Which plan should I do to increase my anaerobic capacity !?(just did a race today and got dropped on first lap 
I’m good at doing sustained efforts , but not up and down ( I was expecting more , my CTL 98 atm )
Dropped in first lap of what? A Road Race or a crit? If it’s a crit and you’re really ready to switch full on to race mode — I’ll bet coaches tell you to add some Tabatas 1-2 times per week now. But I’m not a coach, so curious what they say about your numbers!
ok will do that 
another race next Sunday (road race ) you think I should do it and try harder o fully focus on plan and only race after I completed it
Work on your VO2 and anaerobic capacity (Zone 6) with our road intervals plan 
Cry in the DoJo to Laugh on the Battlefield