So I have a couple of months to work on longer efforts. My goals are to improve my 40k TT and improve my 56 mile tri bike leg in September. My short term power numbers are OK but my FTP is the relative weak point at about 250 watts. I'd like to see 300 watts by the end of the year. Reasonable? Unreasonable? Who knows. I'm 180 lbs, 5'9", probably not going to drop weight to much below 170, so I need powah!
Tell me what you do for FTP increases and why. 2x20 intervals? Just ride more in general? Leg presses for the guads?
I'm currently doing 1 day a week where I do 2x20 or just a long time trial effort on the tri bike, 1 day of short intervals (bridge repeats), and a couple of reasonably hard group ride days. Fill out my time with easy spins to do my swim and run workouts. I managed 700 miles last month, about all that my schedule allows.