I know there have a been at least a couple podcasts on recovery weeks and nutrition, I think they discussed it briefly over the last one. Personally, I’ve noticed an increase in RPE if I don’t fuel properly at least a couple days before an intense workout.
12/3/2018 FTP 228 SSBLVI
1/14/2019 FTP 246 SSBLVII
2/25/2019 FTP 272 repeat last 4 weeks SSBLVII
3/26/2019 FTP 289 Oly Tri Build Mid Vol
5/7/2019 FTP 294 Oly Tri Specialty Mid Vol
7/24/2019 FTP 301 Half Distance Build Mid Vol
9/17/2019 FTP 302 SSBLVI
11/5/20019 FTP 292 SSBLVII
12/30/2019 FTP 309 Gen Build Mid Vol I
1/27/2020 FTP 317 Gen Build Mid Vol II
3/3/2020 FTP 322 Sprint Tri Base High Vol
3/31/2020 FTP 329 Sprint Tri Build High Vol - abandoned and returned to SSBMVI.
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100W more… Congrats of responsivnes and consistency!
Thanks!
At four weeks into Sustainable Build MV, I knew I should see an FTP increase as I found workouts have become quite manageable lately. But it was still a bit surprise to me when I saw the number 229. It is a 7% increase from 213w!
With my weight drops from 75kg to 72kg in the past two months, I’m now officially into the “3w/kg club” now! I have completed my goal at the beginning of 2020!
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TR all the way!!! - Congrats on these results
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Happened yesterday but I am still super happy with this! Had my first workout today with the new FTP and it was a fun time to say the least hahaha
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Don’t overthink it. Manually bump it up a few/handful of watts and see how things go.
Too much stock is put into the ramp test. If your workouts have been getting easier, then guess what, you got stronger!
Happy to report that with my ramp test yesterday, I have achieved or nearly achieved my 2020 goal of 4watts/kg. Ramp test came in at 312 watts and my weight is fluctuating around 78kg, which puts me at about 4.0watts/kg!
My 2019/2020 season started late Sept 2019 with an FTP of 268. Below is a run down of my completed training:
- Sept 23: started Sweet Spot Base 1 MV, FTP of 268
- Nov 4: started Trad Base II MV, FTP of 277
- Dec 2: started SS Base 2 MV, FTP of 280
- Jan 13: started General Build MV, FTP of 288
- Feb 10: midpoint of General Build, FTP of 300
- Mar 9: started Sweet Spot Base 2 MV, failed ramp test due to illness
- April 20, started Sustained Build HV, FTP of 312
So far this season, I have been averaging 7 hours per week with a weekly average of 455 TSS. This is a step up from a weekly average of 5 hours/week in the 2019 season.
Other changes this season include adding in some strength training and also switching to a predominately whole food, plant based diet (no meat/diary).
My A race is still on for Sept this year, but it’s hard to say with the covid-19 pandemic whether this will actually go ahead. At least my training is on track!
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Been a year since my last update:
Wife had a baby in Feb 2019, I deployed for four months in June through Oct 2019…
Aug '18, end race season: 234W; 3.45 W/kg
Nov '18 SSB1MV: 232W; 3.30 W/kg
Jan '19 SSB2MV: 247W; 3.51 W/kg (+7%)
Baby 13 Feb during SSB2MV recovery week (convenient)
Feb '19 SuPB LV: 263W; 3.73 W/kg (+6%)
Mar '19 SuPB LV: 267W; 3.80 W/kg (+1%) I bumped to 270W since I checked out early, (3.84W/kg)
May ‘19 reset back to base: 260 W… baby took her toll
June ‘19 ModBase: 265W
July ‘19 General Build MV1: 270W
Aug ‘19 General Build MV2: 272W manual adjust
Season over
Oct ‘19: 245W back under 3.5W/kg as I was up over 72kg
Nov ‘19 SSB1MV: 265W
Jan ‘20 SSB2MV: 270W
Feb ‘20 Short MV1: 272W manual
Mar ‘20 Short MV2: 274W manual
Apr ‘20 Rando Base: 280W tested, 3.98W/kg
Solid breakthrough recently… back to base… two weeks SSB1MV, then into SSB2MV followed by some build and who knows what… COVID-19…
But, damn near 4 W/kg and feeling good about busting through my 270W testing “ceiling”. 4.0 will happen, and my 300W stretch goal from 2019 doesn’t seem so out of reach anymore. We’ll see!
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Nice! My wife is due in 2 weeks right during a recovery week. Hoping to still hit it hard after that and keep seeing the gainz! Good work 
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That is a niiiiice number 
Sort of numbers I’m going for myself, fingers crossed. What’s your weight if you don’t mind me being a nosy ass 
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not at all man, I transitioned from rowing few months ago, my starting weight was 210lbs, I’m down to 190-195 range, with the goal of 180s.
| Date | FTP | W/kg | |
|---|---|---|---|
| September: 2019 | first ramp test | 201 | 3.09 |
| October: 2019 | started SSB LV I | 201 | 3.09 |
| November: 2019 | the beginning of SSB LV II | 232 | 3.51 |
| December: 2019 | end of SSB LV II | 249 | 3.83 |
| February 2020 | 5 weeks of pre-build | 254 | 3.91 |
| March: 2020 | custom build | 262 | 4.01 |
| April: 2020 | 2 weeks of threshold riding | 270 | 4.15 |
| April: 2020 | 2 weeks of threshold riding | 285 | 4.25 |
Another two weeks of threshold progression: from 4x15 to 2x40. Also upped TSS and volume to around 6-7h of training. TSS similar to MV but workouts 4 times a week (3 x threshold + 2h Z2 ride).
Since February all tests are Kolie Moore’s Progression 1 tests.
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I ditched the speciality because of the reasons you brought, but wanted to repeat Build only phase (finished Base and Build LV with constant and small FTP increments of 2-3% with each Ramp Test).
Do you guys think i should go back to Base again?
That’s a big change. You did an increase of 85 watts in 7 months? Good work.
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Thank you. Yes, 85W in 7 months and huge changes in other departments that are no quantified by FTP (muscle endurance especially). September - FebruaryLow Volume, March and April - I have started to up TSS into MV-zone as I have seen stagnation. I am still at “noob gains” phase, as I bought a bike in July hence quite big jumps in FTP.
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Nice job on the test. Very similar stats to me and my background is rowing as well. Great video on North Cal Cycling. 
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