I’m looking forward to seeing how you go in the next year. Whats your heaight/weight? And length of training history?
I’ll also leave you with a few thoughts. That timescale WONT happen, but I wish you the best on your journey to try and prove me wrong. I love it when people on the internet tell me i cant do something.
I have nothing left but hard gains sitting at 5.3w/kg 350 ftp
first recorded ftp is Dec 2017 @ 229w and got to 275 in May 2018 (old tri plans that were burning me out). I feel that with the right coaching/plans/knowledge going in you could remove a year or 1.5yr max off that rate.
I’m no coach but this is a summary of what I have done.
RULE #1: REST, my god rest is absolutely key here. TR high volume plans are not great at that.
IMO - your best bet is block style training
Extensive threshold progression - where you increase time at very close to threshold. Think Donner and Darwin workouts. It’s much more sustainable to stay under threshold than over. You’ll know you are done when you can do 3x20min and 5x15min. Over unders are great too(the type with 15-30s bursts)
Drop the watts even further for even more extensive SS work. Think 3x40min at 90%, also over unders here too.
You could probably do 3 quality days of this per week. back to back or spread in the week. usually when you plateau increasing density helps. I do 2x week due to triathlon.
Everything else is z2 volume. And by zone 2 I mean fealing easy like zone 2, not 60% ftp. your real power will be much lower most likely.
You will find extensive work happens fast. Once you’re past 2hrs at SS and over and hour of work at threshold, its time for some rest and then a vo2 block.
Twice now I’ve done 2 week blocks of VO2 work. THEY SUCK and are very painful. I did 4 days of vo2 work per week and it shelled me. You’ll need rest again after this with easy riding. Give a listen to Empirical Cycling on his vo2 methodology.
Rinse and repeat until you reach the pro tour lol
Why did I write all this? IDK maybe work is boring today.