Super beginner here… After seven weeks of SS Base 1 and 2, High Volume (6 days/week): 137 → 157. VO2 Max: 32 → 44. 60 yrs old. 1.88 W/kg → 2.22.
I was going to do an event in the middle of June, so my seven-week TR plan may have been accelerated. Question: Is it better to create the training plans to end at an event (one a year), or should I just add it as a single event as part of a much longer training plan?
I purchased a bike and trainer last September. I didn’t know anything about Trainer Road back then and a friend of mine recommenced I join Zwift to ease into it. I did have some “fitness” background from years of playing ice hockey so I didn’t start from a complete couch potato state.
I started with by self coaching after reading Training with Power and got decent progress until January but then hit a plateau. I had discovered the podcast which convinced me to enrolled into Trainer Road. I am now finishing SSB Mid Volume II next week. I don’t have any specific goals so I will be doing the traditional Base → Build → Specialty cycle until end of August to see where that brings me. My weight has slowly gone down since I started exercising more which is a nice added benefit.
27-Aug-2019: 220w → 2.9w/kg
24-Sept-2019: 240w → 3.2w/kg
11-Nov-2019: 260w → 3.5w/kg
5-Jan-2020: 280w → 3.8w/kg
31-March-2020: 280w → 3.85w/kg (Trainer Road start)
11-May-2020: 305w → 4.3w/kg
Next ramp test is on the 23rd and then I will start 8 weeks of Build. I find that the mid volume may be a bit much with outdoor riding so I will switch it to a low volume plan during the summer.
When I was really a couch potato, I was seeking some results like mine. I only see your posts guys starting with great numbers and couldn’t be sure if TR would also help people like me; new to structured training and nothing more than weekend riders.
Apr 1 : 135 W - 92 kg
Apr 30 : 185 W - 87 kg
Jun 10 : 213 W - 83 kg (could absolutely push more but when i see i am happy with the result i stopped pushing harder, currently i am on fat shredding phase and trying to be careful to not to overload myself)
For the new starters like myself: I am having the most confident times on my bike only after ~ 2 months of training around 6h/week. today i was pushing the pedals at 200 W with 140 HR and was feeling like a king 
It is such a shame that i didn’t start this much earlier.
In the 2018 season I got off the couch after a year without riding and reached ~4.3 W/kg by mid-May using the high volume plans. I also went from ~190lb to ~168lb in the same period.
My FTP progression:
The first FTP test was a poorly executed 20 minute test and the rest of them were ramp tests.
I’ve managed to increase FTP up from 363w in April to 376w. And with weight down to 78.5kg.
Roughly 4.8w/kg. Gradually closing in on my 2020 goal of 5w/kg. A few more watts and a few less biscuits.
Wow that is awesome!
Bit of an oddity here. Had hernia surgery at the beginning of February, and did no real structure for around 6 weeks. Started adding in some self-selected workouts early March riding at an FTP of 260w.
Followed a diet of SSB MV with some self selected workouts (I really like doing a progression of longer Sweet Spot intervals vs the shorter ones that TR prescribes) and a few outdoor rides.
Did a 2x 8-min FTP test on June 3rd which set me up with a 300w FTP. This is equivalent to around 3.7w/KG.
I just started a 9-week block of Polarized training this week. It’s built around 2 high-intensity days per week. One is a supra-threshold progression that ends with me doing 4x8 min, and the other is a vO2max progression featuring short-short style workouts (30/15’s). The other rides are all endurance-focused. About 8-10 hr per week.
Here’s hoping I see a nice bump. Would like to be at 4.25 w/kg by fall. I think it’s doable.
Today’s FTP test came in at 332w @ 4.8w/kg
I am so blown away by my progress this season.
From 290 in January and 317 watts just 35 days ago
All this fitness and no triathlons to do 
Eagleman should have been just 2 days away
I can’t agree more! The mental aspect is so draining. I have Palisades on the calendar tomorrow, and I’m already stressing. I know I can hop on the bike, but I don’t know if I can summon the mental focus to push through the pain again and again and again!
Update:
June 13, 2020 - 285W (3.85 W/kg)
Pumped about this, stuck to SSBLV2 almost perfectly with a few substitutions and additional endurance rides to get a 25W bump. Closing in on 4 W/kg, hoping to get there in the upcoming general build and get to 300W FTP. TR works 
Used Plan Builder at the end of February, have been doing mid-volume and adding a few hours of endurance each week.
Superpower mode mate 
Congrats 
JULY 2019 - 4.0w/kg (280w), estimated with 95% cp20 of 299w, 3 months after starting to ride seriously (but unstructured).
SEP 2019 - 4.2w/kg (295w), estimated with 95% cp20 of 315w, end of season
NOV 2019 - 3.4w/kg (245w), test done by coach - begin of disappointing structured training
DEC 2019 - 3.8w/kg (275w), test done on zwift - begin of serious structured training
MAR 2020 - 4.3w/kg (282w), result of LT lab test, CP60 of 309w, CP20 of 330w
MAY 2020 - 4.3w/kg (305w), estimated with 90% CP20 of 340w
JUNE 2020 - 4.5w/kg (311w), estimated with 90% CP20 of 346w and confirmed by LT lab test.
349h of training in 2020, mostly climbing threshold efforts.
Hit my main objective this year: going 5.0w/k for 20min.
I’d like to bring that up to 5.5w/k to at least hang with the first group in races.
Nice Gains! Can I ask, what was wrong with the coach?
Jun 15, 2020: 295 (3.93 w/kg)
May 19, 2020: 290
Mar 23, 2020: 288
Feb 10, 2020: 279
Jan 16, 2020: 268
Jan 3, 2020: 262
still happy with the progress, seemed to stagnate a bit when I tested 288 in march and april, but back on track to the 4 w/kg (300 for 75kg) with the last ramp. Back to SSB and wondering how the gains will be the 2nd time (already had the quick gains I guess).
Also quite noticeable that the vo2max efforts are getting relatively easier (lower hr for the same workout now vs start of TR 6 months back). Garmin also calculates a higher vo2max (53 vs 60 now)
I switched to another one (which I knew was good) in January because I literally had no feedback from the previous one, he wasn’t even looking at my data and was just sending me a very sub par plan.
I noticed it is quite common for coaches not to take amateurs seriously…
The one which I currently work loads me with averages between 900-1200tss a week and I’m very satisfied with the progress. Usually complete long rides of 4-6h at 230-250w NP
Wow! When was the last test? I thought watts were hard to come by at that level, 15 seems a big jump
