This sounds reasonable to me. Do you eat your diner straight after the workout? If not, you could get some recovery meal/drink in after the workout.
Yes, after the workout i have my dinner.
So i will try to continue this way. I will eat 1500-1800 be4 my rides (breakfast and snack) and burn them during the workout. So it is easy to make deficit in that way (as said i burn the whole breakfast and snack cals).
Agreed 
Great post.
-I stopped eating for the day right after dinner (if you arenāt doing night rides/training sessions) to incorporate time-restricted eating. I was not eating for 10-12 hours 5:30pm-5:30am usually. I was in bed by 8pm most nights because of work. I brushed my teeth right after dinner and told myself I wasnāt going to brush twice a night and that helped not snacking late.
I should try to go this way, no snacking after dinner and earlier to bed. Double win, maybe weight loss and more sleep = better recovery.
Hi Azizunsalkaraman, iām new one TR and doing SSBHV I. My ftp is going down from 318 to 309 after first 3 weeks of SSB HV.
My meal ok. Always take some meal before during and after workout and always try to paid off the calories out from workout. Sleep is fine about 7-8hr a day. Canāt do more because of work.
Tbh SSB HV is tough but every workout is completely finished until I keep failing on the week 4.
Do you have any advice how to manage the plan? Maybe how to manage the recoveries?
Hey, Iāve been doing this too and it paid off beautifully. Stop eating at 6pm and sleep at 8pm and manage to shed about 4kg from 84kg to 80kg.
So, I have a question, since I started the SSB HV, I keep awaken at 1am or 2am with super hungry feeling. Once a ate something, I start to sleep again but I definitely canāt sleep before I fill my stomach.
So maybe you have any idea why this thing starts happening? And if thereās a way to solve this.
Iāve been trying to increase my protein level at night so I still feel full at midnight but it seems futile.
Hello,
At the first phase i could finish all the workouts and after a while i started to increase the volume about 5% on the sweetspot. I was trying to loose some weight also. I am not sure but maybe your first settled ftp was higher than it was?
To me, there might be some reasons for your situation;
1- your ftp may not be correct
2- your are underfueling (low carb ?)
3- not reco well (sleeping but u said its ok)
4- you may be tired mentally (you could finish the workouts but you fail in the mind?)
These are my predictions of course. For advice, try to increase your carb intake (decrease other macros for not put on weight), try to strech after each workout, high volume is tough so you are doing tough thing be realized that i try to remember you are doing thing that many people cant do (mentally be tough), sometimes skip the workouts on the friday (z2 ones) for reco more.
And for final, fourth and fifth weeks are harder. Just hold on 1 or 2 weeks later you will be on the rest week. Just a few workouts left.
Hope these will be useful for you. And sorry for any language mistakes in advance 
Thx for the reply
Quick question, if i was able to complete almost all of the workout (just 1 failed because of lack of sleep but tje next day juneau +4 is fine) can i assume my ftp is correct?
Tbh, i canāt get continuos 7 hours long sleep like always. I always ended up snacking midnight and then continue sleeping. Itās one of the problem i guess
Of course, one fail is not problem or two. It could be problem if you fail over n over again in order.
Btw i forgot the tell my strategy. It is too silly but it helps me 
i divide all intervals as a 2,5mins. Each 2,5 mins i drink water (or maltodextrin carb) and try to countdown 2,5 mins again (no matter what the duration of the interval is). For example 4x20 i divide each 20 mins blocks as a 2,5/2,5/2,5/2,5 ā¦ and grab my bottle each 2,5. I do not count down 20 mins (it is killing me 
but 2,5 it makes a lot easieeeeer).
As i said it is silly but it tricks my mind and feels easier
Gonna try that later. Thx
When Iām maintaining weight, not trying to lose, I do eat a casein protein snack before bed. Still get about 10 hours of restricted eating in (not 12), but that wasnāt the primary goal anymore for me.
I started with TR this summer after spending the last three years doing mainly group rides with the local club. My only structured training previously was with Sufferfest over the winters. I did that for several years but I felt it was time for a change in early 2020. 2020 was mainly solo rides with a handful of club races in June/July, my first time doing any racing. Iāve ridden the plans quite consistently, other than a few outdoor substitutions of group rides - some hard, some recovery) in the first and second training blocks.
My weight is consistently between 141-144 lbs (64-65 kg, will use 65 for calculations below) at 5ā 7".
Weight loss is not a goal, FTP increase is.
I seem to be stuck at about 3.1 w/kg.
initial TR ramp test 7-18-20 - 208w (3.20 w/kg)
completed Sweet Spot Base 1 low volume (6 weeks), then tested 8-25-20 - 205w (3.15 w/kg)
completed Sustained Power Build low volume (8 weeks), then tested 10-20-20 - 203w (3.12 w/kg)
completed Sweet Spot Base 2 low volume (6 weeks), then tested 12-1-20 - 209w (3.22 w/kg)
half way through Sustained Power Build low volume (8 weeks), then tested 12-29-20 - 203w (3.12 w/kg)
planned test 1-26-21 after completing Sustained Power Build low volume
planned test 3-9-21 after completing Sweet Spot Base 1 low volume
planned test 4-6-21 halfway through Century low volume
planned EVENT Hincapie Fondo Chattanooga after completing Century low volume plan
I always carry some life stress that is not going to really change. My sleep has improved with the pandemic (thanks to work-from-home and no 40-minute commute twice a day), and I think my workouts are fueled reasonably well. I generally get up and ride first thing in the morning, fueling the ride with about 80g carbs per hour from the start, and have a recovery shake straight after.
I may try to add some yoga and/or body weight strength training on the off days (still using Sufferfest for those, at least until my subscription runs out), but Iām also considering adding another day on the bike.
So, all in all, I havenāt really seen improvements yet but am hopeful that this winter might be different than the pastā¦
After having been stuck between 285-300w for the past 18 months or so, Iāve finally had a decent FTP rise. Iāve managed to move from 302 to 323, after 3 weeks of sustained power build MV and the 5 weeks of SSB1 MV. I attribute the rise to a switch from 2 years of LV plans and 1 long weekend ride to now doing MV long weekend ride. Feels great to have broken through a plateau. Very keen to see how far up MV will carry my FTP.
Yesterday I hit 352w after SSB2 LV, the autumn was really good to my training after being on a platue all last year. Was stuck at 320-330 since January and now Iāve been gaining 6 watts every 6-8 weeks, even if Iām not feeling great everyday itās an amazing feeling to know Iām getting stronger in the long run.
Maybe I was too focused on losing weight all spring instead of focusing on the long term goal? These last 6 months Iāve only focused on doing my workouts and refueling.
Even if Iām 10kg above my goal weight Iām happy that I can increase my threshold. Iām almost at my dream of 4watt/kg.
Looking forward to seeing how my spring season will become with this starting point.
dramatic fall for the last test, but this was the switch from ramp to 20 minute
I was realizing more and more that sweetspot was actually theshold and theshold was not sustainable very longā¦ so put my pride aside and took the 20 minute test, just 2 weeks after a ramp). and tested 293 instead of 301. So a 3% decrease.
But when I re-calculate all ramp results, the 2020 graph looks like this:
The positive sides on this story, threshold workouts feel sustainable, over unders feel doable and more imortant it feels productive again, which I havenāt really felt since the summer peak. ow, and while itās not very nice to see the 300 and 4w/kg marks disappearā¦ the last 2 weeks feel so much better that Iām pretty sure I hit that with the current or next training block.
moral of the story, the ramp test is not OK for everyone, if your first start, it might still work OK (it did for the first 6 months), but when you get closer to your limit for a certain amount of training (LV+ for me), it gets harder and more critical to train with a suitable number.
Got back into riding after a layoff for school/career change/relocation
just turned 50 and my eXcel sheet tells meā¦
5/14/2020 124w at 95Kg
12/27/2020 163w at 95Kg no real training just get back on the bike and rideā¦
starting to/planning to ride inside 4-5 hrs indoors a week then add back outdoors Saturdays for distance come April or so (2-3 hr long ride)
I began my first 6 weeks SSB Mid Volume I Nov 24th 2020 and I tested at 235w (3.23 w/kg).
Jan 6th 2021 I was ready to start my 2nd 6 weeks SSB Mid Volume II and I started with a ramp test. I was really impressed with the results. 247w (3.40 w/kg). which is a 5% increase.
Let see what the next 6 weeks will bring - SSB Mid Volume II looks fun 
Nov 2020: 235w (3.23 w/kg)
Jan 2021: 247w (3.40 w/kg)
Feb 2021: 257w (3.54 w/kg) SSBMV II
Btw all of my training has been done on Trainer Road with a couple of days that includes swimming. Also, all the rides on Trainer Road are done in a Group Workout (one other person) wouldnāt have done it any other way. Glad that we are able to workout together.
Iāve spent the last two years focusing on running. Working from home during COVID offered me a chance to get back into the saddle. My first FTP was at 170w. My doubts began to form after 3 weeks of SSB High Vol I as the workouts felt āeasyā. I stayed with my training after reading many encouraging posts - believe in the process. I am so glad I did. I got 180w in todayās ramp test! Phase II seems a lot more challenging with longer intervals at sweet spot, but I am stoked.
I ride 5 days on the trainer and 1 day outdoor. I also incorporated strength and core workouts twice a week. Canāt wait for the next build.
Hello everyone,
I have just finished ssb1 and ssb 2 high volume (now 5rh week is over) and today i did zwift race instead of last Sweetspot workout. In the race i did 12 mins 302 watt and 2 mins 100w and then hit 333watt for 20mins. My last ramp test result (end of ssbhv1) was 310watt ftp. And today i hit 333w for 20 mins so my new ftp 317w (i think its higher than that beacause i hit 12 mins 302watt before that 20mins). So my scheculed ftp test one week later and i will see where i am.
So i have a question a about my future plans. I will not race until 6th months of the year (because of covid) and i just want to improve my ftp and loose 4-5kgs more. I have just followed 12 weeks Sweetspot high volume plan. Which plan should i go with i dont know. I dont have planned race so should i do Sweetspot again? Or go to build? (General build maybe?) if i do ssb hv 1-2 again for 12 weeks can i imrpove my fitness again?
For info
Ssb1 hv 297w started ftp
310w end of ssb1
Ssbhv2 5th week zwift race 317 or a little bit higher ftp.
Todays race results
12 mins 302w
2.5 mins 152w
20mins 333w
Awesome 
Your FTP is your 95% of 20min after a rigorous warm up that depletes anaerobic energy and just leaves aerobic strength. So depending when the 20min max occured in the race 95% may not be valid. But its still an awesome effort and even if the 20mins max was set right out of the traps, without that rigorous warm up, circa 90% would approximate an FTP