I was wondering how much you could improve your FTP over a good winters training or through the next season. I am 18 years old and has just finished my first proper season of racing. My FTP is somewhere around 280w and I weigh 65kg (143lbs). The reason I ask of this is because I want to get some extra motivation
Now, my training hasn't been really well organized. Barely no intervals at all and probably not enough hard training. I have also gotten sick or injured from crashes every month or so, putting me out for one or two weeks at the time.
How much do you think I could improve my FTP if I kept healthy, injury free and started doing proper interval based training?
I just need a little guess. I think it would help my motivation for the cold and dark winter months if I knew how much I could possibly be able to improve if I train well
It is certainly possible to gain close to 10% in your first year of consistent winter training. More realistically would be something in the range of 5-7%. I was about your weight last year with an FTP of 265 and no winter training to speak of. After a good solid winter base session I was able to get an FTP of 282.
FTP stuff takes quite a bit of time to really see gains, and it is the hardest thing to improve in the sport. But when gains are made there, everything else seems to fall into place quite easily.