Some back story to this so bear with me.
Started smoking at age 14 (the worst thing I ever did in my life) and quit nearly 30 years later in December 2012 aged 43 (best thing I ever did in my life). Started riding a bike around the same time, weighing around 95kg.
First TR FTP test on 31st October 2017 at age 48, weighing 76.7kg. 232w (3.02 w/kg).
Spent the next few years following the same format of going through SSBLV1, SSBLV2 & general build plans between October and February then just doing outdoor recreational and club rides for the rest of the year, starting again with the TR structured training in October.
Oct 2017 - 232w & 3.02 w/kg
Feb 2018 - 256w & 3.43 w/kg
Oct 2018 - 248w & 3.46 w/kg
Feb 2019 - 265w & 3.89 w/kg
Oct 2019 - 254w & 3.43 w/kg
June 2020 - 263w & 3.61 w/kg
Important to note at this point that I was clueless about nutrition and recovery. I thought the way to get faster was to work harder so had experimented with doing mid volume plans but wasn’t doing any kind of workout fuelling, my general diet was bad and I wasn’t getting enough sleep. End result being burnout and plateau.
Did the usual October to February thing over the winter of 20/21 but kept it going and did some sporadic structured training throughout the summer of 21 which I think led to my best results so far up to that point.
October 2020 - 245w & 3.37 w/kg
August 2021 - 277w & 3.79 w/kg
Started the winter block in September 2021 but at that point I started listening to the podcasts and this was a total game changer. Took me nearly a year to listen to them all from start to finish, during which time I learned so much about fuelling and recovery. Started paying more attention to recovery and nutrition in 2022, as well as being more consistent with training throughout the year.
As an aside, I raced for the first time ever in 2022, competing in the road bike class in my local TT league and actually won it.
Sept 2021 - 269w & 3.59 w/kg
Aug 2022 - 282w & 3.93 w/kg
Sep 2022 - 278w & 3.99 w/kg
Took a few easy weeks at the end of the TT season then started back on it at the end of October 2022. I set myself 2 goals to achieve before the start of the 2023 TT season, those being to break the 300w and 4 w/kg barriers, the latter of which I’ve now achieved.
Am really focussed on my nutrition, both on and off the bike, as well as recovery. Am keeping to a LV plan but have added in a lot more endurance rides since November and am really starting to see the results now. At this rate I will hopefully hit 300w around April / May time in time for the start of the TT season.
Oct 2022 - 281w & 4.05 w/kg
Nov 2022 - 284w & 4.12 w/kg
Jan 2023 - 288w & 4.2 w/kg
I’m 53, 178cm and currently 68kg.