So, nearly one year into Zwift, (sort of) here's how its gone.
I started in April 2020 with a FTP test on a dumb trainer w/ speed sensor, so bear that in mind. that test gave me an FTP of 268 watts (I've just been using the ramp test) I then jumped into the FTP builder program, and a couple of weeks later retested at 279watts. It doesn't look like I retested after that before pausing my subscription for the summer and just riding outside or indoors with the head unit and Netflix (no Zwift). I think my FTP stayed pretty much the same, maybe a slight increase.
In late October I picked up a Quarq, my first power meter, which has been awesome. because there are 2 different power sources, I'm using an assumption that my FTP remained constant between my test in May (on Virtual Power) and my test in November (on real power). On Nov 1, 2020, I did the first FTP test at 242 watts, so applying some math, I'm estimating my actual starting FTP in April at 232 watts. In reality, it was probably even less than that.
After that, I did some random workouts, group rides, and races on Zwift up until the end of December (tested on Dec 1 at 251 watts and Dec 30 at 271 watts). At the end of December I was at 215lbs, my highest weight ever. I didn't weigh myself in April of last year that I recall, but I'd guess I was around 205ish. ugh. My wife and I started on a new meal planning app/system, and in mid Jan I started on the 4 week FTP booster plan in Zwift. (it's just set up as workouts in Zwift). completed that successfully, along with some additional Z1/z2 rides and a couple of races here and there, and retested on Feb 6th - a modest increase up to 277 watts but also lost about 10 lbs.
continuing on, i tried using xert but didn't care for it, so it was a few weeks of random workouts, TSS anywhere between 350 and 500 - and took a rest week almost completely off the bike 2 weeks ago.
As of now, I'm 1 week into a 5 week "Crit Crusher" program, and yesterday I retested at 289watts at 195lbs. (based on 75% of peak 1 min power in the ramp, for some reason Zwift put it at 292, but whatever...)
total progress:
April 15, 2020 - 232 watts, 205 lbs = 2.49 w/kg
Nov 1, 2020 - 242 watts 210 lbs (?) = 2.53
Mar 28, 2021 - 289 watts 195 lbs = 3.26
I'm pretty pleased with that. I'm not really expecting much of an FTP increase on the current plan, but my weight should continue to come down. First bike race is on the schedule for May 2nd, hopefully that will go ahead. It will be my first bike race since 2004... yikes! Glued up the tubulars last week and took them out for a test ride, all is good on the gear front.
Swimming Workout of the Day: Favourite Swim Sets: 2020 National Masters Champion - M50-54 - 50m Butterfly