Looking for some help/advice on where to go with my cycling training for those more in the know than I am. I got myself a power meter for the new year and have been biking very consistently for the last 6 weeks prior to the test. On/off cycling over the last fall (2-3x/ week) when I did a marathon but I biked a lot and consistently for the first time last spring/ summer. The test was going to be a tempo ride but quickly turned into a full 1 hour legitimate FTP test outdoors on a 2 mile loop. Result was 261 watts/ 264 normalized for the hour. Threshold HR was 161. This equated to 4.42 W/kg (I very much have the tall and lean runner build).
Quick background -- ran in college for 4.5 years, did triathlon for a year and really like cycling so I am focusing on that heavily for the upcoming season. I thought my FTP would be in the 4.1-4.4 range so I think the test went really well. My question concerns improvement from here. I know my 30 second-5 minute power is quite terrible in comparison. Should I focus now on trying to improve the more maximal end of power? Or should I continue doing longer FTP type intervals? I plan on trying to do some cycling races, anything I can find from road to circuit to cries to TT's really. My concern is I won't have the power to make a break with a group or finish in a sprint even the first 90% of the race is relatively easy comparatively.
So essentially the question comes down to, as someone relatively new to cycling should I focus more long term on continuing the FTP-improvement based workouts (also still very early in the year to move away from base-type work), or should I focus more on improving my weaknesses which would definitely be anything <5 minute power and might help me more when racing? If that is the case what type of workouts would be most efficient at targeting this? I have the test on starve so I can upload it if it would actually be helpful but any help is appreciated. Thanks.
Quick background -- ran in college for 4.5 years, did triathlon for a year and really like cycling so I am focusing on that heavily for the upcoming season. I thought my FTP would be in the 4.1-4.4 range so I think the test went really well. My question concerns improvement from here. I know my 30 second-5 minute power is quite terrible in comparison. Should I focus now on trying to improve the more maximal end of power? Or should I continue doing longer FTP type intervals? I plan on trying to do some cycling races, anything I can find from road to circuit to cries to TT's really. My concern is I won't have the power to make a break with a group or finish in a sprint even the first 90% of the race is relatively easy comparatively.
So essentially the question comes down to, as someone relatively new to cycling should I focus more long term on continuing the FTP-improvement based workouts (also still very early in the year to move away from base-type work), or should I focus more on improving my weaknesses which would definitely be anything <5 minute power and might help me more when racing? If that is the case what type of workouts would be most efficient at targeting this? I have the test on starve so I can upload it if it would actually be helpful but any help is appreciated. Thanks.