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Depending how trained you are now, a 35W improvement could be easy, or totally unrealistic.
If the course is hilly, loose as much weight as you can.
A legit threshold of 310W is decent. I reckon you'd be better off working out what the course is like for the race, and then going from there. How many stages is it? Racing tactics and smarts is far more important than raw power (but bother are ideal).
Without being rude, your naivety does make me laugh (in a nice way). The 'increase FTP by 10W and repat' is so far from reality. I wish it was like that. But increasing FTP is not linear. In 5 years I've put 60W on mine. And most of those 60W came early on. I not have to work harder and smarter to improve.
What kind of training have you been doing? What is your current CTL
skinny-
Food for thought - thanks very much.
Race is four stages with an 11km mountain TT to finish. There's a crit in there too. Think the other stages will be ~100-120km.
Not sure about CTL as I've only briefly flirted with TP so far.
FTP is legit in that it's based off the 2 x 8 min test. Could I hold 310w for an hour? No way. Maybe a 20 min test would give me a slightly lower number.
Never had a problem doing three hard days back to back on the turbo so not worried about that.
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So I've set myself a target to be in competitive shape for a stage race in Thailand mid/end of Oct. I reckon 4.8w/kg should be enough for a top 5 and maybe a stage win.
I'm currently at 4.1w/kg based off 310w FTP and 76kg.
Does the following sound like a sensible way to build to where I want to be? The workload is broadly what I'm doing at the moment and absolutely manageable for me and I've built in plenty of additional time to allow for illness or failure to progress.
FTP of 345 (up from 310)
Weight <72kg (down from 76 by controlling calories better)
Proceed to step up FTP by working through the following on the turbo on a 4 weekly basis:
Week 1
Tue - 3 x 9 min over unders
Wed - 8 x 3 min @ 115% FTP
Thursday - 3 x 10 min at threshold
Week 2
Tue - 3 x 9 min over unders
Wed - 8 x 3 min @ 115% FTP
Thursday - 2 x 15 min at threshold
Week 3
Tuesday - 3 x 10 min over unders
Wed - 7 x 4 min @ 115% FTP
Thursday - 3 x 15 min at threshold
Week 4
Tue - 3 x 12 min over unders
Wed - 6 x 5 min @ 115% FTP
Thursday - 2 x 20 min at threshold
Saturdays - 80km training ride with some efforts
Sundays - social/coffee ride
Increase FTP by 10w and repeat.