16yo Rider: Is Gaining 4-5kg of Leg Muscle the Right Move to Gain +35w FTP by the End of the Year?
Hi everyone,
I’m a 16-year-old cyclist (168 cm / 5'6") currently weighing 61.5 kg (135 lbs). My current FTP is around 190W-200W (~3.2 W/kg). My main goal by the end of the year is to increase my FTP by at least 35W .
I want to know if my goal is realistic and if my plan to intentionally gain muscle mass is the right move.
My Background & Training:
I’ve been training seriously for about 20 months.
Volume: 13 hours/week (250-300 km), including structured intervals and plenty of Zone 2.
Periodization: I take a full recovery break every September to reset.
Weight History: In Jan 2025 I was 65 kg (2.8 W/kg). By mid-2025, I dropped aggressively to 55.5 kg, which boosted my W/kg but caused me to lose absolute raw power. Now (Feb 2026), I am back up to 61.5 kg, and my power is feeling much better and moving in the right direction.
my plan is to slowly build 4 to 5 kg of muscle over the next 9-10 months (aiming for a very controlled gain of about 100g per week, targeting a final weight of about 66 kg).
Gym: 1-2 times a week, low volume/high intensity focused entirely on leg strength (Squats, RDLs, Bulgarian Split Squats in the 4-6 rep range at 80-85% 1RM).
Off-bike Nutrition: 2600 kcal baseline (~350-400g Carbs, 130g Protein, 65g Fat).
My Questions for You:
Is an FTP jump of +35W (from ~195W to 230W+) realistic within 8-9 months for a 16-year-old with this volume (13h/week) and training age?
Given that I don't care about steep climbs, is intentionally moving up to 65-66 kg through structured leg hypertrophy/strength the smartest path to unlock those raw watts?
Has anyone else transitioned from a "skinny climber" build to a heavier passista/crit build at a young age? What should I watch out for?
Thanks in advance for any insights!