Yes, I think this is the main bit I either didn’t read or was assumed I would know
More high internal stuff at 200w coming up
You didn’t read it. Specifically, you didn’t read all of the recommendations in your previous threads (and in other newbies’ how-do-I-improve threads) to get a subscription to a service like Zwift, TrainerRoad, Sufferfest, or others, and to follow one of their training plans. You will learn, by doing it, how to become a faster cyclist. You will see lots of work near your FTP level, and many short intervals at 150%, 200%, or even a higher percentage of your FTP. You need a certain percentage of recovery (and time off the bike) but you need to have time above your FTP as well. Following a plan will help to ensure that you don’t overdo it in either direction.
Since you’re on Zwift now, you could start their “build me up” series, with your FTP initially set to about 170. That will help to make sure you don’t burn out in the lead-up to your race, but it will likely still give you more quality time on the bike than you’ve been giving yourself.