I finally got serious about training with power this spring and did a full set of tests to get my FTP, 5 minute, 1 minute, a 5 second power, then I've been redoing them every month to adjust my workouts. I started at 3.8 w/kg, 4.5, 7.5, and 10 (yeah, my sprinting sucked). My workouts have been a steady diet of 2x20s at 90% ftp, 5x5s at 105%, 20k TTs, and 2-3 hours at 85%.
Did the tests again this week and came out with: 3.85, 5, 8.2, and 17.5. And it's been the same all summer, FTP holding steady, but 5 minute 1 minute and 5 second power all improving steadily.
Anyone have any suggestions on where to go with my training? My racing is 100% time trials and triathlons, so all my improvement is coming where I don't need it as much, and where I'm trying to increase just isn't going up. My season is pretty much done so I want to get into my off-season training and set up a plan to work on FTP. I just don't really know what to do.