Been following the zwift build me up plan now for the past 12 weeks. During this time I’ve only missed one workout and have maintained running and swimming as I’m training for a triathlon. Because the plan is solely a cycling plan there have been times when the overall workload has been quite challaging and recovery has been an issue.
I ve only ever done a bit of cycling in the past but after signing up for my first triathlon I knew I’d have to do some proper training. Thats why about 16 weeks ago I bought a wattbike and joined zwift. After a bit of playing about I started the the 12 week buikld me up plan with the intention of making some performance gains on the bike and identify weaknesses.
At the start of the plan I undertook a ramp test to determine training metrics and benchmark starting fitness.
The results of the start ramp test gave me a ftp of 220w at 74kg / 2.9wkg
So today was test time again but zwifts final workout is the 20min ftp test. Since I’d gained my origanal ftp using the ramp test I wanted to use the same method again to keep things equal. I’ve been obsessing about trainer road and have been waiting for the zwift plan to come to an end so that I can join.
I did the trainerroad ramp test this morning which resulted in a ftp of 248 at 73kg / 3.4wkg an increase of 13% over the 12 weeks.
Been new to cycling I was expecting a decent power gain so I’m happy with that depite wanting more (I’m greedy)
I still needed to do the the 20min zwift workout to finish the plan so after ignoring the advice given on a diffrent thread I decided to extent my morning ride. My reason for doing it was that even if its purpose was no longer to gain accurate numbers I would at least get a decent workout and spend a bit more time at or around threshold. Wasnt expecting much and didnt know if I was going to even try for the 20mins knowing it wasnt going to be a true reflection of where I’m currently at.
Anyway after a long walm up and some shorter pickups I started the 20min and decided to see how I felt just above old ftp. Every 5mins or so I increased the power by 5-10 watts before ending with more or less all out. I was tired at the end and close to my limits but felt ok considering I’d done the ramp test as part of the same ride. The result of the 20min test were alomost identical as the ramp giving me a ftp of 245w .
I’m happy with my improvments but the results from the 20min test surprise me as I thought i wouldnt be able to get to that number due to the fatigue gained from the ramp test. This then makes me question my ramp test. I can honestly say I did the ramp to the best of my abbilty. My legs totally shut down at 330w and my heart rate was the most I have ever seen it on the bike at 181bpm which is in fack my max running heart rate which i rarely hit.
Hoping to hear peoples opinions on these test results. What do the show? My strenghs and weaknesses? In running I’ve always been better at longer distances and do better at longer training sessions at a more moderate intensity. Do these results show this?
To recap - New to cycling - 12weeks training - Start ftp 220w / 2.9wkg - End ftp 248w/ 3.4wkg
Been new to cycling these numbers dont mean all that much other than a 13% increase in power over a given time. Id be interested to hear peoples thoughts on this increase and where I’m currently at.
I ve only ever done a bit of cycling in the past but after signing up for my first triathlon I knew I’d have to do some proper training. Thats why about 16 weeks ago I bought a wattbike and joined zwift. After a bit of playing about I started the the 12 week buikld me up plan with the intention of making some performance gains on the bike and identify weaknesses.
At the start of the plan I undertook a ramp test to determine training metrics and benchmark starting fitness.
The results of the start ramp test gave me a ftp of 220w at 74kg / 2.9wkg
So today was test time again but zwifts final workout is the 20min ftp test. Since I’d gained my origanal ftp using the ramp test I wanted to use the same method again to keep things equal. I’ve been obsessing about trainer road and have been waiting for the zwift plan to come to an end so that I can join.
I did the trainerroad ramp test this morning which resulted in a ftp of 248 at 73kg / 3.4wkg an increase of 13% over the 12 weeks.
Been new to cycling I was expecting a decent power gain so I’m happy with that depite wanting more (I’m greedy)
I still needed to do the the 20min zwift workout to finish the plan so after ignoring the advice given on a diffrent thread I decided to extent my morning ride. My reason for doing it was that even if its purpose was no longer to gain accurate numbers I would at least get a decent workout and spend a bit more time at or around threshold. Wasnt expecting much and didnt know if I was going to even try for the 20mins knowing it wasnt going to be a true reflection of where I’m currently at.
Anyway after a long walm up and some shorter pickups I started the 20min and decided to see how I felt just above old ftp. Every 5mins or so I increased the power by 5-10 watts before ending with more or less all out. I was tired at the end and close to my limits but felt ok considering I’d done the ramp test as part of the same ride. The result of the 20min test were alomost identical as the ramp giving me a ftp of 245w .
I’m happy with my improvments but the results from the 20min test surprise me as I thought i wouldnt be able to get to that number due to the fatigue gained from the ramp test. This then makes me question my ramp test. I can honestly say I did the ramp to the best of my abbilty. My legs totally shut down at 330w and my heart rate was the most I have ever seen it on the bike at 181bpm which is in fack my max running heart rate which i rarely hit.
Hoping to hear peoples opinions on these test results. What do the show? My strenghs and weaknesses? In running I’ve always been better at longer distances and do better at longer training sessions at a more moderate intensity. Do these results show this?
To recap - New to cycling - 12weeks training - Start ftp 220w / 2.9wkg - End ftp 248w/ 3.4wkg
Been new to cycling these numbers dont mean all that much other than a 13% increase in power over a given time. Id be interested to hear peoples thoughts on this increase and where I’m currently at.