eye-opening was the amount of recovery days. You worked hard but you rested hard too. TR’s MV plan doesn’t afford your body that chance to recover in my opinion. Even the easy days (think Pettit/Baxter/Wednesday rides) are probably too intense, they need to be 0.50 IF rides for proper recovery.
Just my $0.02 and what seems to be working for me.
Slight update from me - I took my off season and started back towards the end of October.
It seems I didn’t actually loose anything in the few weeks I had off but went back into a month or so of low intensity work to get back into the swing of things. I also changed my diet in this period (to plant based) and lost some more weight, which has now stabilised and is working well for me.
I then diverted my focus into a 6 week SST block working up to a 1x90 interval at 90% FTP to improve fatigue resistance and increase my aerobic ability. This made me feel much more resilient on the bike and my ability to recover from above FTP efforts and settle back into a high % of FTP is better than ever.
I have just taken a rest week and retested via the KM Baseline Progression protocol and Ramp test to get some baseline numbers for FTP, TTE and MAP. Things went in the direction I wanted them to all round.
Now to progress into a Threshold block to increase TTE out to circa 60mins then into either some intensive aerobic (O/U, Supra-threshold) or VO2Max build block depending on how the next 3 week block goes.
Update since last record of where I am at:
36 yr old
62.7kg (60 day average)
5.07 w/kg as of 27/01/22 based on KM Baseline Progression and Ramp Test
Best 1hr power of 305w in Jan 22 (4.86 w/kg)
Looking forward to the next FTP test, 
Just finished SSB MV Base 2, and got an InsideRide and a ReTul bike fit going into the rest week. Raised my saddle 4cm and shortened the stem, now I’m feeling like a real rider (and my “normal” cadence dropped from 104 down to 94). The test was an entirely different feeling- legs felt really good all the way through and more “cardiac” load during the test. Excited to go into the Build phase next!
356w (+6.6%) new FTP
| category | old | new |
|---|---|---|
| endurance | 5.4 | 3.2 |
| tempo | 1.7 (?) | 1.0 |
| sweet spot | 3.7 | 1.3 |
| threshold | 5.1 | 1.9 |
| vo2 max | 4.3 | 1.0 |
I was just listening to episode 1 of the podcast while I walked the dogs, and Chad said that 2 days of intensity is adequate, a third provides marginal gains, and a fourth can be destructive (exact words). I wonder what changed with the plans? That tracks with my admittedly limited experience with TR… my workouts and progressions are much better with LV and adding Z2 on days off if I feel like spinning pedals.
go post that in the Dylan Johnson thread! 
Im a big believer in polarized training and I think the first thing someone who is stuck at the same FTP for more thsn a few months should try is a shift to lower weely TSS and longer rides in zone 1 and 2.
Update:
Aug '21 - 311w @ 3,93 w/kg
Sep '21 - 303w @ 3,83 w/kg
Oct '21 - 326w @ 4,12 w/kg
Nov '21 - 333w @ 4,2 w/kg
Dec '21 - 346w @ 4,38 w/kg
After finishing SSBMVI
Feb '21 - 340w @ 4,3 w/kg
After finishing SSBMVII
Probably went too long without a proper rest week the last block. Lot’s of fatigue in my system so took a good week off. Then retested at 340 yesterday. Not much improvement compared to Dec '21 but was running into some overtraining after I estimate. Failed a workout after bumping up my threshold level substantially 3 weeks ago and never really got back into ‘the zone’ after that one. Did a crit past Sunday and felt pritty strong legs after a rest week so I guess nothing to worry about.
6w (not even 2% of your FTP) is nothing as you found out past Sunday 
A bit frustrated by yesterday evening’s test.
I’ve 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 ‘same as’ given margins for error in equipment.
Any gain is welcome but I can’t help feeling disappointed.
New FTP 07.02.2022: 290 Watt
Three weeks into the new plan, FTP increased about 2,5 %
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.
I’ve 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 i’m 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. I’ve 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. I’ve 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. I’ve 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
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 minutes…
Multiple times…
I was doing 5 wkg for the same duration.
Scared s^÷_÷less. Lost hope of being a big dog.
…
7 years later:
guy is still putting out 6 wkg >40 mins and hauling a++ in Zwift and irl.
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 I’ve got it dialled for my needs (masters age rider):
Threw in a few light extra low intensity shorter rides on a few of the off days (as I’ve done consistently over the last 6 months) such as ‘Lazy Mountain’ or ‘Dans’ as I’ve 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 ‘work’ 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 ‘off the bike’ 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 
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 this… but i do wonder when i’ll stop progressing. I’ve been training well the past few weeks, and hope that it continues. I would love a 380/80
