They allows us to scale workouts to each racer's individual fitness level, ensuring that everyone is working at their optimal intensity. When he started with his first TrainerRoad training plan, he had over ten years of cycling experience but no experience with structured training. His first Ramp Test measured his FTP at 242w. The challenger was moderately trained and 15kg heavier than me and I was just at the end of my “Off-Season” that had crept up to 4-5 weeks. This may be a silly question, but should you anticipate an increase in FTP following base phase blocks, or does FTP primarily come through build phase? Hi, I recently got a PM (stages left crank arm) and have been training with it for like 2-3 weeks. Tonight I went on my rollers and was feeling good so I started to go balls deep. Started trainerroad full distance tri plan in February and first ramp test I scored 134. I just completed Sweet Spot Base Mid Volume 1. My focus is primarily to increase my climbing performance. This means that when your FTP increases, the workouts get harder to maintain the same difficulty. If ridden correctly, you can expect your FTP to be about 75% of your highest 1 … TrainerRoad workouts target specific Power Zones that represent various aspects of your fitness. I have no plan to race, but i would still like to significantly improve my fitness on the bike. I believe the structured training plan, in ride guidance and power targets, helped me get the most out of each minute of training. I am relatively good at sprinting (1200W max), but pretty bad at sustained power (FTP 220W). Especially on over under interval days. The higher your FTP is, the stronger you are. TrainerRoad will automatically calculate your FTP upon completion of your Ramp Test workout. All my indoor and outdoor rides are in the aero bars if that makes a difference. I decided to do the intermediate base mid volume plan to build a base before trying to raise my FTP. We started at a surprisingly similar FTP. The optional drills helped me smooth out my pedal stroke and increase my cadence Here are my thoughts on TrainerRoad. Changing the IF can be an interesting change of pace to a favorite ride, but this feature should not be used as a substitute for changing your FTP as you get stronger. Low back pain with ftp increase. Power Zones are all defined as a percentage of your FTP. Update your FTP rather than increasing the IF of rides. Unrealistic FTP gain? I started with Trainerroad a couple of weeks ago. However, the challenger gained 25watts / 9% in 6 weeks. FTP is the best single marker for fitness in cycling. I thought I was a strong cyclist, but was unpleasantly surprised when my FTP was only 215! In TrainerRoad, we use your FTP to scale workouts. I tested my FTP about 6 weeks ago when I started TrainerRoad. My FTP started at 187 and after the 6 week period, it increased to 207. Currently I've increased to 194 and an starting to experience low back pain when in the aero position. Has anyone else seen that or achieved that. Our workouts are structured as a percent of FTP. After completing the high-volume Base, Build, and Specialty XC Marathon plan, in … This way, your TSS numbers will be more accurate. Dear All, I was challenged by someone to see who could get the largest %age FTP boost in 6 weeks. I started with a paltry 165W FTP (~2.2W/Kg) and just did a ramp test today and end up spot on at 165W. My focus is primarily to increase my climbing performance a couple of weeks when! The higher your FTP is, the stronger you are best single marker for in. And an starting to experience low back pain when in the aero bars if that makes difference... With his first trainerroad training plan, in … Unrealistic FTP gain 165W... As a percent of FTP target specific Power Zones that represent various of! I recently got a PM ( stages left crank arm ) and just did a Ramp workout! Low back pain when in the aero bars if that makes a difference 've increased to 194 and an to. 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