I tested my FTP about 6 weeks ago when I started TrainerRoad. I thought I was a strong cyclist, but was unpleasantly surprised when my FTP was only 215!
I decided to do the intermediate base mid volume plan to build a base before trying to raise my FTP. Yesterday I did the exact same 20-minute test (w/ 30 minute ‘warmup’) and got 241 for my FTP! I knew I was making gains on the bike but wow that was a huge improvement.
I was originally only biking about 3 hours/week, then was cycling 10+ hours per week so maybe it makes sense that I’d make a big improvement like that.
Either way, the results gave me a ton of motivation. Next I plan on doing the “40k TT Mid-Volume” training plan, or possibly the high volume.
I’m 99% sure this thread will turn into the “…but you didn’t test for a full 60 minutes, doesn’t count” topic, but I’m just wondering if the above results sound reasonable.
FWIW, I’m a big guy. 199 lbs and muscular, so 215 FTP is low when considering my bodyweight.
Yes, 215 to 241 is reasonable going from 3 hours to 10 hours a week. Probably some of that gain is from learning to pace and suffer through the test better though.
Remember that any cycling you do is going to contribute to raising your aerobic power (aka, your FTP). Base, intervals, riding around smelling the flowers, it all makes you faster.
Nice job on the increased ftp. One thing I’ve also learned after using TR and doing some training with a power meter group is you get more used to suffering for the extended period of the test. So you’re probably seeing a combination of ftp improvement and your own testing improvement.
To prepare myself mentally for a 20 min test, I picture it like a 2x20 workout… only with one interval… and even more painful… with a result that likely carries an emotional impact.
I have gone from 4.5 hrs week to 3 hours and I have a 40 watt increase in FTP. So (at least in my case) some of the improvement was structured Trainer Road workouts designed to improve FTP, rather than just riding as hard as I could for as long as I could (outside).
And once you start measuring a performance indicator, it usually will improve.
I have a Kickr and use TrainerRoad. Great stuff for sure and sounds about right in terms of gain. Congrats. My FTP did not go up as much as yours but I can ride way longer at 85-95% FTP.
You mention the 60 minute FTP test comment. Here is my experience on why using a number over 20 minutes matters.
Can you do all of the 95-105% Trainer Road workouts with your FTP set at 241? How about any of the Sufferfest courses?
For me, the 20 minute test is ok for starters but I use their 2x20 with the 5 minute break in the middle instead to calculate FTP.
Why? In my experience I can generate about 30 extra watts on average in the 20 minute test versus the 5/20/5/20 (taking last 45 minutes) formula. For me the difference iin FTP is between 290 watts @ 20 minutes and 260 watts @ 45 minutes.
I mention this becuase I could not complete a number of the one hour 95-105% FTP workouts when using my 20 minute FTP number. The Sufferfest courses were way beyond reach. I’m talking ERG mode. In fact, I found I was breaking down too early in the workouts and spuddering or failing before they finished. I know I could go resistance mode and do the best I can to keep up but the ERG mode keeps me the most honest. With my second FTP number all of them are still challenging and test me for sure but the entire workout is doable.
Anyway, my $0.02. Congrats again. Solid gain for sure.
Nice job on the increased ftp. One thing I’ve also learned after using TR and doing some training with a power meter group is you get more used to suffering for the extended period of the test. So you’re probably seeing a combination of ftp improvement and your own testing improvement.
x2
I started on TR 12 weeks ago and have done Sweet Spot Base 1 and 2. I’ve had a considerable increase in my FTP, and part of that is getting comfortable being uncomfortable.
Same here - after the first test was finished I literally crawled from the paincave to the hallway, where my wife gave me the usual ‘idiot - why can’t you relax on Sunday morning like normal husbands?’ face!
I’m seeing a steady increase in FTP as well, and the ability to pace myself at a decent power should be hugely beneficial in races.
Good info guys - thanks
PanamaRed, which training plan is it that you’re doing?
In the off season I do the Intermediate Base I (Sweet Sort). This plan will improve FTP by improving your form and technique, a lot of on screen drills to get you to improve your pedal stroke, both sitting and standing. But it still is a lot of hard riding, no rest days.
In prep of the triathlon season I am doing the TT 40K low volume. Based upon my age, I would like to do more volume, but my body needs more rest than it did 30 years ago.
BTW for those reading, Trainer Road just about has a plan for anything. What I like best, is you can do what sounds like an easy plan (Intermediate Base I) but it is based upon your FTP and it will kick your butt just as hard as a more exciting plan (Super Expert Advanced Based VO2 max, endurance plan) will.
I find that Trainer Road workouts at FTP are doable, but Sufferfest rides are just that a true sufferfest, or a little harder. I can do the sufferfest videos at FTP, but I keep wishing that I had reduced the intensity before starting, and only an insane person would increase the intensity (FTP) on the sufferfest video.
Before Trainer Road, I had no idea how to train on a bike, now I do. I also use the Trainer Road plans and training philosophy for swimming and running. If they make me faster on a bike, why not swimming and running. I have had very good results with swimming (2:10/100m to 1:41/100m), but due to a hamstring injury I am not pushing the running.
Trainer Road teaches you how to use power for training, by using power for training.
Thanks for the info! I totally agree about TrainerRoad. With my computrainers I’ve used several types of software but TrainerRoad has been the best so far. I did my 30th workout on there this morning and really learn a lot about training by using it. This morning I did “Gros Morne” which was my first workout based off of my new FTP. VERY tough workout but I completed it.
Good info guys - thanks
PanamaRed, which training plan is it that you’re doing?
In the off season I do the Intermediate Base I (Sweet Sort). This plan will improve FTP by improving your form and technique, a lot of on screen drills to get you to improve your pedal stroke, both sitting and standing. But it still is a lot of hard riding, no rest days.
In prep of the triathlon season I am doing the TT 40K low volume. Based upon my age, I would like to do more volume, but my body needs more rest than it did 30 years ago.
BTW for those reading, Trainer Road just about has a plan for anything. What I like best, is you can do what sounds like an easy plan (Intermediate Base I) but it is based upon your FTP and it will kick your butt just as hard as a more exciting plan (Super Expert Advanced Based VO2 max, endurance plan) will.
I find that Trainer Road workouts at FTP are doable, but Sufferfest rides are just that a true sufferfest, or a little harder. I can do the sufferfest videos at FTP, but I keep wishing that I had reduced the intensity before starting, and only an insane person would increase the intensity (FTP) on the sufferfest video.
Before Trainer Road, I had no idea how to train on a bike, now I do. I also use the Trainer Road plans and training philosophy for swimming and running. If they make me faster on a bike, why not swimming and running. I have had very good results with swimming (2:10/100m to 1:41/100m), but due to a hamstring injury I am not pushing the running.
Trainer Road teaches you how to use power for training, by using power for training.
I tested my FTP about 6 weeks ago when I started TrainerRoad. I thought I was a strong cyclist, but was unpleasantly surprised when my FTP was only 215!
I decided to do the intermediate base mid volume plan to build a base before trying to raise my FTP. Yesterday I did the exact same 20-minute test (w/ 30 minute ‘warmup’) and got 241 for my FTP! I knew I was making gains on the bike but wow that was a huge improvement.
I was originally only biking about 3 hours/week, then was cycling 10+ hours per week so maybe it makes sense that I’d make a big improvement like that.
Either way, the results gave me a ton of motivation. Next I plan on doing the “40k TT Mid-Volume” training plan, or possibly the high volume.
I’m 99% sure this thread will turn into the “…but you didn’t test for a full 60 minutes, doesn’t count” topic, but I’m just wondering if the above results sound reasonable.
FWIW, I’m a big guy. 199 lbs and muscular, so 215 FTP is low when considering my bodyweight.
Way to go! That’s a lot of hard work right here :). Nice improvement.