Originally Posted by
daven
Bottom line: use the FTP number as a benchmark to guide your subsequent training. If you use TR, this is easy. A novice build program will introduce intervals and you should see FTP and endurance improve. One more thing - this is supposed to be fun!
This. Also, when you are comparing FTP, you are likely comparing yourself against a lot of people who ride between 5-6 days a week. Genetics might play a role, but I would say that you are expecting a lot of results based on a little bit of work - twice a week is hardly enough to
maintain a reasonable level of fitness for someone who trains frequently. In short, if you are serious about getting stronger, you need to ride more. A lot more.
My first FTP test I came it at about 205 W, but at that point I had already been training by HR for about 18 months. Typically I was riding 4-6 days a week by this point, and I was following a training plan modeled on Joe Friel's "Cyclists Training Bible".