What is a respectable/good increase in FTP after 20 week training?

seancbegley

 Hello all,

  So I just finished my power test today (could not do the other day b/c of work..).  My norm power today for the 2x20 (including 2' rest) was 225. Not earth shattering, but when I did my first test, I was about 198.  Is a 10% increase like that considered good and ideally where I should have been over this time, or am I behind the typical EN athlete.  Unfortunately, I pretty much screwed up the power test half-way through this block so don't have that to compare with...

 My training has been split over the last 5 months to a lot of my riding on a Spin bike at work, so unfortunately, I was not doing many of my bike workouts using my powermeter unless it was on the weekend.  I've felt much stronger over the last few months and am looking forward to the next block of training, but I guess I'm curious about the numbers to hear some feedback from more experienced EN team members.

On a another note, I have probably not utilized my WKO as ideally as would have liked and not really had the time to invest in really learning how to use the powermeter as well as I could have. I know the EN Power Webinar is a worthy investment and plan on doing so, probably the way my schedule is going, after IMLP...   So much good information in here and not enough time to take it all in.

Thanks for any feedback/suggestions.

DocHoffart

Sean,

I think the average is about 10-15% gain in FTP. We all contribute to the data pool to make those numbers so of course some will be high, others low.

Hard to play devil's advocate but training without power on the Spin bike might have cost you some watts only because the numbers do not lie and it is hard to push hard enough without the data. That noted: 10% is nothing to sneeze at as you will be racing at a higher level now. Also, your FTP can still go up. My first year with EN I joined well after the OS and gained significant FTP watts just through the regular season training program.

In a nutshell, train with power at every workout and watch your level improve.

Vince

cwhyte

It largely depends on your experience. Someone in their first 3 years will likely see much larger increases over the same period of time than someone who has been doing this for 7+ years. I haven't seen a 10% increase in one season in over 3 years.

Thanks, Chris

Al Truscott

I'd say as long as you're improving, and you don't feel shattered or chronically sore, you're having a successful OS.

Chris G

10% is great considering that you did not do all the training with a PM. Take the time and learn about your PM and WKO plus BEFORE LP. There is plenty of time. At the risk of sounding a bit harsh this morning, the only reason not to is so that you can have a built in excuse if you execute poorly. You are going to be putting in a lot of time anyhow so you might as well use the tools that you have and the resources available to you.

seancbegley

Thank you all for your feedback, and is much appreciated. I do think and agree my results may have been much better if I was able to train on my own bike w/ my PM. I have a funny, double edged sword in that I am a fitness professional, personal trainer, managing a staff of 30 plus trainers so plenty of access to fitness equipment, etc.. unfortunately, some of my hours are crazy, and typically, M-th, I am out of house from 5am-7pm or later, so getting on my own bike is rare, so I ride the spin bike at work,, and use a combo of HR and RPE to simulate the bike workouts. I've still been following the workout plans, but yes, I know, not the same knowing the watts, etc...

I've been much better w/ my TM workouts following pace, etc.. That's been pretty easy to do...

I def. plan to learn more about the PM in the next week or so, and am fortunate that work should actually slow down now that as we are 6 months into our 'grand opening' of our site and things have more or less settled in...
Again appreciate everybody's advice and feedback, and if anybody has any questions or thoughts regarding specifics on weight training, (machines, bodyweight, core), I can def. help out... my background is in exercise science so I am very knowledgeable in the whole area and my strengths are in the strength training area background. I'd love to help anybody with their strength training questions or dispell any myths or concerns out there that is common place..

EN has been great so I can learn more about the endurance physiology background, not have to think sometimes and get motivated from somebody else and not have to motivate people , and lastly, learn new concepts that otherwise, have not been discussed in 'traditional' exercise physiology classes or other..

-Sean

Michele Cellai

Sean- since you can ride when you are at work, why not get a trainer and bring your bike in so you can train with the PM? Might look funny, but would be better for you.

Chris G

 how about one of those saris bikes with the built in PM?  I would love to have one of these:

 

http://www.saris.com/p-382-300-pro-indoor-cycle.aspx

 

 

seancbegley

Michele- Yes, that would be ideal, and if I could, I would, but commuting purposes and other logistics, prevent me to do so (I have to drive to a parking garage in NJ, and then either take a ferry or train into NYC... so taking bike and trainer is not logistically feesible...

Chris- Yes, that would be cool...I've recommended that we get a few indoor bikes w/ the PM like the Saris.. unfortunately not in the 'budget' for my company this year.

Thanks for your recommendations though, wish I could do either...

Coach Rich

Historical average is a 15% increase during the OS, especially for peeps like Chris W mentioned. I've also noticed, with my own training, that once you build your FTP you can get it back pretty quickly but it's tough to lift it past historical levels. Bottom line is that riding with a PM allows you to squeeze a little bit, and sometimes a lot, of work out of every and every workout. That additional work adds up over time, lots.

Michele Cellai

Sean- Or buy the trainer in the city and store it at work. Get an old bike to put on the trainer and only bring the PT wheel back and forth as needed.