What FTP gains can I expect?

CleeRider

Can anybody share their experiences of the various Zwift FTP builder plans?

About me:
43 year old, cycling for 5 years.
Usual routine from March to October is 3 rides a week of around 25miles - that I treat as a TT. i.e. never take it easy.
FTP is 190W (2.75W/kg).

Current weekly routine: 45mins Zwift every day at a constant 2.3W/kg to maintain fitness (taking it easy for a change!), with the odd hard day to test/ensure my FTP isn't dropping

I've never done structured training (intervals etc.) - I might try the 4 week FTP booster:
https://whatsonzwift.com/workouts/4wk-ftp-booster

If my starting point is fully fit with a 190W FTP, what sort of increase can I realistically expect?

napoleond

Impossible to say really. It depends on too many factors.

cgfw201

Think it varies person to person a fair bit, but generally if you follow any kind of structured plan which puts stress on your physical systems it will lead to performance gains. It's called training.

If I was to guess without knowing anything else about you than the above, I reckon you could go from 190 to 210 in that space of time.

fenix

As they say - impossible to say, but a proper training plan is better than thrashing around for three sessions flat out per week.

You will improve - so why not do it ?

stevie63

A mate of mine did the same program, at the start his FTP was 165 at the end it was over 210. It's also increased his endurance so worth giving a go.

daniel_b

Only TR experience here, but am a similar age to you, and managed to get from 197, to 215 in 4 weeks, and then onto 229 in another 4 weeks.

CleeRider

Some really encouraging figures posted. Just wondering if these were from a starting point of 'fully fit'?
Definitely going to give it a go though.

fenix

CleeRider wrote:

Current weekly routine: 45mins Zwift every day at a constant 2.3W/kg to maintain fitness (taking it easy for a change!), with the odd hard day to test/ensure my FTP isn't dropping

This doesn't sound much like taking it easy ? And every day ? Sounds more counter productive to me.

daniel_b

CleeRider wrote:

Some really encouraging figures posted. Just wondering if these were from a starting point of 'fully fit'?
Definitely going to give it a go though.

The figures I qouted there, were mid way, I was 140 when I started - the 197 figure was 3 months in, so bigger gains to start with. A cold when I was meant to do my last FTP, and a cold when I am meant to be doing my next FTP (NOW) have prevented me progressing as far as I would have liked.
My next target, which I am hoping to hit by christmas, is 250ish watts, and 4w\kg, or as close as I can get.

These have all been completed on the mid volume TR programs - which are generally 5 workouts per week, though I do them in 4 days, as I double up one day, which takes around 7 hours - that's week in and week out - except for when I was on holiday in the summer.

The easy gains near the beginning can lull you into a false sense of security I think - I have a target laid out until the end of next year, and have set up the coming months with bigger gains, and tailed it off towards the end of the year, which I think is likely to be the case, but I may well hit a ceiling long before then anyway. I'm 41 by the way.

Agree with Fenix - if you are riding every single day, that can't be good, your muscles need some recovery time - better to have a longer harder session and take some time off.

The TR mid volume courses have 4 harder rides, and then 1 easier ride - plus towards the end of the program, or rather before an FTP it winds down the TSS rating a LOT, as I gater this is meant to be the time your muscles can especially build, in time for the test.

Do let us know how you get on, I'm fascinated by these figures and what people can achieve.

stevie63

CleeRider wrote:

Some really encouraging figures posted. Just wondering if these were from a starting point of 'fully fit'?
Definitely going to give it a go though.

In the example of my Friend he had already been riding regularly leading up to the Zwift plan, however he had not followed a training plan before nor done an FTP test. This may have meant that his starting number was slightly on the low side but not by much.

CleeRider

Fenix wrote:

This doesn't sound much like taking it easy ? And every day ? Sounds more counter productive to me.

I should have mentioned. I took 6 weeks off the bike, my FTP dropped to around 164W, so I started this current routine of daily 45mins 'easy' rides (with 1 rest day per week) to regain fitness. I started almost 2 weeks ago and my FTP is now 178W by increasing the intensity very slightly every couple of days.

I plan to start a Zwift FTP plan once I'm back at 190W FTP.

ravey1981

If you are 70kg and fully fit as you say, then 190w seems a bit low....are you sure you're trainer/pm is calibrated properly?

MiddleRinger

NapoleonD wrote:

Impossible to say really. It depends on too many factors.

This, basically. But following a good training and recovery program should see some gains. Could be 5 watts could be 50 depending on how trained/untrained you are now, your genetics, how hard you're willing to push mentally and of course how hard you were pushing yourself on your last FTP test...

Four weeks isn't a lot of time in the scheme of things so don't expect miracles.

CleeRider

ravey1981 wrote:

If you are 70kg and fully fit as you say, then 190w seems a bit low....are you sure you're trainer/pm is calibrated properly?

I must just be weak.
Everything is calibrated correctly.

psittacosis

I'm very average and 190 watts is endurance for me. I don't think you are training hard enough OR maybe you are not pushing yourself in your 20 minute test

CleeRider

psittacosis wrote:

I'm very average and 190 watts is endurance for me. I don't think you are training hard enough OR maybe you are not pushing yourself in your 20 minute test

It’s all in the genes as they say. Some people are more suited to cycling than others, otherwise we’d all be on the tour

psittacosis

How do you get on riding with other cyclists? That might give you an idea. If you are only riding indoors to levels you have prescribed yourself you may be missing the target.

CleeRider

psittacosis wrote:

How do you get on riding with other cyclists? That might give you an idea. If you are only riding indoors to levels you have prescribed yourself you may be missing the target.

I compare absolutely fine with other cycling buddies.
Generally 18.5mph avg on a rolling (1,500ft) 30 mile loop with 2 others.
More like 17.5mph if riding solo on the same loop.