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@Retro_Bastard
These are two mistakes I've made training related to the above which may seem obvious but I'm stupid so the penny only dropped afterwards. Had a 30w difference between TT vs Road positions so did a bunch high Z4 intervals 10-20 min repeats in TT position and with some longer rides 90-120min Z2 wi 20-30 min Tempo blocks and over a couple of months got that closer to 10W. I thought Job done and went back to doing all my training upright because it's much more enjoyable only for that gap to start to open up again within a few weeks so if there's long enough gap inbetween races maintenance is required. I also did most of my Threshold work on the Watt Bike setup the same as my TT bike but would end up really dropping my head when the efforts started to bite only for my neck and traps to cramp up on my first longer TT because those muscles weren't conditioned to hold that position for that long. TT position means just that not kinda TT position who knew? If you don't use it you lose it