I have completed the 6 week FTP Build and an now in week 4 of Build Me Up plan. I performed my FTP test but unfortunately I did not see any improvements. I remain at 178 ftp.
A little about me. I ride a Cannondale Quick CX3 bike on a Wahoo Kickr Snap. I am 51 years old and weigh 225lbs. I generally ride 45-60 minutes 4-5 times a week. Like all of us my time on the bike is limited to family reasons, married, full time job, 3 kids. etc…
I ride in ERG mode on my workouts unless I cannot hold the required watts. If I cannot hold the watts I will switch off ERG mode for 30 seconds, try to maintain watts that way for 30 seconds, then switch ERG mode back on. I will continue to do this until the required watts drops back down to a level I can hold with ERG mode on. I do this because I am thinking at least 30 seconds of holding the watts is better than not holding at all.
I feel my FTP is pretty accurate because my last FTP test I gave it all I could, I “emptied the tank” and felt like I gave it my all. During my workouts as discussed sometimes I will really struggle to hold the required watts, so I think my FTP is accurate.
I try not to focus too much on my FTP as my purpose of cycling is for mental, physical and emotional health. I am not competing against anyone except myself. But… sometimes I get frustrated because I want to improve…I want to progress…I want to get better but I have not seen the results (higher FTP, greater speed, better climbing ability, longer endurance)
My questions are… can I expect to be stuck at my current level of cycling fitness because of my weight and age? Will the gains eventually come if I continue to perform training plans to the best of my ability? Should I increase my amount of time on the bike (longer rides, more days)? Should I rest more in between workouts? I feel like I am already working hard and don’t know if I can work harder, I wonder if I need to work smarter?
I understand there is a lot to this topic, I am looking for any sort of guidance or experience from my fellow Zwifters on how to improve.