The body doesn’t make huge jumps…unless it’s “helped” along (naughty! naughty!).
Your ~6% gain is right on the money. Well done!
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Another ramp test. Another incremental improvement. 217 → 221 for just under 2%. However given that I bas*****sed a week of SSB2 LV to take part in disaster day and spent week 5 doing endurance/tempo rides due to man flu this doesnt seem unreasonable.
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Part 2 of my FTP progress…
Started TR with a 271 FTP in late August.
Built up for my final race of the year with Short Power Build. Did a ramp test in late October after the race and hit an FTP of 280.
Began Sweet Spot Base LV1 which carried me through mid-December; ramp test at completion of this netted me an FTP of 285.
I feel encouraged by the modest gain after SSBLV1 because many folks here were actually reporting an FTP decrease after completing this plan, and I had a slight increase while also carrying in a mild chest cold, which nonetheless affected my training.
I’m now in the midst of SSBLV2. I kinda failed my first Vo2 workout (Huffaker…3 backpedals) at the new FTP, which is not that uncommon I think. Nailed my first threshold workout (Donner) the next day.
Short term (vanity) goal is FTP of 300. Long term goal is to race for the next few years at 4W/Kg – which would mean I need an FTP of 308 - 318 depending on weight. I want to stay with the A selection at my “A” race next year, and given that the selective hills have grades approaching 20% but only last 3-5 minutes, it feels like 4W/kg is the minimum cover charge to get in that club.
I’m 44 years old. The clock is ticking…
Onwards!
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Went up 10 watts after SS mid volume level 1. I did use a different bike this time (TT). I think I could have gone a bit longer on this ramp test, but the legs were burning. Didn’t even get close to max HR - hit 185 maybe. Anxious to see what happens after Level 2.
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Started TR after getting doored - four broken ribs and multiple scapular fractures. After a couple of months of carter/taku started using plans - SSB MV/Sustained Power Build/Climbing Road Race. The dips in the graph are sickness. This year I managed better consistency and strung all the plans together to break out of the 240/250 plateau.
Weight is almost a constant hovering around 147-153 for the past few years so now at 4.05/wkg.
Plan is to stay heathy 
and consistently string the plans together. Will be happy to settle into 4.05/4.1 for the early part of 2019 and then grow towards the end of summer to 300/4.35.
48yr old ex-runner
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50 yrs old and 4th year on TR
2015 - 240w
2016 - 283w
2017 - 303w
2018 - 326w in March, back down to 307w (which I suspect is where my norm will be in the off season moving fwd)
The program works!
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after SSB II mid volume from 246 to 261 ! very happy with this . +32 watts since starting with Tr
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I started with TR last year after breaking a wrist and elbow in a wreck, but didn’t stick with it as well as I hoped (did go from 193W → 256 over the winter and spring while recovering w/ SSB MV I&II)
This winter so far my progress has been pretty encouraging
Baseline- 242W
SSBI MV- 256W
SSBII MV- 275W
Currently in Sustained Power Build. Hope to be around 290 (4.04 W/kg) by the end
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Got back on the bike after four years off in August, late 30s and want to be fast again… Put in probably too many hours outside before the weather here in upstate NY started turning. Started TR in October even though I’ve always ridden by feel and never structured.
Oct 2018 - 270w started SSB MV2 (Mostly still just rode outside, skipped a lot of workouts)
Nov 2018 - 286w started General Build HV
Dec 2018 - 315w mid build phase
Down to 73kg with a couple to spare. Just got my first computer and power meter and curious how my TR fitness translates.
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December 31st Start of SSB low vol 2 ramp test 267, increase of 10% very happy with that as i did a 9 mile mountain hike 2 days ago and a 20 mile MTB ride yestersay so not fully fresh.
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Before TrainerRoad
ftp 225 (3.6wKg)
SSB HIGHVOL 1 ftp 251 (4.02 w/kg)
To be continued
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Another FTP Test today!
I actually woke up with a bit of a cold and small cough. After some diliberation during my pre-game 
I decided that an FTP test now would probably not yield the results I was after so I’d just do a short endurance workout and postpone a week. I even had Baxter loaded and ready to go but I felt strong, apart from the mild snot and mild cough I felt good so I just thought to myself “screw it, MTFU and see what happens, take it as an experiment. If I fail early then I know I’m too sick or whatever” Anyway…
Jan 2019 - After the rest of SSB1 - 70kg (damn you xmas) - 226W (+6%) - 3.23 W/kg 
Now starting SSB1 again as per my plan for A-race in August.
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Small jump from 235 to 240. My fisrt test (I still use the20 minute version) in about 6 months as my previous ones were set in 25 mile time trials. Quite happy with that. {Perhaps could have been a bit stronger but any improve is good and I start SSSB Pt 2 this week.
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Just did my second ramp test. A little background first. 64 yo, back riding only since last April Former master’s racer in NorCal, mid pack. Last race 2010 ( in which I was last. Only short commutes on the bike since then until last spring. Zwift FTP test last May pur my FTP at about 170 which was down considerably since race days. ( 230 or so). Did the Coeur d’Fondo in Sept after a summer of steady unstructured riding and got bad tendonitis in a knee. Easy riding only after 2 months off. Ramp test before starting Low Volume traditional base 1. FTP 155. Just did the ramp test before Low Volume Traditional Base 2. FTP 277 ? ! Ookaay. Will have to see how the workouts go.
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So 155 to 277 in about 6 weeks or so?! Looks like you still got that fight in you! Good for you!
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I may be wrong but something sounds amiss here. Either the first or second ramp test was likely erroneous. Maybe not but its highly exceptional!
I can relate to that. 3 weeks into SSH MID VOL 1 I felt as strong as an ox with an FTP of 280. As soon as the over and unders kicked in I was struggling massively and think/hope it might be down to not using a fan. I am into week 6 now and take a ramp test next week at start of Vol2. I also drank like a fish over Christmas and didn’t miss a session but often rode mashed or hungover ! I really hope my FTP is a lot lower come the test next week and that a fan will make a difference !
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That will definitely affect the quality of your workout. Get a fan for the love of God you masochist!
I started new season right before Christmas on Dec 21. I felt my workouts were too easy and I did another test today. Huge improvement!
Dec 21 - 181
Jan 3 - 182
With this kind of progress I will need about two and a half year to get to 250
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The SSB1 workouts shouldn’t feel hard. Keep at it and wait until the beginning of SSB2 to retest.