My 2 latest Ramptests.
FTP 251w → 327w in 8 weeks.
First one before i started Half Distance Triathlon Base
LOW Volume.
Second one is 8 weeks later!
Same Powermeter (stages Left Crank) Calibrated!
But my improvements seems huge!
Have been cykling for some years but have not been training hard for the last year. So I might just have got my fitness/strength back.
Really happy with this! 
Trainerroad brings your fitness back quick!!
Well chuffed, absolutely nothing left in the tank at the end.
A 40 watt increase from my first ramp test for SSB1MV. I’m 52 and returning after 18 months away from cycling but I’ve a target event in early June next year which is a great focus and driver,
The work is nailed , thanks to TrainerRoad, the recovery is sorted and my diet is slowly getting dialled down with .5 to 1lb weight loss for the next base build.
Happy Days 
I finished up SPB before moving onto HILV/HIMV specialty plan. I started with a Ramp Test which resulted in a few more watts up from the last test and put me just at 3.95 w/kg. I was hoping to have been just over 4 w/kg but the stress continued through the end of August and into most of September.
In addition to the HIM plan I resumed running to prep for my 70.3 race… The race went much better than expected, both on the bike and run fronts.
My race was a two weeks ago and today I did an impromptu 20 minute effort. My FTP at the start of the HIM plans was 262 and today I held 288 for 20 minutes which would estimate my FTP at 273 (and 4.07 w/kg).
The TR guys have noted a number of the times the specialty plans are not meant to bring out additional fitness but rather sharpen the specific fitness needs for your upcoming event (in this HIM). With that in mind I somewhat expected a bit of a decrease, much less an relatively solid increase.
All my prior tests were done using the Ramp Test, and I dont think I’ve ever done a 20 minute test, so I’m a bit surprised as to how well I managed to pace the effort.
I’m now switching into Run mode but it’s been great to see how my fitness has progressed over the year using TR. Good stuff!
34 years male, 65-67 kg (143 - 147 lbs) - extremely hard gainer in weight. 12 years without doing any sport (and to be honest any physical activity other than sitting in front of the computer). Middle age life crisis probably kicked earlier and I have bought my first road bike (a lot better decision than buying a sports car - not sure if cheaper in the long run;)) in the middle of July of 2019. After my first ride, when I have almost died, my lungs were screaming, ride for the oxygen and legs muscles were crying disoriented not knowing what was going on I have decided that I love cycling. It was 12 km (7.45 mi) long ride, 20 km/h (12.42 mph) avg - extremely flat (15 m (49 ft) elevation during the whole ride). I was riding 2-3 times a week during July and August, every time a little bit faster - but with no point and any idea what I am doing.
I wanted to become a faster cyclist so I have subscribed to TR. I have estimated my FTP around 150 W max and I wanted to achieve 3 W/kg next year, so I was pleasantly surprised after the first test.
The biggest change is in muscle endurance (even aver SSB LV I). I will never generate big power numbers but I wanted to be able to ride in the mountains, on long and steady climbs (30 min - 1h) what I love the most.
Wow, nice progress going from 3w/kg to 3.5w/kg in 6 weeks… I hope to do that in 6 months 
Thank you. I suppose this is the best part that everybody loves - first noob gains For me the ability to sustain power and how it changes, even during these 6 weeks, is mindblowing. TR was an awesome choice.
Nice! That’s frankly amazing!
@iamholland there is no reason to be depressed! My cycling skills are close to none:) I will not win anything without that. Only my leggs have become stronger - so I have become better indoor rider 
My body responds well on every form of training in the first phase. When I have tried hitting the gym years ago (because being 188 cm I always looked like a hat rack) I was able to deadlift 3x times the starting weight after 1 month of training. But it was very low weight and after that I hit plateau and gains were a lot slower. Probably the key is very low starting point 
So in my case very low wattage and weight causes that every gain seems huge in terms of W/kg.
Preach, although honestly starting from 3 W/kg and calling it “low” makes me cry in my like 1.4 
. I think you’ve got some pretty solid genetics on your side, and you’re gonna have a good time as you unleash them on the bike. 
I just completed ssb1 and did a ramp test tonight. Went from 297 to 303. Happy to see a little increase, but now I’m looking at 20 minute SS intervals at 285 next week instead of 279. They already felt hard enough at 279…
After over 30 years of triathlon and routinely winning hardware, I could no longer run and went road cycling full time. Started power training at age 55, outdoors only on totally flat roads, and put up a 225 FTP in my first 20-min test. Over the last 1.5 seasons, I’ve fluctuated from 215 to 240 and, with some periods of weight loss in there, have been able to crack 3.0 w/kg, all based in 20-min field tests.
I noticed I’d make FTP gains in the spring, then plateau or lose a little FTP, then gain it back plus in the fall. I think that had a lot to do with heat, frankly, living in the southern US.
So, that got frustrating and enter TR. Rode my first ramp a few days ago and (… wait for it…) pegged a 224 FTP - lol. Now, that was after almost a month of very little riding and a lot of beer, so I’ll take it.
Back on the horse now with SSB LV1, so we’ll see if I can crack the code this time.
Ramp test tonight gave me 312W (4.0 W/kg), up from 294W around eight weeks ago. Pleased with the increase, now need to psych myself up for harder over/unders!
Brilliant results, if a little disappointing for me! You’re fitter than I am in six months over a couple years riding again. Must use it as motivation not demotivating.
Good attitude! I have checked my equipment one more time, because of peoples reaction constant comparison of results is really tiring. There is always someone better. 3,5W/kg is worse than 4. Then are the people with 5W/kg which seems unreachable for me. The best way is do the training and see what happens next. My jump is nothing more than lottery. But you are riding for a long time and will always have more experience and bike handling. You would smoke me in the race, I am sure of that. I am even afraid of group rides because of my lack of skills, not saying about racing.
Perfect! I push your skills and you push my legs.
We both win.
Results after following my first structured cycling training, Sweet Spot Base Low Volume I, with an additional long endurance ride on Sunday.
25th September 2019:
83 kg
175 W
2,12 W/kg
12th November 2019
79 kg
208 W
2,63 W/kg
Great gains! (And loss of weight)
End of SSB1
269 → 275
I tested twice over two days as the first day I accidentally unclipped repeatedly with my worn clips…
Not going to lie, I’m pretty pissed its not more. But then on the flip side I know that actually my power curve has gotten a lot better, and my ability to do sustained work has improved in leaps and bounds. (And frankly it sucked)
I find it strange though as when I did mcadie+1 I essentially did it as if my ftp was around 290W and managed fine.
If two weeks in I’m surviving, I will definitely up the intensity for SSB2
No improvement here. Came down from 244 to 243 after 6 weeks on SSBI.
