incredible!
Thank you, not updated it here but 81kg and 369 Watts. 4.5 w/kg. So the program works.
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What is it like? Absolutely dominating in headwinds
Being 6ā2" I rarely dominate a headwind! I create a nice windblock for the usually ~60kg clubmates.
Comfortable was perhaps the wrong choice of word. Itās doable. Absolutely no comfort about itā¦ 
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Was 230 post surgery in Feb
342 by December.
Now 354 today. At 4.01w/kg. I wanted 350. I believe I could have pushed harder.
Iām week 6 of sustained power build HVII.
TR works. Thanks @Nate_Pearson.
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Progressed from 240 to 265, whilst going from 66kg to 63.5kg.
Looking for 275 at the same weight for IM Wales in Sept.
Posting this here to hold myself to account in the summer 
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Hi all
Backround first, some cycling as a hobby years ago but got problem on my back 2015 and got to stop. My back get operated 2017 and get back in saddle 2018 but only 500km, 2019 1000km. Beginning of last december i decided to try TR to get better shape for next summer.
13.12 first ramp test with result 183
20.1 after six weeks SSBLV1 result 202
Test with kurt kinetic virtual power
At age of 50 this is first time i try structural training, interesting to see how it effects 
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@Kari_Vahteristo First, itās awesome to hear that your recovery has gone well and youāre back on the bike! 
I donāt have the same injury history, but our power numbers and training plan choices are identical. I just started a couple of weeks after you. This gives me hope that I could see similar improvements.
Iāve stated in other threads that Iām not a racer in any way, but l would like to become stronger on the bike to not get dropped on lunch/weekend rides quite as often. (I work adjacent to the cycling industry so our work-day lunch rides are unfortunately quite fast)
Just to hold myself accountable, I tested at 180 on 12-31-19 and will see how my SSBLV1 goes when thatās finished.
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I just did my FTP test after 6 weekās of SSBLVI. My FTP progresses from 191 (Dec 14th) to 211 with my weight drops from 77.5 kg to 75 kg. That keeps me at 2.81 w/kg at this point.
As a cycling newbie, I learnt the importance of cadence throughout the past 6 weeks. My average cadence for the first time was only 65, which made my muscle tired way too early. My first FTP may have been underestimated. I did find my previous workouts a bit too easy as my heart rate would never exceed 160. Today, I have managed to keep my average cadence at 92.
I am very happy to see the progress so far. I look forward to completing the upcoming SSBLVII workouts as scheduled with my full energy. My current goal is to reach 3 w/kg in about 2 months.
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I first got into road cycling my sophomore year of high school. However, a bad accident scared me away from riding near the end of high school. Now, as a graduate student, something has rekindled my interest and allowed me to get over my fear. Conveniently, I also discovered TR just as I resumed riding.
So, coming from virtually untrained my FTP was 143. Now, after the completion of SSB 1 Low Volume I am at 159. Very low, but I can only go up from here. Look forward to updating you all soon.
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So far all good with recovery. I have a plan to take part some group rides and i believe this gives a chance for that.
Keep on training and let us know how its goingš
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I began TR structured training about 4 months ago. This is my first experience with structured training though I have been riding for several years.
Sept 2019 SSB MV1: 245
after SS MV 1: 255
after SS LV 2: 268
Halfway through General Power Build LV: 309
I have also gone from 89kg in August 2019 to 81kg today. My W/kg is at 3.8 now.
My goal is 4.0 watts per kg as I am training for the Taiwan Kom.
Very pleased with the results. A 40 watt increase through half of General Power Build program plus weekly heavy duty outdoor rides seems a bit nuts but I would be happy with even 20 watt increase.
I will complete the general power build program then move onto climbing specialty.
In short TR training program has helped immensely. I did take advice of a fellow TR rider and moved the to LV programs and used one day on weekends for a 4 to 5 hour ride and one day during the week for 2 hourish ride. This works for me as I like nothing more than getting outside on a bike and getting sun and fresh air.
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Congrats @MVane on your progress! Hope you dont mind a few questions:
- You got to 309 by purely following the TR plans? (no riding outside - I assume you only did that when you started Low Volume)
- When you followed the advice from your fellow TR rider, the 4hr Weekend and 2hr Weekday rides are an addition to the LV rides, right? Not a replacement?
Thank you for sharing!
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Hi there paopedal
Donāt mind the questions at all.
-
I did ride outside in addition to the LV training plans. Typically on weekends I will do a long ride with circa 1000meters of climbing. One day I would commute to work which is about 30km one way. So I was definitely picking up some training on these outdoor
rides as well. I tried the Mid Volume plan and rode indoors 5 days a week, but I found I just missed riding outside and thatās the whole point for me anyhow-to take my gains to outdoor rides. -
the outdoor rides are additive to the TR LV rides. I am pretty diligent about doing all the TR scheduled rides tho I admit I find 1.5 hours indoors a colossal bore so will truncate these 15 minutes if I feel. I do ride a zwift race once a week indoors and
that pushes me quite hard as well so it adds onto my TSS.
This helpful?
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So am I to assume that the largest benefits are made during the Build phase plans?
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My anecdotal experience says my biggest gains in being able to throw down watts has come in the Build phase. That said I could not have made such gains without the base I built up during the aptly named base phases.
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The week before I joined TR in late September 2019, I attempted a classic 4x8min workout and tried to hold the highest average power I could, and could only muster 4.3w/kg avg for each interval.
I tired this ātestā workout again last night after completing SSBMV1 and MV2, and now repeating SSBMV2 again, and I was able to avg. exactly 5w/kg for each 8min. effort. Iām super happy with the progress Iāve made - hopefully I have more gains in me during the winter.
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I finished SSB2MV and did a ramp test this week. I had about a 7.5% increase after SSB1 so was looking forward to the new test. But it actually went down and I was pretty disappointed. Timing just sucked. I was doing demo work on my kitchen floor Sunday, Monday and Tuesday. I swam Tuesday at lunch and then after busting up the floor Tuesday after work, I did my ramp test. Bad idea. Will need to try again soon after preparing for it correctly.
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Just done an early test after finishing SSBHV2 - Up to 274 from 248
Wasnāt really expecting as big a jump as I was definitely hitting fatigue towards the end of the block, but delighted with the score. My heart rate was actually a bit lower at the end which makes me think perhaps I maybe could have squeezed a bit more out. My weights down as well so Iām around 3.8W/kg after starting at 3.05W/kg. Anyway moving onto General Build now where hopefully I should get closer to that 300W
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