Thanks! I am quite surprised by that but for me, it is a very nice gratification for my consistency with training (even if its only LV) and my body somehow nicely adapts - maybe a simple answer is that TR works
MV looks quite challenging so good luck with that! With this volume I am sure that it will work wonders I know that without a decent fitness base I could not handle it - currently, my max would by additional ride during the week. Last 5 weeks I have increased TSS by changing 2 rides during the week to 1:15h and the weekend ride for 1:45-2:00 and I could handle that so one additional aerobic ride or lower SS could be added.
Coming from 1-2 (or 0 sometimes) unstructured outdoor rides per week for the last 3 years, after a long break from cycling. But did a lot 25 years ago (now 40 years old)
Dec 7: 262 (bought a kickr core and started zwift trial)
Jan 2: started LV TR plan mtb marathon in May
Jan 16: 268 (mid ssb1 retest, workouts where getting easy)
Feb 10: 279š„³ (3.67w/kg) start of SSBLV1
Pretty much nailed SSBLV1, no missed or failed workouts with some outdoor mtb rides.
Really happy with the progress. Also in outdoor performance hit a pretty good pr on my local track, shaved of 28 seconds (on 23 minutes). Which was really hard to come close to again, before I started TR.
So something is up. I went are deep as I could go on my ramp test today on the Halcyon andā¦204. A measly +3W after SSBI and II. I kept my cadence up over 90 until the last minute but it really punishes you when the wheels speed drops. Guess they proof will come with a power meter.
Pretty stoked, since taking up Trainerroad in Nov-19 and implementing Plan Builder in late Dec-19, with the A-race goal of NZ AG Nats in April, FTP has lifted nicely from 347 to 361. Most pleasing is the latest result was achieved on dead legs and I finished with the nagging feeling thereās a bit more in the tank
Total TR convert, structure is king and Iām doing my best to get my club mates on to TR too.
Just gone to 253w midway through general build high volume. Gone from 240 at the beginning of SSB. Being 61kg and been at 240-248 for a couple of years so this feels a big breakthrough for me!
Whatās your setup? do you notice the difference in over/under threshold intervals?
Maybe youre measurement is so far off that that your are training not efficient (or hopefully itās only the test result).
If your setup is very unreliable, it might be better to train on RPE then faulty power.
Unless you are a very light rider, 200 should be more easy to increase with plan adherence
Thatās the crux of my problem. I am comparing progression and results between the two different trainers, the Vortex vs the Halcyon with no means to validate which one is closer to correct. My suspicion is the Halcyon in Erg mode because I havenāt made any progress (201 ā 204) after two rounds of SSB and I am way below (204 vs 263) where I was last year at the same point. I expect there to be some difference between the two trainers, but thatās a huge difference and to see a 1% increase in FTP seems unlikely.
Without the benefit of a power meter to check, it seems like the resistance on the Halcyon doesnāt decrease nearly as much the Vortex with increase wheel speed. I run 52-12 or 52-11 at 90āish cadence for a wheel speed of close to 50km/h. Resistance really increases sharply as the wheel speed drops so when you get to the steps around your current FTP and cadence starts to drop 3-4 it gets grindy real quick and becomes a bit of a death spiral as cadence drops.
Iāve sent a fairly lengthy description to 4iiii to see what they say. In the end it may just be the nature of the beast but the fact that I am not really showing any progression is confusing.
I had cramp on Saturdayās race that ruined my testing plans and now Iām off on holiday on next Saturday for 5 days.
But I did Lamark at 300W, I can average over 285W in an hour in crits with lots of horrid surges. I can do workouts as if my FTP is 300W. My Garmin just told me my FTP is 300Wā¦ it wasnāt a testā¦
Can I have my 300Wā¦ do I have to test? Do I? Can I just claim 300W? Please? (I know itās just a number but hey, to me at least itās rather special)
I started with a dedicated Trainerroad plan in August. So now Iām 6 months in and I couldnāt be happier. I always have been training and I did already do a couple of triathlons, but never with a dedicated training plan. Yesterday for the first time in my life I went over 4w/kg and that only in base-phase.
I started using Trainerroad back in November of 2019 starting with SSB 1 LV just to see how I liked it. I had been using Zwift for the past year but after listening to the Podcast addictively, I decided to give structured training a whirl. I did most of SSB 1 LV, however somewhat inconsistently due to travel for work and replacing a few rides with zwift races. After the holidays were over and plan builder was officially released, I started SSB1 LV over again with a much more dedicated approach which I just completed last week.
Oct 23, 2019 - (Zwift 20 min Test): 190W 3.17w/kg
Nov 2, 2019 - (TR Ramp SSB1 LV Start): 200W 3.33w/kg
Jan 4, 2020 - (TR Ramp after 75% sticking to SSB1 LV): 203w 3.38w/kg
Feb 11, 2020 - (After SSB1 LV): 211W 3.5w/kg
Stoked to see what happens as I keep progressing this spring! Trainerroad works people!
yes, set it to 300 and continue training, maybe plan a ramp test before a light workout so you can validate your number, if you complete all workouts, it might even be too low
Started TR in August doing mostly sweet spot type workouts, then transitioned into Sustained Power Build in December. Although not specifically FTP improvements as the thread suggests, I can happily report that I hugely exceeded my target power in the 10k Wattbike nationals!
Target was 350W, did 372W for 12:53, weight about 72kg.
With 7 years of training history I really didnāt expect this kind of progression on my training volume of about 10h/week. The last few years I have been on a polarized model that really saw me plateau. In hindsight, I guess I shouldnāt have bought too much into the hype.
So hats off to @chad and the TR crew for developing such well-thought-out plans!
Started TR 10/25/2019 after a six week break from the bike to go on a long backpacking trip.
Initial test 223W
After SSB1 LV 262W
After SSB2 LV 273W
SPB LV mid point 285W
After SPB LV 297W
I did the workouts every other day without regard to day of the week (3.5 rides/week) and it has been less than 4 months total. I didn;t miss any workouts and only had to reduce intensity once (by about 2%). Very happy with results so far. Iām going back to SSB next.
I lost about 5lbs over the past 3.5 months. Iām 57 years old and currently 197lb
Iāve just finished my first 4 week block based on the plan builer, starting with Base - General Build LV. (First time Iāve done structured training).
Pretty much followed the plan. Moved a few workouts around within the same week to suit my work schedule better. Completed one crit and one road race (42km handicap). I threw in one extra workout (San Joaquin) in replacement of a weather cancelled crit race.
First timer following a structured plan, and new to trainer road. This is 4th year cycling. Followed SSBLV with some added group rides, and a few solo mtb rides. Decided to make week 5 rest week as being new to following a plan required more than expected (rest, sleep, nutrition). Following the plan also made dry January more of a requirement as I do my rides early before my son wakes up.
Riding for 8 or 9 years but never structured. Coming back after 6 months off and first test was 225. After SSBLV1 253. Weight came down 5lbs or so as well so benefits on both ends.
While my fitness certainly increased I also think that pedaling efficiency and being able to test a little better had a lot to do with it.
Unfortunately I was back off for 2 weeks sick and now am going again in SSBLV2.
Started off with a ramp test showing 183W and now 13 months later the ramp test said 228W. I have stuck to the training plans about 2/3 of that time. First half year LV and then MV. 58 years old, 184cm, 81Kg. Some running and cycling about 1-2 times per week about five years but before that no training background at all.
I know that without a decent fitness base I could not handle it - currently, my max would by additional ride during the week. Last 5 weeks I have increased TSS by changing 2 rides during the week to 1:15h and the weekend ride for 1:45-2:00 and I could handle that so one additional aerobic ride or lower SS could be added.