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In cycling honesty, tell your legs to shut up and put more watts out :). Mix in sprint work with your cardio work, such as a 1k on, 250m off (or similarly 1 mile on, quarter mile off)
Strengthen those matchstick legs.
Rising Star
I find I get the highest output standing, grinding it out maybe in the mid 50s resistance, but with rhythm. Alex Toussaint is the best for slower pace/ higher output/ ample motivation and positivity.
Aerobic is the limiting factor for a 20 minute race. Stack low intensity miles.
By "stack" I just mean accumulate many hours of training, not a specific workout or anything.
Rising Star
Btw Kendall Toole’s latest metal ride is very intense and 20 minutes long 🤘🤘🤘
Standing and keep resistance at 68-73 throughout the entire 30min ride.
Op said 20 minute rides…
Strengthen your obliques. Stabilizes your core and reduces the energy loss in lateral torso motion and helps increase riding output.
Standing up and running on very high resistance will get you a much higher output. For reference I run low 400s on a 30min rides as a mildly in shape 27m.
Last time i hit >300 I avg’d 60 resistance and had avg output >260. Pretty sure I was spending a lot of time out of the saddle
Do the power zone program. It’s specifically measured on the 20 minute FTP ride. I tested at ~240 at the start and got to ~270 after the first complete program. Taking a break to recover then want to go back through it. I found it had a good mix of endurance, power and speed.
Oh, and listen to “The Science of Sport” podcast episode called “Watt the FTP”. All about FTP training in cycling. Great podcast.
Doing any weight training? I.e. squats
Making sure that I do longer rides (45 and 60 minutes) once every 7-10 days at a min really helps my output on 20 and 30 minute rides.
Pro
Higher resistance
Do you follow the recommended output ranges? If you do, you'll most likely never hit 300+. You should strive to be 10+ in resistance at almost every interval