I get your pov if you are riding a bike instead of being on the treadmill or crosstrainer. Don’t get how you motivate yourself to it though. I rode indoors all winter last/this year and it made me almost hate my bikes.
I wish I could tell you how do I motivate myself. I’ve been asking this question myself and I have no idea what drives me. I know I want to be faster. I know that structure training is the way. I have one source of power and it’s my trainer. Therefore since March last year I do most of my bike workouts indoors. I do run outside though, but it’s usually the same park 2km from my place so not a lot of new sights either.
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3 > 4.5w/kg in 7 months!! 
The next gains are the hardest won 
I’ve got a week and a half left of my current progression - I’m just hoping for any gains to be honest!! Will share how I get on.
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I do not expect any extravaganza in the next blocks 
I probably need to work more on my over FTP efforts now.
When I started my goal was to reach 4 W/kg. Everything from that up is “ok, I accept but have no idea what is going on” And for peace of my mind I always double check my ride with PM so my trainer is not off
With your FTP I would TTing the s**t every race ;D I hope that your progression give you even more power.
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No real sport activitiy since being 16 years old (now 35 years old), sedimentary lifestyle, fast metabolism so low weight for whole my life. So to be honest - couch potatoe. Only significant activity in the last 21 years - I have tried running when I was 24 (I went for a run 6 times) but then I realized how I hate running;) I was always naturally quite fit but never have any results in endurance or physical sports.
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Nothing structured on the bike, but I had started riding seriously about a year prior (with a few months off immediately prior to do a big run build). Prior to that about a decade of reasonably high-level (for the US) rugby training, so lots of running and powerlifting. I also frequently commuted by bike. So I do think I was well-positioned to make large gains pretty quickly.
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7w bump! finished a custom 4 week block periodization experiment. 299w ftp, almost 300w 
just hit 4.4w/kg.
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215w at 71kgs (3.02wkg) when I started in October 2019
274w at 66.1kgs (4.15 wkg)
Happy with that
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I realize that I myself am “gifted” in endurance sports a little and after few months of training I can surpass the average, but man, that is quite a story
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That is why I am starting to have an impostor syndrome:) When training session is a little bit harder than usual - I suspect that every other results was a massive error, I double check my every ride running trainer and PM in parallel to find discrepancy etc… I do not know what is going on, because I came here to achieve 250W in two or three seasons…
| Date | W/kg | Watts | KG | Note |
|---|---|---|---|---|
| 4/12/20 | 2.86 | 195 | 68 | This was done via Zwifts ramp test |
| 4/25/20 | 3.14 | 209 | 66.45 | After random workouts/group rides on Zwift |
| 5/30/20 | 3.42 | 223 | 65.1 | End of SSBLV1 |
Just did my second TR Ramp Test today! Seeing some of these other numbers, I was hoping for a smidge higher improvement, but I suppose I’ll have to take it 
~6.7% improvement
A few notes for those interested:
- I had never done any structured training before SSBLV1 - just hammering on cafe rides on the weekend and hard efforts in the mornings before work (maybe 2x/week?)
- I did some social Zwift rides & races in addition to the TR plan
- It gets cold here so I basically only ride from late-March → early November every year. I didn’t get a trainer until COVID lockdown.
- This probably explains the jump from 195 → 209 in 2 weeks - simply regaining some previous fitness
- I’ve never done a proper FTP test, but looking at my Strava and using 0.95 x best 20 min power, here are some other data points:
- Aug 2017: 236w (3.57w/kg)
- Aug 2018: 212w (3.05w/kg)
- Mid-30s, male
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Haven’t updated here in a while. +8 today in the middle of short power build. That is 312 for me. Started at 192 13 months ago.
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Used Zwift’s FTP 4 week booster as a monthly challenge (last month was 100 burpees for 30 days, which was completed successfully)
01/05/2020 - 76.6kg 253w 3.3w/kg
31/05/2020 - 72kg 273w 3.79w/kg
30/06/2020 - ??
Some of it would have been regaining fitness, but 273w is the highest I’ve recorded so far, so pretty pleased.
Supplemented the daily turbo sessions with occasional 100 burpee sessions, upper body work (to not overload the legs) and intermittent fasting, with most of the workouts happening fasted in the early mornings.
For the next month, expecting less gains, but hope to go into July at 68kg and 280w+!
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Did my first TR plan [Sweet Spot Base - Mid Volume I], so far very happy about the gains.
I’m 67KG/37YO, i skipped few of the easier workouts and did outside rides, but tried to hit similar zones
280/4.2W/kg - Monday, Jun 1, 2020
265 - Wednesday, Apr 15, 2020
Next i’m in for Sustained Power Build - Mid Volume
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Update from above. Finished the second half of SSB (plus and extra 60 min endurance ride). Went from 343 (4.4 w/kg) to 353 (4.5 w/kg).
Happy I continue to keep heading up, but I need to find a way to stop binging sweets so I can drop 5-8 lbs.
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Yay me!
Just finished a ramp test. after SSB2MV, plus extra endurance riding, headed into short powr. Got 284, up from 269. That’s a personal high for me, with a whole summer and short power build left to hopefully increase it for cross season. Not monster power like some of the guys here…but I’m pretty stoked about maybe being strong enough to contend for a podium in the cat4 races.
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Good luck @anon67840561 An extra 20w and better start position can make all the difference. However, there’s always a young whipper-snapper or 2 taking the podium making it a challenge to get up there. Early rumor is we might not have a full ccc this year. Some races may happen, but the cup is questionable. Looks like wisconsin is all-in though.
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What is the wisconsin series? I dont think I’d travel for a whole series…but am definitely racing SOMETHING this year one way or another lol…
Haha thanks was just about to post I’d found it already. Good to know. I was slightly terrified there would be ZERO racing this year…
Hopefully I’ll see you out there.
Also regarding podiums and young whipper snappers…I’m actually fine not even getting a podium. I just want to be in the mix at the front of the race. I’m confident I will be this year. I hung around top 20 consistently last year, and I’m much stronger already.