Originally Posted by GuitarWizard
Two words: base miles.
You need them. You don't need to be doing hard intervals right now, especially combined with gym work.
Going hard all the time does not make you faster in the end, as you are now learning.....and will have numbers to back it up with. It makes you moderately fast and burned out after several months. If racing is your goal, then you need to restructure your training plan for next winter (kinda too late now, unless you're not going to start racing until July). If hanging with the local club is your goal, then back off the intensity and cut down on the legwork at the gym.
+1 you need to ditch the Anaerobic Capacity workout.. if you want to do higher intensity workouts do upper L4 workouts.. most of your training this time of year should be ~95-105% FTP
also you may be suffering from dehydration and over heating from improper cooling on the trainer.. you need as powerful a fan as you can get your hands on, cool the room as much as possible and drink lots... i have two large box fans with the window open (-15C outside, 5C inside)... improper cooling can lower your power output by 20-30W.. also even when cooling is ok, note that for most people, because of the lack of inertia loading indoors power outputs indoors are usually ~10-15W lower indoors
Edit - as you use power more and more you will pay less and less attention to HR... HR fluctuates for many reasons (time of day, caffeine intake, yesterdays workout etc...) and is not really a reliable guide for training exertion...