Last day in February (or close enough): 255+ – Kolie Protocol (3.5 w/kg)
All on the back of 4hrs of Tempo/week. 
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Ergo - Seiler’s zone 2 gives the best results! Your rate of improvement is quite amazing;)
Weight consistent at 64kg +/- 0.5kg.
October 14, 2019 - 195W (3.05W/kg)
- Started SSB LVI
November 26, 2019 - 213W (3.33W/kg) - Started SSB MVII
January 27, 2020 - 226W (3.53W/kg) - Started SBB MVII
February 26, 2020 - 241W (3.66W/kg) - Started General Build MV
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I am doing the mid-volume, full distance triathlon plan. I have completed the 12-week base and 8-week build phases and am now starting the specialize phase. I completed an FTP test at the start of each of the three phases. For each of the three workouts, I used the ramp test. I’ve lost about four pounds over the course of the 20-weeks of training. Below are my numbers. I’m very pleased with my progress.
Start of base training: 224W (3.5 W/ kg)
Start of build phase: 242W (3.8 W/ kg)
Start of specialize phase: 257W (4.1 W/ kg)
My Ironman is in eight weeks. There is no additional FTP test in the training plan, so I guess I will use today’s number for the IM. I’m not sure how accurate it will be given that I have several more weeks of training and I’m currently fatigued from the build phase. How much higher could it be with more training and a proper taper? Who knows.
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Now through 4 weeks of a modified Trad Base 1 (1-2 days cycling, 1 day running, 1-2 days hiking, 1 body-weight strength session) in prep for trekking in Peru in June (assuming not disrupted by COVID-19). FTP tested today and basically constant (194 → 195; 2.83 W/kg). Seems reasonable for a month of almost exclusively endurance work only partially on the bike and at a total TSS/wk of around 350. Happy with the stability, as it shows that the test is probably getting close to my actual FTP. Have definitely noticed a big improvement in my hiking strength, so generally OK if my biking just stays stable for the moment.
Now on to 4 weeks of a modified Trad Base 2. Same hiking, running, hiking, strength split, but with a bit more Tempo work thrown in on top of the endurance.
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Having never done structured training before, I started 2020 with TrainerRoad. I spent the past fall racing cyclocross mostly just for fun but also to keep some of my fitness over to the next year. My peak FTP in 2019 was roughly 250 for reference. My race weight for last year was about 71kg.
I skipped the Base phase and went straight into the Build Phase as my first Collegiate races start in mid March and felt that I retained a decent amount of base from the fall. I typically ride about 8 hours a week depending on my work schedule and midterms.
Mid Volume General Build Block 1 - Jan 7th - 247 W, 3.48 W/kg (Ramp Test) 71kg
Mid Volume General Build Block 2 - Feb 4th - 276 W, 3.94 W/kg (Ramp Test) 70kg
End of Mid Volume General Build - Mar 4th - 290 W, 4.17 W/kg (20 Minute Power Test outside) 69.5kg
I’ve been very pleased with the improvement so far. I’m well on track to meet my cycling goals for 2020 and I’m excited to see how my hard work will pay off. I’ve always been a sprinter with a Max 5 sec of 1452 W and 21.04 W/kg so I know that now with a decent FTP I’ll be competitive in Cat 4/ Men’s C and hopefully get into Cat 3/Men’s B by the start of the summer.
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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)
21/07/2019 - 287
01/03/2020 - 300
I definitely like my progress - I’m pretty sure I could have squeeze some more watts on the last test.
Thanks TR !
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With those numbers, no reason you can’t move up to Cat2 and Men’s A assuming you know how to race or have good race instincts. 
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Edging closer to 4W/kg . 280W ftp at 71kg …
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Took another ramp test today.
History so far
224
230
224
220
217
I do feel strong when I ride outside lol. Seems I’m just not changing much. I’m ok that it takes time. On to the next phase.
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8-Oct-19 1st test = 274
18-Nov-19 SSB MV1 = 279
30-Dec-19 SSB MV2 = 288
27-Jan-20 SPB MV pt1 = 293
9-Mar-20 SPB MV pt2 = 305
A pretty decent winter overall 
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Appreciate the Ramp test is a snapshot of your FTP at that moment on one particular day. I’ve seen mine fluctuate but 1 or 2 watts. I generally just keep my FTP the same if it drops by 1 or 2 watts and then use the new value if it ever increases.
However, after a proper end of plan recovery week it is always lower. Today it was 3% lower about 7 watts. I was just thinking this seems so marginal given I think I mentally checked out perhaps 30 seconds too early (realistically I could have dropped my cadance to like 60rpm and gritted for another 30 seconds) which would have kept my FTP the same.
I’m going to keep my FTP at the lower value at least for this week and then increase it to my previous value at the start of next week. Or should I just keep it at the previous value and say today was a “bad day at the office”? Workouts this week my feel a little tougher but I’ll be back into it next week?
Just wondering what the general thoughts are on what the FTP swing from day to day? +/- 2% feels about right without seeing any serious detriment in completion of workouts etc
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Coming up to two years of training indoors, my H1 is still going strong. Slowly getting back after a rough couple of months. Do find my FTP plateaus around the 330 mark and could do with losing a couple of kilos, but have noticed a vast improvement in my engine, I can keep going for much longer. After last nights Ramp, I left a little in the tank so I could complete the event I was partaking in. Pushing at this level after the ramp I don’t believe would have been possible last year.
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•1 Oct 2019 - 237w
•12 Nov 2019. End of SSB1 - 251w
•24 Dec 2019. End of SSB2 - 251w
•Done some z2 stuff over the festive period.
•4 Feb 2020. Beginning of Plan builder - 256w
•9 Mar 2020. First ramp test during plan builder (5 weeks into plan builder) - 286w
Also my weight is down from 82kg to 78kg.
Plan Builder for the win.
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Another bump to 258w at the end of general build! Back to base for a month now.
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Old 8minute test from 2018 - 253 watts
Jan 2020 started plan builder plan - 255 watts
Just finished SSBLV1 (Modified low volume. I added some extra bike workouts. I also added running workouts too)
Ramp test today - 279 watts
9.41% increase
24 watt difference
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I’m in the same boat. Peaked around 275 FTP / 4.3 W/kg last year around August. Then I was off the bike for the rest of the year (running focused for a race in October, then nothing through the holidays).
I did a ramp test early Jan and came back 209 FTP / 3.2 W/kg. Back to 230 FTP / 3.5 W/kg, but boy is it humbling clawing my way back.
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I hear ya. It sucks how fast your power can drop when you aren’t training. I went from a 300 FTP / 3.6 W/kg to 268 / 3.2 W/kg after just a month of being off the bike d/t vacation followed by illness. It did come back relatively fast after 10 weeks of structured training though.
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- March: 262 W (4.01 W/kg) - custom build, focused more on TTE sprinkled with longer VO2 and supra-threshold. Kolie Moore’s test.
Definitely I have improved my muscle endurance and TTE. I have been able to do workouts like Phoenix +2 whitch seemed impossible couple months ago 
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First post here. This is my first time through the base/build/specialty cycle. I’m 42, primarily a mountain biker. I don’t have any impressive athletic background, just recreational running, hiking, backpacking with a running half marathon and a marathon mixed in. I started racing the local XC MTB series last year and was not satisfied with being the the bottom half of the pack. My riding history prior to the race season was usually about 2-3 outdoor rides a week, and that continued until I started trainerroad.
16 Sept - 1st ramp test - 207
start Sweet Spot Base 1 Mid Vol w/ unstructured outdoor MTB rides added in
28 Oct - ramp test after Sweet Spot Base 1 Mid Vol 230
start Sweet Spot Base 2 Mid Vol w/ unstructured outdoor MTB rides added in
10 Dec - ramp test after Sweet Spot Base 2 Mid Vol 244
start General Build Mid Vol Mid Vol w/ unstructured outdoor MTB rides added in
7 Jan - ramp test 1st half General Build Mid Vol 248
start 2nd half General Build Mid Vol Mid Vol w/ unstructured outdoor MTB rides added in
11 Feb - ramp test after General Build Mid Vol 252
start XC Marathon Mid Vol w/ unstructured outdoor MTB rides added in
I feel I may have under performed on this ramp test as the interval days were not too taxing. I did not adjust the FTP for fears of doing too much too hard heading into the first race.
I finished the XC season with 3 podium finishes and 3rd overall in points. 2 of the podiums were after starting trainerroad and I feel that I would not have been there without trainerroad. I’m looking forward to my next training cycle.
Ryan
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