Ahh I see. Missed that…I had thought the tests were done during different seasons.
Well, in that case, the only acceptable decision is to assume the higher one is more correct.
I started TR back in january along with power training, before this I only went out 1 time on weekdays to do a hard climb and 1 time on weekends to do a long ride (6hr). So I started with a low volume plan with road race specility. 3 times a week with TR and keep the long ride on saturday
First FTP test 215W
After finishing Base I 246W (super happy about this improvemente)
Last week I did a Zwift race and manage to maintain around 255W average over the race (23min) , it was my rest week finishing BASE 2 so I was excited about my new FTP test
On monday I did another Zwift race but did horribly, got a 220W average over the race (30min)
Yesterday I did the FTP test and got 241W, So I decided to maintain 246W as FTP.
I know I shouldnt be obsesive about this, but its killing me how did I went from an excelent shape last week to this week, maybe I didnt rest enough, maybe its just a bad week…
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I started training at the beginning of November 2019 after coming off of three years of run-focused training, culminating with a marathon in September 2019. Previous to that I had really let my endurance slide and my weight crept up. I lost 30 lbs down to about 155 lb (70kg) @ 5’10" through my run training. I have been a long-time mountain biker, riding consistently a few times a month in the past but that tapered off after moving and my biking efforts were much more rare when I was marathon training. I had good overall endurance, but not specific to the bike. Here are my numbers after nearly 6 months of structured training, which I likely have a 97%+ compliance, plus occasional fun outdoor rides. I’ve maintained my weight, even dropping a few more pounds. Currently 37yo.
Nov 6, 2019: 198W - First Ramp Test
Dec 31, 2019: 212 - After 2 weeks of Trad Base I LV and full Sweet Spot Base I LV
Feb 18, 2020: 227 - After Sweet Spot Base II LV
Mar 16, 2020: 234 - Mid point of Sustained Power Build LV
Apr 14, 2020: 240 - End of Sustained Power Build LV
Overall, I am up just over 20% in power over this time. My w/kg has moved from 2.8 to 3.5 w/kg. And I just feel stronger on the bike. Previously, a 25 mile road group ride at 17 mph taxed my legs, but I recently did a 20mph, 20 mile solo effort that didn’t require extreme efforts to complete. Then last Saturday my wife and I did a 60 mile ride (my longest), with heavy wind, and I finished strong pulling the later portions. Seeing progress is motivating, I try not to compare to others as even 4 w/kg seems so far out. For the most part though, I just want to be in good shape and feel strong for any biking effort and the TR structure has given me what I need and the results have followed.
TR has also allowed me to have another connection with my wife, who is a strong rider, as now we frequently listen to podcasts on road trips, discuss all things bikes and nutrition, and she has been following the TR programs as well. We also have more events planned together now that I can keep up, and even pull now.
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277 at end of February by my preferred testing protocol (Sufferfest 4DP), today, tested via same protocol at 296, with power at all other tested durations increasing as well.
More importantly: I was putting up good numbers for twenty minute tests last year and in 2018. In 2018, i had started training again about halfway through the year after taking about ten years off because of career and what have you.
Last year, even when i was fit, i would be absolutely destroyed after a 20 min test. Like, I wouldn’t be all right for the rest of the day. But today, I felt like i was going to die after the last 1 min max test in 4DP, thought i might start crying, but now, four or so hours later, i feel fine. Like, I could do another workout right now. So even with (maybe) flattish FTP season to season, my durability has increased a lot.
Good to keep in mind that there are other things besides just FTP
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Aug 2018 FTP 295 - 3.73 w/kg (virtual power) - at start of sweet spot base mid volume
Sep 2018 FTP 315 - 4.31 w/kg (virtual power) - at start of short power build mid volume
Nov 2018 FTP 323 - 4.45 w/kg (virtual power) - halfway through short power build
Feb 2019 FTP 298 - 4.11 w/kg (real power) - after short power build mid vol
Apr 2019 FTP 296 - 4.08 w/kg (real power)
Nov 2019 FTP 305 - 4.18 w/kg (real power)
Apr 2020 FTP 316 - 4.35 w/kg (real power)
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Hello,
I started with TrainerRoad Sweetspot Base Low volume II and modified it little bit week by week to gert an average of 340 TSS/week. My first ramp test was attempted on 16th March with these results:
FTP: 257 W = 2,88W/kg
After 4 weeks of training (didn’t have proper recovery due to lack of sleep):
FTP: 267 = 3,08W/kg
Yeah, I managed to loose some weight and gain 5% on FTP for 4 weeks, averaging 4 hours/week on the bike with 2 weekly sessions of strenngth training.
Good deal for me.
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I would be interested in these plans as well, if possible. thank you!
April: 285 – Kolie Protocol (3.95 w/kg)
Was not feeling that test today! Should have done a ramp.
Guess not a bad bump for 2wks of SS (9hrs/wk).
+30% FTP in 9 weeks…I think the easy gains are gone.
Unfortunately, the corona pounds are still sticking. 
Hopefully a couple weeks of Threshold work and KOM scrambles will burn some baby fat.
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I’ll share my experience so you can feel better about yourselves 
Age: 24 , height: 174cm (5’9")
I started cycling again in June 2019.
June 2019 - 89Kg (Plan: mostly smashing myself against steep climbs I had no businesses being on)
July 2019 - 86Kg, first measured FTP 182 (Plan: Bought Tacx Flow trainer and started messing around on Zwift, had to try the FTP test a couple of times to get it right)
August 2019 - 82Kg, FTP 200 (Plan: 4-5h club rides every weekend, +2 or 3 Zwift sessions during weekdays)
September 2019 - 80Kg, FTP 221 (Same plan, or lack there of )
December 2019 - 75Kg, FTP 242. I finally bought a power meter and was able to get consistent numbers both indoors and outdoors (Plan: rode almost every day during the winter vacations. Did mainly long rides, mostly 100+ Km and some recovery rides)
January 2020 - 73Kg, FTP 250 (started Trainerroad)
February 2020 - 72Kg, FTP 250 (Used plan builder and started from scratch, at this point my focus is taking part to my local hilly/mountain gran fondos. I raced my first crit. and was surprised to cross the finish line with the rest of the field because in Italy we only have age categories… they were putting down the 
. I’m so glad that TR had prepared me for this kind of pain).
March - 72Kg, FTP 255 (Little FTP bump, nothing crazy but RPE seems correct. During SSBMV2 compliance was almost 100%. lt felt good to make it through Mary Austin, Leconte by the skin of my teeth)
April 2020 - 71Kg, FTP 260 (Hoped for a bigger improvement after the pain of SSBMV2, I guess that the newbie gains are over. I’m now past the first week of general build HV. I’ve started fueling more and RPE has dropped a LOT, I hope to see a bigger improvement after the increase in volume and fueling)
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I shifted from a low to mid volume plan recently and my FTP went up 11% which is huge for me. I am staggered at the gains.
I was very much on form when I tested this morning, so what’s the bet I’m going to struggle and I’ll have to tone it down? Yikes!
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How did you go from 256 to 291 in a week?
A slight increase from my 60 min TT last week, but I think I’ll stick with that number. This is the first time I’ve done any work above FTP this year, so it got pretty tough after 400w. 369w for today.
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Thought I’d throw my experience in here.
Background: 30 years old. Avid mtber, like to push myself but never raced. More enduro style with long hard climbs and fast descents. Background as swimmer and runner, but never particularly impressive. I weight train 3x a week with heavy lifts (Deadlift/squat/bench = 425/325/275). Weight - 90.7 kg at 6"1.
Dec 2019: started TR with LVSSB1, targetting an XCM race in June 2020. Got a stages PM, tested FTP of 252 (2.8 w/kg).
Good workout compliance, with a few weeklong breaks with no bike training. I am a Forester and went on trips to the field, these breaks are not vacations and are extremely demanding physically. Didn’t really watch what I ate, just tried not to overeat.
March/April - COVID led to a work from home schedule and major lockdown. This basically meant no heavy lifting with a work from home schedule. I ended up sticking with LV program, but added in lots of outdoor mellow Z2 rides. I think the only reason I could handle the increased TSS was that COVID removed any social temptations that would have reduced my sleep and recovery time.
April 20 - my event was rescheduled to mid September, so I restarted LVSSB1. My ramp test gave me a 320, which is a 68 watt increase in 5 months. I’m guessing this is about 3.9 w/kg, which I’m very stoked on! Trainer road definitely makes you faster!!
Bonus thoughts: I find the hardest part of the trainer road workouts isn’t compliance, anyone can hop on the trainer three times a week. The hardest part is the mental fortitude and preparation for how taxing the workouts are. Especially in the build phase, I seriously needed focused and to dig deep to survive. Which is a good thing, because that’s what endurance racing requires. But it’s a little mentally draining to “bring it” after a tough day at work.
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Likely did’nt 
It was in the beginning of my cycling and was being registered on my performances and not FTP tests. I still keep the old data tho
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Just had a dig through some old stuff- started properly cycling in late 2016
June 2017 : FTP 260 according to some training I did on Zwift on a crappy trainer that probably overestimated my FTP. Weight was probably 75kg back then.
April 2020: FTP 342 (20min test outdoors) weight at about 67kg.
Averaged 270w for a 5hr training ride 4 weeks ago. Unbelievable that it used to be my FTP.
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When I signed up for TR last year I had 2 inital goals of FTP of 300W and also to be >4W/kg.
Ramp test beginning of SSBHV1- 226W, 3.05 W/k
Ramp test beginning of SSBHV2 - 248W, 3.37W/kg
Ramp test beginning of GBMV - 274W, 3.8W/kg
Ramp test middle of GBMV - 283W, 3.9W/kg
Ramp test beginning of Spec Century HV - 296W, 4.08W/kg
Ramp test middle of Spec Century HV - 302W, 4.19W/kg
So as of today I’ve went past my 2 goals. Looking forward to see where I end up at the end of the block and then will set some new goals, maybe 4.5W/kg?
Need say how awesome TR is and these plans so far are working for me @Nate_Pearson
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Hrmm. So…I just took a ramp test after SSB1 mid volume, and had the exact same FTP at the end - 269.
I’m not necessarily super disappointed…but this was unexpected. I feel like I’ve gotten stronger…performing far, far better on over/under workouts than I ever have, and feeling strong/ready for more after a lot of hard workouts, where previously I would have been shredded afterwards. I also, for the first time, had no issues with long sweet spot intervals…3 x 20, etc.
Not sure I have any questions, so much as just a stream of consciousness. Previous to this block…j did TB 1, 2, 3. Got sick a couple weeks into the block. Backed up, and repeated week 2 (was sick during weeks 3 and 4 of the plan initially) before moving on with the rest of the plan after sickness.
I also added additional endurance rides…a few hours a week in addition to mid volume.
I’m just trying to make sense of how I had no gains or losses. The sickness I’m sure hurt…but I also went back to nearly the beginning of the block. Maybe I had fitness losses that I made up after? Who knows lol…
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Progress in about 1.5 years of using TR and adopting a more healthy lifestyle. #getfaster
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@anon67840561 I’ve been experiencing the same issue, I actually dropped a couple watts after completing general build low volume with a bunch of tempo/endurance added in. Right after the ramp test I completed Tunnabora -1 with +5% intensity and tagged a 9 minute threshold after the workout. 
I went to absolute muscular failure on my ramp test, I could not turn the pedals over if I tried and definitely could not stand. I have a feeling I don’t do well on the ramp test so I will be trying the 20 minute test in the future.
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I’m wondering if part of the problem is my rest weeks. My diet tends to go to shit during rest weeks. Brown rice, chicken, beans and veggies often turns into pizza and beer for a week.
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