Hello. My FTP is in the same range since starting to train for cycling 3 years ago. I am 35 years old.
I started to train for XCO at the end of 2017. Before i was racing motorcycles and was fairly fit with running, cycling, strength training etc. At the end of 2018 I was running top 5 in the national FUN categorie, until then I was training with RPE and heart rate and with the training bible book. Then I had another PCL reconstruction on my right knee. Afterwards I started training with Trainerroad and a powermeter. At the end of 2019 had an FTP of 270w (at 70kg). I trained until now with a MV plan from the Plan Builder for XCO. But I am still am 283w FTP (still 70kg) and my results are the same. I would say my training compliance is at least 80-90%. I train inside and also with outside workouts. I train on my XC bike and with a road bike. Additionaly I do strength training for my legs, core and upper body. As I have a family with 2 childs, I cannot do longer rides (3h+).
My biggest weaknesses are starts (lacking power in the first 45secs) and the first lap (cannot follow the leaders without blowing up after 10 minutes). Hills, from 2-10minutes, are also a weakness.
What should I change, because I feel there needs to be some changes in my training routine.