ypsetihw

I've been training with a power meter pretty seriously for about 2 months. I have a classic sprinter CP curve (goldencheetah) and this is backed by family history (dad was a decorated HS running sprinter), data (1400+W 5s consistently), and on-road performance. I know anecdotally that I have a rather low FTP (suffer on long climbs and I'm terrible at TT type stuff), and have been training at it for consistently, but this is where my question comes up.

Based on RPE of trainer-based 3x20 at 85%, I have been increasing my FTP over the last 3 months and I'm currently dialed in at 240w, which works for most workouts (though it's starting to get too easy again). With that said, GodlenCheetah estimates my CP at 213w based on real ride data from races, and Strava puts FTP at ~210 based on an actual 20 min best power interval of 221w. When I look at my power distribution however, there is a marked dropoff at 260w, and I hold powers above 210 very consistently for rather long periods (several minutes). Further supporting this, when I lower my FTP to 210 for interval purposes on the trainer, the workouts are WAY too easy, and even at 240, I'm feeling like my longer interval work is getting easy, indicating I should be moving it up (closer to 260, rather than down towards 210, or leaving it where it is at 240).

This all comes up because I was having a conversation about how the 95% rule doesn't work very well for people who have a very sharply sloped power curve, such as myself, who can hold substantial power for 5s-1m (which matters a lot more when racing in a bunch), but who otherwise don't have the genetic predisposition for TT type efforts.

So what do I do? Increase the threshold for workouts to 260w, as per my power distribution as suggested in T&RwPM, leave it where it is, or move it down based on actual 1 hour effort data?