Right now, my intervals consist of: 12 minutes-4 minutes low cadence 47rpm@ 265-270w 1 minute drops, 1 minute hoods, 1 minute tops, 1 minute standing. 4 minutes hc 100-110 around 225w 1 minute drops, hoods, tops, drops, then return to low cadence position changes. 6 minutes rest, then 12' HC, Low cadence, HC with those same position changes. These were last night after doing squats, deads, and lunges starting at 4am. 3x5 heavy, (well over body weight) 3x10 70% Deads 2x5 heavy, 2x10 stiff legs dead lift 70% Lunges 1x10 each leg front, 40 pounds, 1x10 each leg rear 40 pounds, Farmers walk lunges 45 in each hand, 2x10.
tonight was easy 6x4' Over Under 90-100 rpm 15 second 300, 45 seconds 225 80-90 rpm. 4 minutes rest.
Tomorrow more of Tuesday night.
Saturday a fast 45. So a couple hours at tempo, usually 45-46 miles. This after the same weights as Tuesday, except add 5 pounds.
Sunday 3.5 hours Zone 2.
That said, I'm over my ftp here and there, but not for long. All I'm trying to do is do better on weights, and the bike is basically in the way of that. The bike will come later. I do this to hit the podium here and there. Not often, but anytime one hits it in the open classes, it's a good day. I work hard to be a mediocre bike racer. I rarely let on what I'm up to on the bike, simply out of respect for my coach, but one week out of many years should be OK.
You need to first find your FTP, true FTP. Train off of that, and train off of power. You also need to set base. You don't need to start breathing hard until January and February. You need base. You need cadence work. You need to be comfortable in the drops. I spend a 45 minute crit in the drops, and am pretty much OK with that. You need base. You need structure.