That is actually pro-racing levels.
Great goal. I did the Gran Fondo, placed 51st in my age group. So you are way ahead of me. Keep up the good work. Hope to see you Whistler next year. Maybe Iāll be closer to your finish time.
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A disimprovement. Oh well. Crappy compliance during december has a lot to do with that. Onward and upwards.
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After SSBII MV had a ramp test and got a small 15w FTP increase last night. Died on the trainer but reached the goal of finishing step 16 where Iāve broken last time halfway thru.
Odd is that last time that step 16 had 336watts and this time (both tests were made at the same FTP) the same step had an extra 10watts (346) therefore the 15w increase on my FTP inspite having only made about 30 seconds extra of the test.
Well whateverā¦ Final result is a 0.25w increase per kilo and thatās not at all a small gain.
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Every ramp test have the steps based on percentage of your current ftp hence change in the wattage.
0.25 W/kg is HUGE gain.
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This was bugging me and therefore checked both tests. I was comparing the one that settled the FTP that was applied to this test but on that previous test the FTP before doing it was lower so that explains how in the same step on this test I had more watts to endure.
I now that but at the time I thought both had the same FTP but has Iāve said before they didnāt lol.
I think this gain will kill me next build phaseā¦ Part of the gain was pure mental perseverance. That last minute was almost made without any oxigen in my body although legs could keep a little bit longer.
Did my ramp test last night, to kick off Sweet Spot High Volume 2, and to my surprise, I bested my all time FTP by two watts (ftp is now set at 369)
going into sweet spot high volume 1, I ramp tested at 337, which was about right coming off a peak and a ārest periodā of about 10 days after my A event in November. So, Iām back to my FTP number of in season form, but in January. 2020 is going to be awesome.
https://www.trainerroad.com/career/nickyz/rides/70131643-ramp-test
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The road backā¦
Early 2018 I tested in the high 200ās and following a SSB MV I eventually got to 330 by April/ May.
Since early 2019 Iāve not undertaken any structured training and done very little riding at all, various reasons with health/ work/ relocation etc.
Iāve now signed up to ride Flanders in April (having done it in the past several times) and so the question is how far back up the ladder can I get?!?
I started SSB2 LV last Saturday with a ramp test result of 225 but considering Iāve not turned the pedals in anger for months and barely found my VO2 zone over the same period iām not surprised in the drop, hopefully after a couple of weeks re-engaging with the bike and trainer (read learning to suffer) then Iāll see a little jump.
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Iāve gone through two rounds of slightly modified SSB I & II since June. All mid-volume as a foundation but Iāll typically tack on an extra 30 minutes onto the end of all workouts so Iām basically sitting at two workouts of 2 hours (Sat/Sun) and 3 - 4 workouts of 1:30 during the week.
Prior Season High - 269, 3.84w/kg
Beginning of SSBI - 254
Beginning of SSBII - 270
End of SSBII - 280
Month of Maintenance
Beginning of SSBI - 267
Beginning of SSBII - 274
End of SSBII - 286, 4.1 w/kg
I think the biggest win for me though is comparing workouts in SSBII even though I was at somewhat similar FTPs.
Lamarck for example, in August I couldnāt actually complete all of the intervals and my NP for the workout was 241 (FTP setting of 270). In December, my NP was 269 (FTP of 274) and I completed everything.
My power curve from 15 - 120 minutes is basically 15 - 30W higher now. One of those actual, quantitative examples that speaks to how a single FTP number doesnāt provide a complete picture of your fitness.
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Took some time to analyze the aggregate results reported in this thread and posted the result in TR makes you this much faster. Keep posting results!
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Oct 21 2019 - Ramp Test starting SSB1LV1 - 207w
Dec 2 2019 - Ramp Test starting SSB2LV1 - 211w
Jan 13 220 - Ramp Test entering General Build - 223w
Slowly getting there.
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Excited to see where this will bring me! After this build phase iām starting Tri plans again.
For now i went down to LV for build since iām gonna be adding some swimming to my cycling + strength training, letās see how that goes!
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Itās been a while since my initial comment on this thread. At that time it was my pre-2019 season and I had just crashed. My peak FTP for 2018 was 280W after starting at 245W.
I started my 2019 training with a ramp test result of 282W.
- Completed SSB MV1 and tested to 287W, +5W
- Completed SSB MV2 and tested to 300W, +13W and already met my 2019 goal!
- Completed ShPB MV mixed in with early season races. Tested to 308W, +8W
- Did not test half way through ShPB but could tell the high intensity was dropping my FTP
- Finished up my season, tested to 299W and did outdoor workouts for SSB MV2.
- After MV2 tested to 308W again, +9W
Started my 2020 Training season at 308W
- Started MV1 but added volume. Got sick at the end for like three weeks. Dropped FTP setting to 295W
- Currently doing a modified SSB HV1. Havenāt tested since my lungs took a hit from being sick. Currently have FTP set to 301W and doing fine.
- Aiming to finish my SSB1 at 308W and will test before my SSB2.
Goals for 2020 are 325W FTP but will be happy with 315W.
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Ramp test tonight after finishing the first 3 weeks of sustained power build. Went from 300w to 309W and 4.08w/kg, which was about what I thought I would do. Thatās a new high for me and Iām in my early 50ās, so itās nice to see there is still some fitness to squeeze out of the engine.
My goal is to hit 320W+ by August for my A race and Iām feeling pretty good about my chances if I can stay healthy.
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Did the sweet spot build low volume II, short power build low and XC Marathon low. Increased from 237 to 243. Not as much as I had hoped for, but still a lifetime high for me. And also, my FTP was 210 after the summer due to sickness, so Iām very happy looking at the big picture. Goal is 3,5 W/kg in august (~3,15 now)
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All three gave you that FTP increase? Thatās not much.
I started riding november 2018, got TR this time last year. I used to race as a schoolboy (6 years ago) and lounged and smoked and drank since.
225 FTP 3.5 W/Kg @ 64 Kg early 2019
250 FTP at 4.1 W/Kg @ 60Kg mid summer 2019
280 FTP at 4.7 W/Kg @ 60Kg Currently
Made my biggest improvements this winter. SSB during the week and high zone 2 on both days weekends.
I want to be 5.0 W/Kg by summer, I have completely stopped drinking, and Iām in the mindset of eat more train more.
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Nah, I know. But there was some sickness, general stress, lack of sleep etc etc.
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After a year using power Iāve started the year with a TR ramp test
Feb 2019: 340w Weight: 85kg
Jan 2020: 348w Weight: 82kg (Carrying a bit of Christmas celebration weight)
Iād love to get down to around 77-78kg and up to around 370-380w (or 5w/kg). Also, planning to make a habit of actually testing. As I only tested once last yearā¦ 
I often find Iām relatively comfortable (on the turbo) holding a higher power (~365w) for 30mins+. Where does a 30min effort sit in comparison to FTP?
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