Your FTP improvements


#567

Stuck at 239w since October, mix of burn out, holidays, and inability to mentally get into gear on a plan, then was on vaca for a week and blew out my back once i got back and was out another week. Pushed through the SSBLV1, never been so happy to change it up and get some FTP / VO2 max intervals going, and made sweet spot workouts a welcome change. Was doing Brasstown the other day and it felt WAY too easy, so I decided to do a ramp test afterwards. New FTP is 248w! Really great feeling to see improvement, no matter how small, added a lot of motivation to push through Agassiz and Darwin and dreading Mary Austin tomorrow, but I’ll fight through.


#568

Started TR late Nov after being frustrated that my own efforts had me plateaued at about 300, or 4W/kg. tested on 11/28 at 304 on Ramp. Started SSBLVI, + commuting + some other rides. In January, decided to skip the “other” and just do SSBMVII + commuting. Tested at 295. Manually kept FTP setting at 300, figuring I just had a bad day. Struggled at the end of the block. Took a week of recovery rides (petit etc), retested, now at 288! Race season starting (don’t have an A race, but would like to cat up to 3 this year, though I’m not sure I can race enough to do it even if I had the results)

Trying to decide now if I should repeat last few weeks of SSBMVII with lower FTP to consolidate base, or move on to a general or speciality build. Would really like to get FTP/kg solidly above 4.0, to the point that it’s my “everyday” FTP rather than my “peaking” FTP.

edit: tried Leconte again today with new lower FTP, still had to cut power drastically on the last interval.


#569

You’re new to TR and it appears you’re making some beginner mistakes with how to use their structured training and get the most out of yourself. I fear you’ll have a frustrating experience with TR (possibly your race season and/or goals) if you don’t get your training plan figured out. However, this (Your FTP Improvements) is not the thread to get into that discussion. Please post a new question in the forum and let the TR community help you out :+1:.


#570

First go at structured training.
SSBI, with 1 hour of Football (Soccer) a week, just too damn fun to miss.

  • Jan '19 - 205
  • Feb 19’ - 220
  • 3.13 w/kg

About 5 weeks of following SSBI, this week & the next life gets in the way so thought it would be good to test now and see any improvement.

Think I will just move onto SSBII now. Adding in extra workouts when time available.


#571

Ramp test today . . . here we go:

  • First half of 2018:
    265 FTP (was in a year long plateau)
  • August 2018:
    271 FTP (after my ‘A’ race and a self-coached training block)

----JOINED TRAINERROAD----

  • October 2018 - after Short Power Build:
    280 FTP
  • December 2018 - after SSB LV1
    285 FTP
  • January 2019 - after SSB LV2
    289 FTP

And today – after the first half of General Build LV1:

299 FTP and 3.77 W/Kg :metal:

That about ~30 Watts improvement in 6 months using TR low-volume plans. This thing works!

I have a vanity goal of 300 FTP … so from that perspective, today’s 299 was king of maddening. I mean, had I known, I would have figured out a way to hang in for another 4.5 seconds…

More importantly I have a functional goal of 4W/Kg – and if I make my target weight by summer (which is only 4-5 lbs away) I will hit 4 w/KG at FTP 312 – which suddenly seems doable.

And MOST importantly – I want to find a race someplace … somewhere … somehow that I can win. A CAT 5 crit or whatever…I feel like at 4 W/kg, I can maybe win a race. Finishing first would feel pretty cool.

I have Vo2 work at my shiny new FTP tomorrow :neutral_face: so the celebration will be short lived. But progress is gratifying.

Good luck!


#572

February: 298 – SSBHV2 TSS 665/wk av (-2.3%; 4.44 w/kg)

I’m thinking the last 12 weeks of doing only SS and Threshold work cut into my ability to produce VO2/anaerobic power at the end of the test.

Two options:

  1. Manually raise FTP by 6% (~av of previous increases);

  2. Do a Friel 30min test.


#573

I’m considering skipping any formal test on Tuesday and just manually adjust based on how I was doing at the end of ssb2, I think even the prospect of doing 105% for 20 is a huge ask for me at the moment lol maybe I’ll give Lamarck a try!


#574

Do this test and use your previous FTP as the test target: https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/

Shoot for at least 35-40 minutes. It’s a lot less painful than it seems on paper.


#575

Do the ramp test instead


#576

I think I’d be worse at that, honestly, my last ramp test I got 268 but completed ssb2 hv at 285, I’m just generally poor at these, so I’ll probably give it a try again but am always prepared to just adjust on the fly since I’m probably not going to be grossly overestimating myself


#577

Ha! I was just looking at that! :+1:

I had a few reddit chats with Kolie way back in the spring of '18…he has so much knowledge!! :exploding_head:

Probably Tuesday…or maybe next weekend…I’ll bust out a Baseline test.


#578

I did a TTE-esque FTP test today so there’s a bit of a revision:

February: 305 – SSBHV2 TSS 665/wk av ( +/-0% ; 4.57 w/kg)

Even though my FTP didn’t change, I think 3 other important metrics did:
i) muscular endurance – the test set new PRs for 12-33min power;
ii) w/kg – increased almost 5%; up almost 30% since starting TR 6 months ago;
iii) fractional utilization of VO2max – 3% increase from 83% to 86% (total guesstimate!).

:beer:


#579

I might use your TTE-esque FTP test! What made you think to do 104% then start to ramp versus a slow ramp after holding threshold?


#580

This is all I do anymore.


#581

This article explains the TTE testing: https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/


#582

Yes, but he created a slightly different version. That’s why I was asking what made him choose the percentage he did.


#583

It’s the same protocol as the baseline, just using his old FTP as the test target


#584

Oh, at 100% of target FTP, I see! So if he chose 104%, it is anticipated that that would be his new FTP, correct?


#585

Correct


#586

Yeah I don’t think there’s a way to alter FTP in the Workout Creator so you have to mess around with the percentages of.

I chose 310w as my target & came in at 305w. As the author of the protocol states, it’s important not to over estimate the target and a 3-8w increase over previous FTP is a good place to start. That said, don’t feel bound by that target; if you can really smash it out during the last 10-15min ramp then go for it.