Just finished my whole plan and TBH pretty disappointed with the increase in FTP
started 12 weeks ago @ 213w and just finished the FTP test at the end and it was only 224w
☹️
I have lost 3/4 of a stone as well so not all a big disappointment.
Must admit from the first few mins in it just seems hardwork, long days at work and lack of sleep may have added to a bit dollop of CBA TBH.
Never mind, its time to get the miles in outside. ☀️
That's still a 5% increase, with the weight loss your w/kg will have gone up more - also did you do a ramp test before, or an FTP test? Ramp tests overestimate a bit normally.
I'm hoping for 10% which would see me go from 246w to 270w, but that's a big ask and I'm not sure if I'll get there. I've lost around 4-5kg in the process but haven't been on a calorie deficit for a couple of weeks and won't be until the plan is over, need that food right now!
Did potpourri tonight, felt nice and really quite easy! 😲🤣
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lso did you do a ramp test before, or an FTP test?
Just the FTP test. It is 5%, but I have seen 10% a couple of years ago. and I did stick to the plan religiously
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Exemplar done tonight, that is a sneakily tough one! A good tough though, not a 'I'm about to throw up' tough, like circus... 😁
Exigent tonight, nothing in there massively hard, but just 1hr 30m of solid effort meaning the legs are now very dead!
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1.5hrs at 195w average (80% of FTP) and HR only averaging 138 with a peak of 158, I'm happy with that.
2hr (1hr 44m moving time) local XC ride instead of Serrated today, it's bloody lovely out there, seems a shame to be suffering indoors.
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Completed a local hellish climb for the first time ever today! It's short, 0.75km long, 'only' 77m ascent, but parts of it are 23% grade, and it's all loose flinty fist sized loose stones, so you're trying to keep the front down whilst also keeping grip and picking your line. Didn't make it up with no dabs due to losing grip, but every single other attempt I've made I've resorted to pushing and/or ran out of legs/lungs half way up.
Felt really strong otherwise, zwift is doing it's job!
Good stuff! I think getting out while you can IS the right approach!
And glad the training is paying off!
I had a LURVELY xc ride on my gravel bike on Friday.. got power meter pedals on that at my power:hr seemed 'happy', which is good!
Gonna get back on the plan next week....have been at the OH's without the turbo since Wed!
DrP
Yeah tbh I think the outside ride I did was probably quite similar to a zwift 1.5hr training session - similar calories, a nice mellow climb to warm up then 3x more serious climbs.
And of course it's nice to see the training resulting in real life improvements, could have done another hour with ease.
I've got 2 BBQs in the next 2 days so won't be able to get out, the end is in sight with next weeks sessions!
I'm also riding outside now the weather has improved. Managed a couple of commutes to the office this week (approx 45 mins each way), and will get a ride in tomorrow and Monday.
Probably try 1-2 of the Zwift sessions next week, but it's just too nice outside to not take advantage 🙂
Did Hang Ten this morning, hoping to do another one of the easier ones this evening then it's a IRL ride tomorrow. If I can get a few tougher ones done next week then I should be able to taper a bit ready for the final FTP, hopefully we can do it as a group workout?
That's a good idea! Group ftp workout...
Let's look at the programme and dates, and come up with a time!
DrP
Anyone doing a group ride tonight?
I can do about 1830 if so - one of the 1 hour plans?
Did Ruckus last night, very glad for my new Vacmaster fan! Up for one of the other 1h ones tonight, can do 1830.
Is the FTP test next week supposed to come after the 3 gentler workouts or before? I thought it would be last but I've read the order that the Zwift app has them in is meant to be the order.
I'm up for a 6:30 session tonight 👍
As for the order of week 12, from the creator himself:
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So yep, FTP test last, the day after Alpha.
I'll probably give pedalling drills a miss, and might have to use Monday to complete the other 2hr ride from this week if I don't manage it - I'm going away Friday middayish to Wales so I'll really need to get Alpha/FTP test done Wednesday/Thursday evening at the latest.
I can create one, we'll see if DrP pops in as he already has everyone following him, if not I'll create one 👍
'Thew' looks like good fun 🤣😲
I'm well rested, 2 days of BBQs so should probably do one of the harder 1hr sessions.
I can create one of you want... but I won't be there! Away with the kids!
Any preference on route?
DrP
Thew on Downtown Titans sounds good, new route so may as well get the badge for it!
Thanks both!!
Thew it is then! See you in a bit
Phew! Good work guys, that one was pretty tough, it's gonna be a hard week!
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If anyone wants to do more 6:30pm sessions then I'm up for that, means I get them done early rather than being lazy on the sofa and then starting them around 8pm... 😁
Great work guys, that looks a tough one!
Did a massive ride on Monday that nearly killed me so haven't done anything tonight. Work looks busy for the rest of the week too so hopefully I'll be able to fit a session in at least once, going away to Revolution Bike Park this weekend too so that will test the explosive power. Will definitely get one in on Sunday though, probably do a long and tough one to make up for the rest of the week.
I'm gonna give thew a go tomorrow am....
Got another half marathon on Sunday. So AGAIN, mixing up zwift and running!
Let me think about what days an 1830 works..maybe Thurs....
DrP
Good ride tonight!
I’m up for another 1830 on Thursday. Another hour ride?
Actually I can’t do Thursday sorry
Don't think I can do Thursday either, think I'm going to get one of the 2hr workouts done tonight, probably Aspire, as I'll have a rest day Thursday.
Jeesh...
Thew was VERY tough after a BH weekend of debauchery and booze!!!!
REALLY felt it in the legs..not sure if it's cos I'm going backwards, or that jumping straight out of bed and into it was just too much!
Managed the first 2 at 100%, then dropped to 93% for the next 2, then about 85% for teh last 2!
Felt light headed and sick!!!
EEK!
DrP
Aspire.
Oh my god, that's ******* disgusting.
3x 20min sets average 100% FTP.
Then, just as your legs have been finished off, a set of 1min OUs at 115% FTP. That last set was a case of ’head down, gurn, don't look at the clock... SURVIVE...rest for 1 min...AND REPEAT ANOTHER 6 TIMES!' 🥵🤢
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1350kcal, >= 80% of FTP average for 2 sodding hours. 44 hours recovery required according to Garmin. 🤣
I tell you what, I’m really finding that missing a few of last week is VERY noticeable now… the programme really builds on the previous work, and if you haven’t done the work…well….!
I’m glad you can revisit old workouts, and there’s a few extra weeks to finish the plan..
TBH, given that I’m training for the half marathon on Sunday so adding in some runs, and then my legs will be knackered after that, I’m likely to use the 2 extra weeks, and extend the plan to do the FTP test in a few weeks!
DrP
Yeah the training load this week isn't doable mixed with other training, realistically - after today's rest day, I'll do the 1hr workouts Fri/Sat, 2hr (Tenacity) Sun, rest on Mon, Renewal Tues, Alpha Weds, FTP test Thurs.
Couldn't imagine trying to fit a half marathon in somewhere! 😆
Yeah, wouldn't fancy running on top of this!
I'm struggling to find the time for both 2h ones this week, and I quite fancy riding a real bike outside for a change tonight. I've got four shorter workouts I skipped in previous weeks, think I'll do some of those, do the long ones next week and FTP test the week after.
I'm gonna do breakfast returns tonight, if anyone else wants to make it a group ride let me know 👍
Ooh, go on then. 1830 again?
I'm planning on fitting in 2 long rides over the weekend - just don't know when yet so I won't be able to join any group rides
Whats the plan next week? I'm only available Monday - Wednesday so am planning on doing the FTP on Wednesday. Anyone else up for that or is everyone doing all 4 days?
Ooh, go on then. 1830 again?
Yep, normal 6:30pm - anyone else? I'll set it up in a bit.
Whats the plan next week? I’m only available Monday – Wednesday so am planning on doing the FTP on Wednesday. Anyone else up for that or is everyone doing all 4 days?
I think there might only be a couple of us in for the FTP test next week, I could do Wednesday - I reckon I'll need a rest day Monday after this week.
Invite sent Simon 👍
Cheers Simon, good session - breakfast returns is tough but manageable!
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Just a thought if you are going to do the FTP test next week then the remainder of the workouts, if (when! 😉) you see a massive 15-25% bump in your FTP on the test, when you come to do this weeks workouts after the FTP test, they'll be at your new FTP. Which will make them SUPER hard as they're meant to be done at the end of the plan when you've got an increased FTP but it hasn't been updated in zwift 😁
I’d not thought of that! I’ve done the last few at 110% so I guess I could back right off if they’re too hard at the new FTP.
Good ride tonight, cheers. Much easier to keep going when you know someone else is suffering too!
Yeah you can always drop down to 90%, or alternatively make a note of your new FTP after the test, then manually adjust it to your old one, then back up again after you've finished the plan.
Unless, or course, you like pain! 🤣
If you're doing some of these last ones at 110% then I think you'll be seeing a pretty sizable jump in FTP - there's no chance I would have completed tonight at 110%, and as for Aspire - I would have expired long before completing that at 110%!
2 more hard rides for me, then that's the hard work over! Woo!
Going back to my original estimate on this thread:
I’m conservatively estimating my FTP at the end of my current dirt destroyer plan to be around 240w, so if I can get into the upper 3/3rds in the 200’s (265+) after this I will be very happy.
That's exactly what I'm aiming for, 270w - it's only 26w more than my FTP test 12 weeks ago, it can't be that hard, right? Right...? 😵💫
@DrP I think you said you were aiming for 5w/kg 😁
Yeah... erm... that was a tad optimistic!
I reckon my last ftp gain (from 277 to 312) after first doing the programs was approaching my peak possible FTP...
I've felt my fitness and exercise capacity improve, but my little legs just don't have the power for big watt bombs!
Will do the ftp test the week after next, whilst recovering from the half I'm running 2m, and fitting more workouts in next week!
DrP
Ruckus done, fairly standard - the sort of workout where you find yourself thinking of other things whilst plodding along with the intervals 😁 Not easy by any means but just didn't require a huge amount of concentration.
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1 more 2hr ride and I'm done*! Woohoo!
*Excluding probably the hardest workout and 20 mins of the 12 weeks, the FTP test...
Good luck with your half marathon tomorrow @DrP 🤟🏃
Cheers @ta11pau1
And well done on your commitment and update here! I feel ashamed as this ruddy jog has distracted me from the riding!
Oh well ... from the start I said we shouldn't beat ourselves up if we can't stick rigidly to the programme!
Race starts in 1hr 15... bot even dressed yet!
DrP
I did Ruckus yesterday. Nice little spin.
Did Tenacity today. Found the last two sets really hard!
Tenacity also done, which as it's my last 'proper' workout of the plan, I thought I'd make it a bit special and do the Alp du Zwift route. At first, given my only time on the Alp was back in December, which was a 1hr 54m, I was worried about completing it with the lead in, within the 2hr session.
I was at the top with half an hour to spare! 😁
1hr 17m PB on the Alp, and I still had the last 2 sets to complete!
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^ that's a good idea, doing the longer rides up the Alpe or even Ven Top which I haven't done yet.
I haven't been able to do any sessions this week, a combination of IRL rides and late finishes at work. Was hoping to get a session done tonight but I'm still sore after rattling myself silly at Revolution Bike Park on Saturday, so much that I had to take it easy driving back this morning! Most likely going to do a few sessions over the next week then make the week after the chilled one ready for the FTP test, might add another week too if I fell it will be of use. I've definitely improved (even with my enforced break due to the trainer crapping itself) so will be interesting to see what my result is. I'm absolutely much stronger on the bike and for longer so even if I don't register a big increase in Watts (never been a big power rider, more of a diesel) it's been well worth doing.
Yeah I've missed the IRL rides, once I've done next week and my 3 days riding in Wales I'll be trying to get out more for an hour or so in the evenings, and weekend rides - I'd like to keep up a decent riding load, and will probably do some zwift pace partner stuff to fill in some base work when I can't get out.
I went straight from 6 weeks of dirt destroyer to 12 weeks of build me up so I'll be taking a break for a bit and just trying to get out as much as possible.
Nice work @ta11pau1
Just done renewal night and doing the FTP test tomorrow now.
Good luck anyone else doing it this week too!
