Update:
6/17/2020 start of SSBMV1: FTP 128 @ 67.0kg (1.9 w/kg)
7/28/2020 start of SSBMV2: FTP 154 @ 67.3kg (2.3 w/kg)
9/8/2020 start of GPBLV: FTP 165 @ 66.8kg (2.5 w/kg)
+37 watts (+29%) over 12 weeks
SSBMV2 ended up turning into a low volume block due to adding running back into my schedule, will be going with low volume going forward.
Due to life complications, I had a rough two months while going through my build phase. I still made some modest gains to my FTP and managed to shed a significant amount of weight.
| Date | Plan | FTP | W/kg |
|---|---|---|---|
| April 20th, 2020 | Initial Test | 208W | 2.2W/kg |
| June 2nd, 2020 | Completed Sweet Spot Base MV1 | 224W | 2.46W/kg |
| July 15th, 2020 | Completed Sweet Spot Base MV2 | 240W | 2.74W/kg |
| August 11th, 2020 | Midway Sustained Power Build MV | 244W | 2.83W/kg |
| September 9th, 2020 | Completed Sustained Power Build MV | 249W | 3.04W/kg |
Borrowed a trainer off a friend for a week in September 2019 and did a 20 minute test and came in at 222w.
Hired a trainer from October 2019 to March 2020 and got introduced to Zwift and the world of structured training. I really had no idea there was such a thing.
Did another 20 minute test in January 2020 and got 251w.
After completing my first 70.3 in March i returned the trainer I had and my structured training fell away plus I didnt have power on my road bike.
Purchased a trainer in June 2020 and did my first ramp test at 252w.
After completing half distance HV base I ramp tested 271w.
Iâm a couple weeks off doing another ramp test after doing part of half distance HV base before switching to sustained power build after a running injury. Hoping to be in the 280s!
I definitely do better in resistance mode. I did a quite disappointing ramp test yesterday which gave me an FTP of 238. At the start of tonightâs session coach Chad said to switch ERG of and treat tonightâs session like a FTP test so I did. My 20mins max was 262w including the 2mins recovery. A 20mins FTP of 249w up 11w on yesterday 
Thanks for posting this. Iâm about a week and a half into TR and structured training and am starting out really close to where you were at the top of the table - 111 kg w/ 253 ftp from my first ramp test. I hope I can put in the work to see the kind of improvement youâve had. Well done!
Wishing you the best on your journey, consistency is key. Have mentioned in other threads here that neither improvements or weight loss wasnât linear, would go weeks and weeks with no change in weight and then youâd lose a few kilos. I know I could lose more with watching what I eat, but I train so I can eat what I like too. Enjoy the journey.
I am fairly new to Trainer Road and cycling.
Purchased my bike and smart trainer during the last week of May 2020. I had not been on a bike for at least 10 years. and not much cardio has been done in the past 3 years. 95% of my time was spent bodybuilding. I used to be an elite high jumper / sprinter / explosive athlete during my college years.
Iâve hit approximately 1400W for a few seconds, seated, while messing around on zwift in july. No idea what my peak sprint power would be. Maybe 1900.
Completed my first ramp test on zwift on June 1st: 198W at 85kg
First ramp test with TR on June 3rd: 201W at 85kg.
Completed 4 weeks of SSBHV , then took a week off the bike.
Ramp test done on July 15th: 246W at 83kg.
Rode mostly outside for 2 weeks.
Start of SSBHV 2 on July 27th : 252W.
My ramp test today, before starting the build phase put me at 275W at 83kg.
My progression since may : 198â>201â>246â>252â>275.
+77 watts in 15 weeks.
I am a lean 83kg. Clear definition of my abs. The goal is to reach 400W or 5.5W/KG at 78kg.
I will begin the build phase tomorrow. I have not decided if I will of with the sustained power build or the short power build.
First time posting my improvements, super excited with my progress so far. Did not ride a bike since I was probably 13 yo.
15/06/20 - Start of Zwift FTP builder: 166W - 2,3W/kg
27/07/20 - Start of TR Olympic Tri MV Base: 197W - 2,9W/kg
14/09/20 - Start of TR Olympic Tri MV Build: 218W - 3,2W/kg
Hope to continue improving until my first triathlon in March 
| Date | FTP | |
|---|---|---|
| Sep 2020 | 220w | End of SSB2 LV |
Uncharted territory - excited (and fearful) to try the Build phase! Nice to join the 3w/kg group.
Signed up for XCM HV with no experience of structured training (because more is more right 
?) Started April 15th so programme kind of fitted perfectly to race day Oct 25th.
FTP changes so far:
15th April - 242W; 3.2W/kg
25th May - 258W; 3.4 W/kg
06th July - 270W; 3.6 W/kg
04th Aug - 289W; 3.8 W/kg
31st Aug - 302W.; 4.0 W/kg
6 weeks left so will probably try one or two more ramp tests before Race Day - hoping progress really is linearâŚ
March 13th 2019 : 275w @ 86kg ( 3.19w/kg ) - Started TR
April 23rd 2019 : 291w @ 86kg ( 3.38w/kg ) - Finished SSB - Mid Volume 1
June 18th 2019 : 299w @ 84kg ( 3.55w/kg ) - Finished SSB - Mid Volume 2
August 20th 2019 : 304w @ 84kg ( 3.61w/kg ) - Finished General Build - Mid Volume (25% off sick)
October 1st 2019 : 268w @ 86kg ( 3.11w/kg ) - Broken Toe + Bike Crash
Demotivated period-- totally off bike⌠untilâŚ
January 27th 2020 : 217w @ 85kg ( 2.55w/kg )
February 13th 2020 : 235w @ 85kg ( 2.76w/kg )
February 17th 2020 : 230w @ 85kg ( 2.70w/kg )
March 10th 2020 : 245w @ 85kg ( 2.88w/kg ) (Felt motivation coming back)
April 21st 2020 : 264w @ 85kg ( 3.10w/kg )
May 19th 2020 : 284w @ 85kg ( 3.34w/kg )
June 17th 2020 : 284w @ 83kg ( 3.42w/kg )
July 9th 2020 : 288w @ 83kg ( 3.46w/kg )
September 15th 2020 : 295w @ 84kg ( 3.51w/kg )
Few consistency issues, felt I was drifting off course so started the plan builder afresh and begun again on sweet spot base. Trying to do more outside workouts when time/sunlight permits to keep my mind fresh.
Baseline: 189W - 3.15W/kg
After SSBLV1: 211W (+11.64%) - 3.52W/kg
After SSBLV2: 224W (+6.16%) - 3.73W/kg
Mid GBLV: 233W (+4.02%) - 3.88W/kg
After GBLV: 230W (-1.29%) - 3.83W/kg
âMidâ Specialty Climbing Road Race LV: 230W (0.00%) - 3.83W/kg
Reached the midpoint of Specialty Climbing Road Race. Iâm not racing, but thought Iâd go at least halfway to see what itâs like. In the end I decided to go back to SSBLV2 to maintain my fitness so a ramp test was in order. My FTP didnât change at all from when I tested prior to Specialty CRR LV (didnât expect it to change at all based on reading experiences from others). Consistency is key right?
| 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 |
| May: 2020 | 2 weeks of VO2 max block + 2 weeks of threshold | 305 | 4.51 |
| September: 2020 | Summer of threshold and Z2 | 312 | 4.60 |
Very nice results. What kind of volume have you been doing?
Thank you. Currently 500-650 TSS weekly, 6 rides a week. Upping that will be hard due time constraints.
Well after a summer solo riding no more than 90mins on the fast bike or pottering on the gravel bike I decided it was time to start training again.
When I finished last time I was 3.5w/kilo and FTP ~240w, today due to forgetting how to suffer and generally being fat I did 196w ramp test so thatâs 2.85w/kilo. At least I know I can get some power again and will start bodyweight a kb on my off days.
from 285 to 283 pretty happy considering 8 days off the bike completely ! ready for SSB I Mid volume
242 â 243 midway through short power build high volume⌠I think I did too much strength training during the first half of the block. Or maybe it was the two IPAâs I had last night.
I started cycling back in January of this year. Bought my first road bike in March and started with TrainerRoad around April. I am very pleased with this platform and everything it has to offer!
Here are my FTP improvements. My first FTP test resulted at 190. I started at about 86kg and Iâm currently down to 79kg. Been mostly doing low volume workouts ever since. Also for the period between 221 and 223 FTP, I took some time off structured training and barely made any improvements. That should tell you how important it really is!
Do you work for TrainerRoad? You sound a lot like their podcasts! Thanks!
