I did a ramp test today and jumped from to 204 to 230. I always felt 204 was way low but I’m new to indoor training so I went with it and learned a lot over the last 15 weeks. I’m glad I didn’t try to adjust. Tear it down and rebuild.
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Started TrainerRoad in December 2018.
First tried the Traditional Base program, and kind of under performed on the ramp test since it was my first one
Trad Base Dec 2018 204 FTP @ 110kg
Then it was Half Distance, Mid Volume
Base Feb 12th 2019: 236 FTP @109kg
And yesterday…
Build, April 9th 2019: 305 FTP @104kg
A 69 W improvement is pretty impressive! To be honest though, it’s also pretty scary. I know that the Triathlon Build programs are notoriously difficult. During Base, I always felt like the 110-120% intervals were tough, but definitely bearable, whereas the tempo rides at 80-95% always felt kind of difficult, even though my heart rate would always stay in Z2.
Now I just have to wrap my mind around my old 120% short intervals being my new “tempo”…yikes! Haha.
Anyone had a similar experience?
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My FTP jumped yesterday by 25W and I am a little nervous because as you my workouts felt hard enough. I’m a long time rider and love to suffer but new to indoor structured training so I’m treating it as a learning experience and if I have to tone it down I will. I don’t think I’ll have to buy maybe adjust a workout here and there till it becomes more doable. It’s like a job, more money equals more responsibility.
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Yep, you can check this thread:
Strategy that worked for me after big jump → increase manually form starting FTP to target one (say from 240 to 305) incrementally, 5 by 5, or 10 by 10 every other workout, or once per week.
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Awesome, thanks! I’ll check it out!
I jumped from about 168 to 193 in my last ramp test (finishing Sweet Spot II), but have had a difficult time completing the Build phase workouts. I’ve been dropping my power level by 7% in order to complete the workouts and that has worked well. I’ll try one more workout at -7% and drop my FTP if that works by 7% (to 179 instead of 193). I just don’t have the lungs and endurance to finish at 193. 179 is doable. Definitely feel the increased power required in the Build Phase and enjoy it, but my ramp test was an over shoot. Hope my next ramp test shows an improvement, but will likely increase my FTP up to 193 afterwards regardless.
Loving this program. Can’t thank Trainer Road enough for the increase in my fitness and health!
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@Mbonde, have you tried Myfitnesspal to log your meals and nibbles. It links to your workouts so you can see the defficit in calorie input, It worked for me, but i only kept it up for 4 weeks but have maintained weight since then.
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@engineerpete, noticed your FTP jumps were after a couple of easier weeks on each occasion .Did you manage to complete revised workouts in the weeks following the tests?
Sadly, I’ve picked up about 35w in 18 months. I started at 199lb / 250w and currently 172lb / 285w. I only race CX. I’ve also had tons and tons of business travel. I’m going to quit riding outside again soon and only ride the trainer on SSB2 until CX season. I just can’t get the consistency I need right now due to work travel.
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I’ve been over the moon with my improvements using TR over the last 6 months. I’ve seen my FTP go from a low 165 last September to where it is right now 220. Thank you TR 
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Head up, that’s fantastic! That drop in weight is a major win too. From 2.76 w/kg to 3.65 w/kg is an incredible change. You mention you only do CX and while there aren’t any sustained climbs there, think of all the accelerations out of turns and moments where you have to put the power down where 27 fewer lbs is going to make a great difference.
Way to go!
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That’s a big increase in w/pkg though…! great work.
Thanks, need to see 300w FTP before I return to racing though, still way behind where I need to be in cat-4 around here. If I can’t make it to cat-3 this year not sure what I’ll do with bikes next. Some time home sure would help.
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For the first few improvements I’ve been ok to complete the next week at increased FTP. I was doing SSB 1 & 2, then Sustained Power Build, then XC Marathon. They were hard workouts - some small reductions in intensity but no fails or bails.
More recently, General Build has seen some failures! The increased VO2max content hasn’t suited me, and I’ve had some fails. Just another limiter to work on! I may try a specific VO2max programme in the autumn.
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Feb 2018 - 220W Zwift 20min test with virtual power
July 2018 - 277W - Ramp test with Kickr snap as power meter after some training and racing
Jan 2019 - 246W - Start of SSB1LV - Ramp test with Stages L meter
March 2019 - 261W - Start of SSB2LV - Ramp test with Stages L meter
Weight has been around 81-82kg for a while now.
April 2019 -274w - 3.4w/kg - Start of General Power Build LV - Ramp test with Stages L meter.
Weight is down to around 80-80.5kg
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Feb 2019 - 262W [new to any structured cycling with no endurance background]
April 2019 - 276W [end of SSBLV 1]
I’ve gotten way fitter here than the FTP shows from a much much better amount of muscular endurance and faster recovery.
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My ramp tests since joining TR in Fall 2018 without prior structured training:
259
275
292
308
Weight went from 98kg to 90-91kg in that time.
What can I say? TR works for me. Thanks to all involved!
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Another test this morning, with pretty fresh legs, but after a dinning out / drinking evening 
20/10/2018 - 191
19/11/2018 - 205 (a bit undervalued I think - I was sick)
05/01/2019 - 246
10/03/2019 - 267 (I feel like I could have done a bit more)
20/04/2019 - 278 (again, underperfomed a bit I think - rather a breathing / mental failure, muscles were completely OK)
I’m still amazed by this (yeah, not too humble, I know). I remember when I started my Ironman preparation, I was hoping to maybe get to 250 before the race (30/06/2019) and in February I wrote in my training notes that given this great progress, with a little chance, I will end up in the 260-270 range for the race.
Now I think I can shoot for 300 ! Only problem is, that I have 2 weeks holidays in May where I will do almost 0 bike (a lot of running / swimming though), but it still leaves me 6 full weeks of hard work before tapering for the race.
As usually after a test, I’m not sure I will be able to really train at this FTP level 
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OCT 18 229
APR 19 270
also lost 4kg went from 75kg to 71 kg .
Really happy with these results on to 4W/kg !!!
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FInished sustained power build and just started SSB2 HV again (gearing up for CX season)
Started at 275 in December
285w - end of SSB1 HV
295w - end of SSB2 HV
300w - first half of sustained power HV
305w - end of sustained power HV
Not bad, my sustained power still kind of stinks and isn’t where I’d like it to be, but I’m not worried about it now. I have to note I haven’t been doing ftp testing, just bumping up 5-10w based on how successfully I felt I completed a phase. I did Antelope today (5x10 sweet spot) and the increase wasn’t taxing so I’ll stick with it and it’ll just get easier as I adapt to the zones.
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