Did I Raise My FTP After Zwift's 12 Week Build Me Up Training Plan - Was it all worth it?!?
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- čas přidán 17. 05. 2024
- After 12 weeks of Zwift's Build Me Up cycling training plan I take the final FTP ramp test to see if I've improved!
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0:00 Intro
0:40 My Fitness Backstory
3:30 About the Build Me Up Plan
5:54 The Results!
8:20 Is it for you? - Sport
I've done Zwift's 4-week FTP builder twice - both times in January for whatever reason - and I was impressed by the results both times. Granted I already had pretty good fitness from the previous season of outdoor riding, but having a structured plan to follow helped. Impressive improvement over 12 weeks though, nicely done.
Thanks James - Good to know that it's repeatable as well!
Nice results with the zwift training plan. I started similarly doing one earlier in the year and just turned 40 as well. I’m still on the fence about what training plans to use, but I’ve just been doing my own unstructured thing after I started having sciatica issues after doing the FTP ramp test! I wish more of these plans incorporated strength and other aspects. I had been told my core strength was my weak point, but never had any plan for what to do until now. Good luck and maybe 300w ftp will be on your horizon! Gotta have a goals.
Thank you!
Good luck with your plan. My thought was that nearly any structured plan was better than nothing. At the very least it would motivate me to stick to a stricter riding schedule, but I actually think it made me a stronger cyclist overall as well. Next off season I may aim to do a more targeted crit specific plan, but this was a good introduction to training plans in general I think.
+1 on the core strength! I think mine is also weak and have suffered with lower back pain on/off for the last 10 or so years. A few years ago I started lifting weights more regularly and that definitely helped for a while, but when I put that time into cycling instead my back started acting up again. I think that core strength is a weakness for many cyclists, so if you find a good training plan for that let us all know!
Great video, thanks for sharing. This looks like a plan that might fit well for a nice structured block for me when the outdoor season ends (Nov - Jan) possibly. Congratulations on the gains!
Thanks Shawn! That was certainly my thinking - give this structured training a shot over the off-season. I think it was a good introduction to planned training for sure, without dropping a bunch of money on a coach.
I finished this plan this week. I went into the plan with a 237 FTP and in the early stages of the plan hit 245 w for an hour during Zwift Games. I reset my FTP for the plan to match that 245W. The plan then ramped up but I did not see any gains above 245w. I’m sitting around 240w at the moment so I don’t think I can conclusively say that I had any FTP gains from the plan itself. Racing twice a week and z2 the rest of the week seems to be as effective as structured training for me as it took me from 185W to 245W in about 8 months.
Congrats on completing the plan John - it certainly go tough at some points - for me anyways. Sounds like you were a little more structured than me going in - I think part of my gains just came from increased time in the saddle, which sticking to a plan made me do.
Nice work finishing the plan... it's a butt-kicker for sure, and helped me develop my endurance, FTP, and VO2 power for sure.
Thanks Man - definitely brutal! I agree though - certainly seems to have helped boost that base fitness.
Well done Tim!! I think 9% is a solid gain after 12 weeks. Curious if your weight changed at all during those 12 weeks? Before Swift I was on TrainerRoad for 10 years and did a ton of structured training plans and saw some nice gains almost every time, they really do make a difference. They can be boring and painful but if you wanna get better/faster than pushing the limits is kind of a must. Again well done and hope this puts you in B category cause I don’t wanna see that 3.9w/kg in any C races😂😂
Thanks Chris! I dropped a few pounds towards the beginning, but fairly quickly realized I was under fueling and ended at about the same weight. I’m fairly thin, so not much to take off.
Yep - was upgraded to B cat and I’m back to getting dropped every race!
I use Mywhoosh FTP buider for 12week from jan 1r to april 1. I went from 197watt avg for 20 mins to 230w for 20 min. The 20min test is more realist because we don't use erg mode. I have 48yo for 69kg at 1m68.
Try the 20min test to see if you can get the same 242w FTP. That mean 255watts for 20 mins!!
Nice increase!
For sure the 20min test is more accurate - I don't think I'd have much hope of attaining the same numbers. I wasn't too concerned with the actual number though - I was just looking for the percent increase over the 12 weeks. Since the training plan started with a ramp test that's what I wanted to finish with.
High standard error might make this difference statistically insignificant. So do it by the book, calculate either p-value / t-stat / z-score and post it here.
Congrats completing the course!
It would certainly be interesting to try and calculate the standard error, but I think it would probably be mighty difficult. I'm guessing the biggest error is how repeatable my performance is and I don't really have any interest in tracking all the variables that could effect that (nutrition, mood, motivation, fatigue, health, just to name a few) while taking a bunch of ftp tests. I'm also not a statistician, so wouldn't quite know what I was doing!
I may do something similar next off season and will look into trying to do something a little more scientific.
Do the thing yourself and post it on CZcams. 9% increase = statistically not signifiant ? On which kind of drugs are you ?
@@TBBCycling you should see continuous improvement over time as you get more fit, that’d be a key indicator without getting into the weeds. Otherwise, just having a point estimate doesn’t tell much.
@@dupondavignon869 Can you prove it statistically or just don’t like something?
@@avav30311 : did you just see the word "statistically" and use it in each sentence to look smart? The fact you say "9% is statistically not significant" is proving you're full of bullshit. p-value is generally an affaire of convention, but, in any case, 9% is huge and "statistically significant".
But beyond the figure itself, if we wanted to draw statistical conclusions it would be necessary to carry out numerous tests on numerous subjects, under controlled conditions, and not on just one.
In this case, requesting "statistical results" on a single subject would require:
- Either repeat the same protocol; that is to say that the individual should wait to lose all the level acquired and redo the training followed (therefore falling back to 226w of ftp and starting the 12 weeks of training again).
- Either repeat the same training from the current level, which would of course not lead to the same results in terms of percentage of progress; the latter not being linear. Of course he will not progress by 9% each time if he now starts the same training again, but that is a well-known fact and no one has claimed the opposite here.