weekly tss score

['Dale]

Last week was an easy week TSS 342 / IF 0,843

I needed that.

Maybe this week as well with some cross-training - swimming and gym bits.

[Jakkals.]

When I loaded the Panorama files I did receive an email stating "Congratulations, you recently set a new threshold heart rate value. We recommend you update your zones in TrainingPeaks for optimal analysis." but I'm not sure if I should use it, because they just took the highest average heart rate over one hour during the race, which of course have ups and downs. I thought you should try to do a well paced one hour ride?

 

If I were you, I would use it. its a benchmark and you would see that your TSS will change accordingly going forward.

[IdeJongh]

What's interesting, I was playing around with the formulas, sitting at around 60 CTL at the moment, if I do 430 TSS a week, I don't actually improve 'fitness' at all, as I need >450TSS a week to gain fitness.

 

Sure this might not consider the intricacies of endurance / power level, but should average out over the long run.

 

Then following from the discussion around XCO riders (Burry as the prime example), higher intensity training over longer periods of time (whilst keeping ATL in check) should provide bigger gains than typical endurance riding. I'm considering a nuanced focal shift here rather than a change of paradigm.

 

Thoughts?

[Jakkals.]

What's interesting, I was playing around with the formulas, sitting at around 60 CTL at the moment, if I do 430 TSS a week, I don't actually improve 'fitness' at all, as I need >450TSS a week to gain fitness.

 

Sure this might not consider the intricacies of endurance / power level, but should average out over the long run.

 

Then following from the discussion around XCO riders (Burry as the prime example), higher intensity training over longer periods of time (whilst keeping ATL in check) should provide bigger gains than typical endurance riding. I'm considering a nuanced focal shift here rather than a change of paradigm.

 

Thoughts?

 

What you put in, is what you get out.....

 

If you know you've got an 70.3 coming up, its useless spending time riding shorter intervals, well not useless, but you wont really improve much on your TT ability.

 

So what you put in, will be what you'll get out.

 

I rode Hell hath no fury, TSS=100 IF=0.92, great workout for race simulation, but I find it hard to ride on my specific watts given by the sufferfest RPE #, so I just focus a bit more on the cadence given and ride as hard as I can.

 

Any thoughts?

[andydude]

If you know you've got an 70.3 coming up, its useless spending time riding shorter intervals, well not useless, but you wont really improve much on your TT ability.

 

I know there's some interesting research doing the rounds showing that you don't need to to long rides for long races and you can probably do short, but hard intervals for the same gain. The caveat is of course if you have limited time. The general consensus out there still seems to be that if you're a road racing pro you need those long steady rides in the off season to improve your engine.

[IdeJongh]

What you put in, is what you get out.....

 

If you know you've got an 70.3 coming up, its useless spending time riding shorter intervals, well not useless, but you wont really improve much on your TT ability.

 

So what you put in, will be what you'll get out.

 

I rode Hell hath no fury, TSS=100 IF=0.92, great workout for race simulation, but I find it hard to ride on my specific watts given by the sufferfest RPE #, so I just focus a bit more on the cadence given and ride as hard as I can.

 

Any thoughts?

 

Sure, comes back to the old Friel principal, your training should over time become more like your race.

 

But say beginning of your periodisation cycle, in theory, a 3hr ride at 210w give me 8% more TSS than a 4hr ride at 175w. So 'in theory' instead of doing many 4hr+ rides beginning of the season, mixing them up with 3hr harder rides would ensure a trajectory towards a higher CTL level closer to A race.

 

Then closer to race time I extend some of my training rides closer to the estimated race time to ensure conditioning.

 

Again, I don't propose doing balls to the wall 1h30 rides and then entering epic, but I've always focused on long ass base rides beginning of the season and I wonder if there is not perhaps an alternative (especially in winter).

Edited June 12, 2014 by IdeJongh

[Jakkals.]

I know there's some interesting research doing the rounds showing that you don't need to to long rides for long races and you can probably do short, but hard intervals for the same gain. The caveat is of course if you have limited time. The general consensus out there still seems to be that if you're a road racing pro you need those long steady rides in the off season to improve your engine.

 

The endurance miles are basically for adaption...the work that has been put in before/earlier.

 

Off season yes, but you also needs lotsa rest.

[Jakkals.]

Sure, comes back to the old Friel principal, your training should over time become more like your race.

 

But say beginning of your periodisation cycle, in theory, a 3hr ride at 210w give me 8% more TSS than a 4hr ride at 175w. So 'in theory' instead of doing many 4hr+ rides beginning of the season, mixing them up with 3hr harder rides would ensure a trajectory towards a higher CTL level closer to A race.

 

Then closer to race time I extend some of my training rides closer to the estimated race time to ensure conditioning.

 

Again, I don't propose doing balls to the wall 1h30 rides and then entering epic, but I've always focused on long ass base rides beginning of the season and I wonder if there is not perhaps an alternative (especially in winter).

 

Jip, I've said it just yesterday, I'll rather go ride 3.5hours on a 100km ride than doing 4.5/5hours, time wasting.

But then again, you would need more rest and although your TSB might not indicate that you need to too, you still need to listen to your body. (thats where I've been going wrong)

 

So at then end of the day, its still a easier to recover from the 1h/1.5hr ride during the week then recovering from a 300TSS ride on a saturday.

[Jakkals.]

I know there's some interesting research doing the rounds showing that you don't need to to long rides for long races and you can probably do short, but hard intervals for the same gain. The caveat is of course if you have limited time. The general consensus out there still seems to be that if you're a road racing pro you need those long steady rides in the off season to improve your engine.

 

Not meant to say that you have to do 90km TT rides, just a bit more training at threshold, ie 3 x 20min or 2 x 30min in your training.

['Dale]

 

 

I know there's some interesting research doing the rounds showing that you don't need to to long rides for long races and you can probably do short, but hard intervals for the same gain. The caveat is of course if you have limited time. The general consensus out there still seems to be that if you're a road racing pro you need those long steady rides in the off season to improve your engine.

 

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

 

 

[IdeJongh]

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

 

Yep, probably right on the money there.

[rouxtjie]

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

Like this.

[andydude]

Back to setting your threshold, how do you guys make sure you have your correct hr zones in when you only have hr data?

 

Connected to that, what IF would you have for a typical hard racing category race?

 

I've only loaded a few rides, but already I have a threshold estimate of about 90% of my max hr according to TrainingPeaks. My last kind of test at a lab (for a study) showed closer to 85%.

[Jakkals.]

I've only done a few criteriums with power and they were all 1.01 and 0.95.

 

Its not always easy to get your heart rate up at first, but your second and third VO2max interval you can see your heart rate at least 6-10 beats higher than the first interval.

[IdeJongh]

Back to setting your threshold, how do you guys make sure you have your correct hr zones in when you only have hr data?

 

Connected to that, what IF would you have for a typical hard racing category race?

 

I've only loaded a few rides, but already I have a threshold estimate of about 90% of my max hr according to TrainingPeaks. My last kind of test at a lab (for a study) showed closer to 85%.

 

Sorry haven't worked with TrainingPeaks per se, what threshold are you referring to, aerobic, anaerobic, functional, lactate?

[andydude]

Sorry haven't worked with TrainingPeaks per se, what threshold are you referring to, aerobic, anaerobic, functional, lactate?

 

From their website http://home.trainingpeaks.com/blog/article/thresholds-411?utm_source=tp&utm_medium=email&utm_campaign=ThresholdNotifications

 

Lactate Threshold Pace, Heart Rate, and Power all refer to the maximum effort you’re able to maintain while your body can still remove the lactate acid being used by the muscles. For most trained athletes this is similar to the maximum effort they can maintain for an hour. Going above this threshold effort will result in a “burn” in the muscles and, after a few minutes, require stopping or slowing in order for the body to clear the lactate acid. As endurance athletes, we want to go as fast as we can for as long as we can. Therefore staying under or right at the lactate threshold allows us to go hard, but not so hard that we have to stop.

Lactate Threshold (LT) is also referred to simply as threshold. Lactate Threshold Power is also referred to as functional threshold power (FTP).