I am keeping the score of my recent FTP improvements in the graph below. The green line shows the weekly % improvement in that period:
My FTP 10 years ago reached perhaps 280W, after a year of intense unstructured riding with Cat 5 races. My first ever FTP test after having just gotten my first road bike and power meter, was a 20 min average of 270W, for an FTP of about 250W.
So, May last year, I picked up the bike again, first just for a couple of 1-2 hour rides per week, enjoying the nice weather. My FTP was again relatively high for comming off the couch, I estimate about 240W given that I could average 215W in my first 1+ hr ride outsid including traffic lights and all. I managed to get a Wahoo Kickr Core, although they were sold out in most places and still are, but did not get to use it much until October.
Around October I signed up for Zwift. Very addictive and it is amazing how the other avatars in races/group rides can motivate you to go faster. I know about all the cheating/equipment misalignment that makes it that I might be being dropped by someone how is in worst shape than I am, but I don’t care. Then realized that the racing was just an all out effort for 1 hour every time. And because of the game dynamics it ends up being a 20 minute all out effort followed by a 40 minute all out effort with what energy is left. So I decided to start with the structured training in Zwift, the Build me Up program. All of this gave me a nice boost as FTP went from 245W to 261W
Then I discovered TR and made the switch. SSB1MV did not give me the big gains some talk about, but that was because my noob gains had already come during the Zwift weeks before. FTP went from 260W to 264W in the SSB1 period.
I have now completed SSB2MV and first test again showed a nice bump from 264W to 271W. Ready to start the build phase! Actually the result of the this last FTP test was 255W. But this is using my new indoor bike that has a power meter in the back, drive train losses and calibration make it that my Assioma pedals report a 6% higher value than the new bike. So in the graph I converted all to Assioma power.