I recently started listening to the @empiricalcycling podcast and realized that I likely cannot maintain my FTP for close to an hour. Something I want to change.
My FTP is currently set to 290 watts which places me right at 4.5 watts per kilo. The value is based on self-assessment. Something I do successfully since about a year.
Looking at my personal records my best hour power is right at 240 watts. Mostly due to the nature of the TrainerRoad workouts which make up a hundred percent of my training. Two hour sweetspot workouts I did in the past few weeks like Galena, Tallac, or Wright Peak showed me, that I feel comfortable in the 250 to 270 watts range. Ditto for threshold workouts like Fang Mountain or Avalanche Spire. Perhaps minus the comfortable part. Though I get them done without being too trashed.
So much for context - back to my question. I want to extent my time at FTP to an hour or perhaps even longer. So ideally 290 watts for 60+ minutes.
How would you guys go about it?
I figured I would do a combination of sweetspot interval workouts, sweetspot steady state workouts (Pioneer, Cumberland, Phoenix, Polar Bear), and threshold workouts.
I figured I would gradually ramp up (%) the steady state sweetspot workouts until I eventually am able to hold my FTP for an hour or more. The intervals and threshold sessions I would use to add additional stress.
So again my dudes and dudettes, what do you think, how would you go about it.