As i said i did 12 mins 302watt before that 20 mins efforts. So does it count as a rigorous warm up? And also i am on the fifth week of ssb high volume 2 so i didnt do reco week yet before this race.
And for my question which one should i go; base again or buld if i dont have following race for following 5 or 6 months.
Agree with @HLaB. The previous 12â@302w did not deplete your anaerobic system since they were done at even lower power that the 20â power.
But the FTP should not be far from that number anyway. Good effort!
Last ramptest i got 218. I adjusted the ftp to 220. The following month i raised every over/under workout about 3%.
I felt very well with all the workouts i have done in this month.
Ramptest today 224 watt, my weight is stable.
So far I have done all my workouts first thing in morning. But at last week I had 1 day off work, so I decided to do later on day. I had Avalanche Spire +1 in my program (GBMV week 3). I hop on bike and start workout be ready for hard session. What a hell, is my Kickr broken, no resistance!? It felt so easy, I had to adjust 105% intesitety that O/U feels like it should. Weekend I also did my workouts (Junction-1 and Tallac+3) first time after breakfast and same thing, I had to adjust intesitety 104-105% to reach correct RPE and HR. Amazing feel. By the way the microburst part of Junction-1 was the hardest i have done this far. Terrible!
What I learn is that I decided not to do early morning workouts anymore as I perform much better quality later. And possible races and group rides in summer are also in afternoon/evening. Now I´m on my rest week. Next week at start of last part of GBMV I thought to bump up my FTP 4% and skip ramp test. I think I underperform in ramp test because of VO2max is my weakness. VO2max workouts feels absolute brutal and I´m always scaring if I fail, but with same ftp adjustment threshold and SS are totally doable.
I have also lost 2-3kg while gaining power, so I´m really happy now with my progress.
Ramp tested tonight after completing SSBLV1 with some extra rides thrown in. All of the sweet spot workouts felt great, struggled with threshold workouts but gave them my best shot. Rewarded with a bigger than expected FTP bump (+11w) and set a new max heart rate for myself. I feel like I went harder on this one than I ever have before, and at the end had a heavy iron taste in my mouth. After many months of fun outdoor riding (and a relatively stagnant FTP) Iâm super happy to get this bump.
October: 244
November: 260
December: 270
Today: 275
Pretty happy with my results thus far.
Its just so demoralizing FTP scores 
Really felt it was going to be more than that, training went really well, hardly missed any sessions (apart from swimming) Still Base is done and moving onto build whatever that is (TR newbie)
Late October 204W
Today 220W
(Plus a extra 2kg which iI am pretty sure is muscle due to using recovery drinks after workouts, its on you Amber its on you !! )
Another small bump 212 to 219. Just finished base. I shouldnât have looked at my phone during the test but I did. Just kept going and turned the phone around to see I had improved over my last test and sort of faded after that. I probably could have gone longer if I hadnât looked⌠smhâŚ
BUT I will say I was rewarded for being consistent. I wasnât consistent in my training June - Dec. (Work stress, dealing with this pandemic, etc.) And only saw a 5 watt increase over 6 months.
Iâve been Very consistent with my training and saw a 5 watt bump over the last 30 days. So that is encouragingâŚ
|April 2020 - 195
|June 2020 - 207
|Dec 2020 - 212
|Jan 2021 - 219
After six weeks of SSB my ftp stayed more or less the same at 239 (dec) to 236 yesterday.
That was my 2nd ramp test on rollers, earlier I did them on a kickr, which I sold.
The ramp test is considerably more difficult on rollers, staying balanced and trying not to fall off while cadencing and pulsating yourself to death is quite different to ramping on ERG.
At least I did not end the ramp test falling off as last time 
So somehow I guess I would do better on a stationary trainer with accurate power measuring, but ftp is only a number for me defining my workout levels. And since I am doing these workouts on the same rollers with the same âpower meterâ it is fine.
Been doing TR workouts for 3 months now; following the plan strictly, doing 600+ TSS a week at around 15 hours, havenât improved at all.
Maybe not by a metric but you should have improved fitness wise. I wouldnât be concerned about a metric not improving just you are consistent with your training and not overtraining. 
Your FTP might not improve but your repeatability definitely should.
Hey guys and girls,
i thought about sharing my progress, especially since iâve become a proud father in january 2020 and still made the biggest leaps so far.
I started with an FTP of 279W at 106kg
Rode for a year without any structure but with a powermeter and improved to 320W but the more significant change was, that my weight went down rapidly to around 82kg give or take
Last year when my son was born, i switched to structure, fist mid volume, but the quickly realized that this was too much for me. Swallowed the ego, went down to low volume and increased my resting periods. Gained a couple of kilos back (right now att about 90kg) but i feel better then ever. I also recorded an FTP of 419 in the beginning of this year 2021 so i am absolutely stocked by that.
Next goal would be to slowly increase volume so i can improve my ftp even further. Loosing weight is not on my radar atm but i would not mind loosing a few again to push up that w/kg 
Thatâs still a great w/kg, especially at low volume, and congrats on the insane FTP! Wouldnât want to race against you!
Were you a rower earlier?
Just done a ramp test and increased FTP from 207 - 213 
Watts per kg is now 3.54.
Now moving on to half distance triathlon build LV
I had scheduled ramp test yesterday for beginning of week 5 GBMW. I was all day thinking if I should skip it and just manually increase my FTP, because i was afraid to fail. I decided to do it and it went great. I gained 14W (FTP 334 â 348) and reach my peak HR. I gonna die in my next VO2max workoutâŚ
In numbers i have progressed so much in short term, but it is very hard to say if my cycling fitness is really impressed as can´t drive road bike outdoors before april. I just need train hard and smart (=TR) and wait for summer.
12/1/20 - 269W - start of SSB1 MV, first time doing structured training
1/9/21 - 286 W - then short power build MV
2/9/21 - 306W - then SSB2 MV
3/18/21 - 292W - (first time doing 20 minutes test)
all at around 70kg
Late spring 2021 - ~300W after a few months of unstructured riding
Started TR with a trial in April. Tore a hamstring in May! Restarted 2 x SSB1 in October and havenât missed/failed any workouts in the plan.
April 219
October 225
December 240
Today 250
Iâm 65 and new to structured training. New HR max today as well as new FTP. Who knew that was even possible! Now on to sustained power build MV.
I have just finished 12 weeks Sweetspot base high volume.
First ramp test= 297 watt ftp
End of ssb 1 hv = 310 watt ftp
Today end of ssb 2 hv= 320 watt ftp
So i have improved my ftp around 8% even though i am not new rider. Now i will start general build phase. So i wonder should i expect same imrpovement in this phase? Some says in the build you will see bigger ftp gains comparing with base. Is that true?
