Your FTP improvements


#628

Sep. 22 - 2018, FTP 290w

Couple of months off due to an operation.

Nov. 30 - 2018, FTP 231w
Dec, 10 - 2018, FTP 238w
Dec, 29 - 2018, FTP 245w
Jan, 22 - 2019, FTP 260w
Mar, 5 - 2019, FTP 280w

So, almost back where i left off. Its been a tough road, and i hope the progress have made me stronger, and the base are there to see futher gains.


#629

Got PM 7 weeks ago and moved to TT bike:

225W 3.32w/kg week 2 of Half distance mid volume base
240W 3.52w/kg start of HD MV Build
**accidentally shifted up 3 gears and had to push back up. Ugh. I’ll adjust as the workouts roll on.


#630

Doing my Ramp test tomorrow. Fingers crossed I am where I left off after being a little sick and getting a week back on the bike.


#631

@therianstrauss, You are, just make it to 19:30 on the ramp test :grinning:, easy day.


#632

Just finished my ramp test at the end of SSBMV2. Lost 30lbs and gained 32w during base. Pleased with my gains so far.

12/18/18 - FTP 238w @ 2.14 w/kg
01/30/19 - FTP 248w @ 2.38 w/kg
03/11/19 - FTP 270w @ 2.73 w/kg


#633

1/11/19 - FTP 204w @ 2.11 w/kg
2/13/19 - FTP 225w @ 2.38 w/kg
3/11/19 - FTP 240w @ 2.53 w/kg

I’ve lost about 5 pounds during this time. I’m hoping to lose another 10 pounds by summer, but not a primary goal.


#634

Thanks! I sadly am just a little bit slow still so will have a few more days at reduced ride % then will hit it hard come the weekend. Five weeks out from my first race of the season so mostly I need to make sure I am all healed up and don’t carry the illness into race season.


#635

In the middle of general build LV (with added baxter-2). Given It’s taken me 5 weeks to do the first four weeks of the plan and my general life fatigue™ levels this isnt terribly surprising right now.

image


#636

As a 29 year old who took up drinking as a hobby from university, this is a nice success story for me to aim for. I don’t have the high school athletics background, but I took up weights and running in my early 20s - if I can be anywhere near 4.4w/kg in 2 years I’ll be a very happy bunny!


#637

Thanks Man. Diet was the biggest part and is still the most difficult to control.

I think that it pays back 2 fold. You lose weight and increase your ability to train at the same time!

Also, don’t be fooled. I am off the deep end with this stuff. When I wake up I plan my entire day from food (how many calories, when, what type) to work (do I do yoga before or after the morning call?) vs the expected exercise for the day. It can be tiring at times, and is a drain on social life to those who don’t exercise everyday, but I enjoy the process and all the mini goals along the way.

I have a buddy who came from weights and running. He is just flew past 4.0! Good luck on your journey!


#638

After a really crummy year last year I buckled down, stuck to training plans and hired a nutritionist at the end of November with results I couldn’t have dreamed of having. Still seeing gains obviously not as high as what I did in the beginning but it has been pretty great to see the difference. I can’t wait to get out on the road and see what the difference is being down 26# and having a 33% higher FTP than I did at the end of last year.

October 10, 2018: SweetSpot Base Mid Volume I
Weight 187lbs/84.8kg
FTP 245
W/KG 2.89

December 18, 2018: SweetSpot Base Mid Volume II
Weight 176lbs/79.83kg
FTP 272
W/KG 3.41

January 22, 2019: Sustained Power Build Mid Volume
Weight 168lbs/76.2kg
FTP 315
W/KG 4.13

March 5, 2019: Rolling Road Race Mid Volume
Weight 161lbs/73kg
FTP 327
W/KG 4.48


#639

Oh, I like this. Imma steal the idea :slight_smile:

Nice gains too!


#640

The excel file? You are welcome to the file if you want it.


#641

Can you post it? That would be awesome to track!


#642

@marcxlanglois That’s freakin’ awesome! Congrats and great work


#643

Thanks!


#644

@marcxlanglois In addition to hard work seems like recovery is everything, sleep is sleep any big “takeaways” from the nutritionist?


#645

That was one of the first things she said is “hey you suck at sleeping” I started forcing myself at least 7 hours a night and in most cases a minimum of 8 and it has helped me so much. I used to sleep 4.5-6 hours a night and it just wasn’t cutting it.


#646

This link should work. I hope!


#647

Thank you! Yes, it worked.