How to Improve Power-to-Weight Ratio as a Time-Crunched Cyclist

Focus on fitness and power side of the equation first

Train for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)

Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) training

Example Workouts

ClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.
HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to RPE 10/10 for final minute.
SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)

When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.

If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control.