Update from me — I had previously indicated in this thread that my FTP was around the 295 mark, however, this was on a Tacx Vortex which I realise now was over reporting on me.
So in the interest of accountability and self motivation I will start with a new set of updates with my revised power.
I upgraded myself to an Elite Suito after 8 weeks of very little riding and no structure over winter and ramp tested at 218 at 82kg - 2.6w/kg. A couple of weeks into SSB2 mid vol just bumped up to 230 and completed Donner with no trouble
A big goal of mine is 4w/kg and have promised myself a new Mtb when I reach it
Yesterday I had a hard fought 6 watt improvement from 214 to 220, bumping me from 3.7 to 3.8 w/kg
I’ve been on TR since May 2020 and being a pretty seasoned long distance cyclist, didn’t really see any improvement after starting HVSSB1 (and HVSPB was a bit interrupted by life). I switched over to MV on Plan Builder for a little more flexibility that would allow for some unstructured riding as well, and that gave me a full gamut of sessions including VO2 max (literally the first time I’d ever done anything like that!) and threshold sessions. It was a complete eye opener and I think definitely helped with my modest improvement. I now think that 4w/kg is achievable!
I have no group rides or events accessible so my social cycling life has completely shrunk so just wanted to share my experience with someone!
Just wanted to share my journey so far… Purchased my first road bike a Cannondale Synapse in early July, did a few short rides 6-10 miles fairly hilly and realized I was pretty slow and needed help to get better all around. Do to family duties I couldn’t go out and ride outdoors for a few weeks so came across TrainerRoad and ordered up an indoor trainer.
First ramp test on July 31st ended up with an FTP of 118.
Started SSBLV1 but did another ramp in week 2 with FTP 135.
Started doing a weekly group ride on Saturdays and continued to feel like I was slowly improving.
Start of Week 5 I manually increased FTP to 149 and felt pretty good.
Just did the week 7 ramp test and I am now at 180 FTP!
Also for context I am 6’ tall and was 204lbs on July 31st now down to 195, my goal is to loose at least another 10.
I love all things TrainerRoad, @Jonathan@Nate_Pearson@chad I am pretty sure I now have a full blown case of adult onset cycling addiction and so glad I have found this support group! Keep up the good work!
+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.
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.
I’m 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 tonight’s session coach Chad said to switch ERG of and treat tonight’s 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. I’m 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 you’ve 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 wasn’t linear, would go weeks and weeks with no change in weight and then you’d 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.
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.
I’ve 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 : 198–>201–>246–>252–>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.
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 linear…
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.
Reached the midpoint of Specialty Climbing Road Race. I’m not racing, but thought I’d go at least halfway to see what it’s like. In the end I decided to go back to SSBLV2 to maintain my fitness so a ramp test was in order. My FTP didn’t change at all from when I tested prior to Specialty CRR LV (didn’t expect it to change at all based on reading experiences from others). Consistency is key right?
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 that’s 2.85w/kilo. At least I know I can get some power again and will start bodyweight a kb on my off days.
?) Started April 15th so programme kind of fitted perfectly to race day Oct 25th.