weekly tss score

[NotSoBigBen]

Think I'll just focus on riding my bike, having fun and checking the 'numbers' to amuse myself

[J Wakefield]

just under 8 hours

 

Jun 5-11.PNG

 

Thanks for the reply.

 

Can I ask:

Do you use a power meter to get IF or do you manually calculate etc? 

What was the IF for each session?

Was each session a intensity session?

[J Wakefield]

What program/software does S2S use? And it's probably a question for them.

 

Personally I use WKO4 which I have tailored a personal dashboard with charts of specific data I use to monitor and track an athlete, but I know others may use Golden Cheetah etc and not use a few of the personal charts I use and vice versa. Each has their own in some ways to personal preference on software. 

Edited June 14, 2017 by J Wakefield

[fanievb]

Thanks for the reply.

 

Can I ask:

Do you use a power meter to get IF or do you manually calculate etc? 

What was the IF for each session?

Was each session a intensity session?

I manually calculated the weekly if based on the avg daily IF (which based on the posts above, seems to be incorrect. I use the free version of TP which doesn't give me the weekly value so I do it manually

 

All training done on tacx flux this week.

 

Usually weekend rides are done on my MTB and I only get a hrTSS as I don't have a PM on my MTB

 

see session details below,

 

Mon - Active recovery (own session)

Tue - Thu - set sessions 

Fri - rest day

Sat - Z2 endurance (own session)

Sun - Tempo (own session)

 

 

edit: i use this template for PMC http://www.coachcox.co.uk/2012/03/30/how-to-plan-a-season-using-the-performance-management-chart

 

also IF is just used for interest sake, TSB & ATL is what matters

Edited June 14, 2017 by #varkhart

[J Wakefield]

I manually calculated the weekly if based on the avg daily IF (which based on the posts above, seems to be incorrect. I use the free version of TP which doesn't give me the weekly value so I do it manually

 

All training done on tacx flux this week.

 

Usually weekend rides are done on my MTB and I only get a hrTSS as I don't have a PM on my MTB

 

see session details below,

 

Mon - Active recovery (own session)

Tue - Thu - set sessions 

Fri - rest day

Sat - Z2 endurance (own session)

Sun - Tempo (own session)

Jun 5-11 TP.PNG

 

 

edit: i use this template for PMC http://www.coachcox.co.uk/2012/03/30/how-to-plan-a-season-using-the-performance-management-chart

 

also IF is just used for interest sake, TSB & ATL is what matters

 

 

 

When I look at your IF for sessions they are almost impossible to maintain, especially the over under set of a 1 IF for the complete session. This value is impossible to maintain for 1hour in duration. this is a typical IF for a 30sec sprint. 

 

Your zone 2 ride on Saturday was a IF of .80 and 130TSS that is more than 60 tss / per hour typical of a local XC race.

 

Recovery rides are typically a .6 to .65 IF so either you riding to hard during those or again your values inserted in are incorrect. for example you have a FTP of 200W where you should have 240W. 150 bpm vs 173 for threshold.

 

Or maybe your TACX isnt calibrated correctly and / or powermeter. 

 

Yes, you mention that IF is just for interest sake but if your values are out and your sessions are returning the incorrect values in IF and TSS then your whole PMC which comprises of ATL / TSB and CTL are incorrect and null and void.

 

To return a score of .87 for a weeks training is like racing a 5 day very hard tour on a bike, even then you would typically see a .8 - .85

 

Just trying to help you get your data better and more accurate. 

 

 

Edited June 14, 2017 by J Wakefield

[fanievb]

When I look at your IF for sessions they are almost impossible to maintain, especially the over under set of a 1 IF for the complete session. This value is impossible to maintain for 1hour in duration. this is a typical IF for a 30sec sprint. 

 

Your zone 2 ride on Saturday was a IF of .80 and 130TSS that is more than 60 tss / per hour typical of a local XC race.

 

Recovery rides are typically a .6 to .65 IF so either you riding to hard during those or again your values inserted in are incorrect. for example you have a FTP of 200W where you should have 240W. 150 bpm vs 173 for threshold.

 

Or maybe your TACX isnt calibrated correctly and / or powermeter. 

 

Yes, you mention that IF is just for interest sake but if your values are out and your sessions are returning the incorrect values in IF and TSS then your whole PMC which comprises of ATL / TSB and CTL are incorrect and null and void.

 

To return a score of .87 for a weeks training is like racing a 5 day very hard tour on a bike, even then you would typically see a .8 - .85

 

Just trying to help you get your data better and more accurate. 

 

Thanks, I'll look at the calibration again.

 

DC rainmaker suggests calibration before each ride. I'll try and see if the results change.

 

ps. I do tend to go out too hard sometimes which affects results, but I'm working on that.

[Jakkals.]

Thanks, I'll look at the calibration again.

 

DC rainmaker suggests calibration before each ride. I'll try and see if the results change.

 

ps. I do tend to go out too hard sometimes which affects results, but I'm working on that.

 

Cobus is coming over to my pain cave tonight to do FTP...

I think you're next

 

 

 

 

 

^{_{(stronger than you think you are)}}

[Spinnekop]

When I look at your IF for sessions they are almost impossible to maintain, especially the over under set of a 1 IF for the complete session. This value is impossible to maintain for 1hour in duration. this is a typical IF for a 30sec sprint. 

 

Your zone 2 ride on Saturday was a IF of .80 and 130TSS that is more than 60 tss / per hour typical of a local XC race.

 

Recovery rides are typically a .6 to .65 IF so either you riding to hard during those or again your values inserted in are incorrect. for example you have a FTP of 200W where you should have 240W. 150 bpm vs 173 for threshold.

 

Or maybe your TACX isnt calibrated correctly and / or powermeter. 

 

Yes, you mention that IF is just for interest sake but if your values are out and your sessions are returning the incorrect values in IF and TSS then your whole PMC which comprises of ATL / TSB and CTL are incorrect and null and void.

 

To return a score of .87 for a weeks training is like racing a 5 day very hard tour on a bike, even then you would typically see a .8 - .85

 

Just trying to help you get your data better and more accurate. 

Good info coach.

[J Wakefield]

Thanks, I'll look at the calibration again.

 

DC rainmaker suggests calibration before each ride. I'll try and see if the results change.

 

ps. I do tend to go out too hard sometimes which affects results, but I'm working on that.

 

You should calibrate every ride no question but I believe your values are wrong and to low. Increase it all by 20% on FTP  and recalculate TSS Values.

 

Yes you may go to hard, but those values are not going out to hard as they unsustainable. An over under session of 3 x 10 for example is a TSS typically 115 and a IF of .80 if you do 95% for unders 115% for the overs. You cannot do a 1IF for that session duration.

[fanievb]

You should calibrate every ride no question but I believe your values are wrong and to low. Increase it all by 20% on FTP  and recalculate TSS Values.

 

Yes you may go to hard, but those values are not going out to hard as they unsustainable. An over under session of 3 x 10 for example is a TSS typically 115 and a IF of .80 if you do 95% for unders 115% for the overs. You cannot do a 1IF for that session duration.

Thank you

 

so I should do a new FTP session      

 

just went back and selected hrTSS for that O/U session and the numbers are much lower, so some big is wrong somewhere (see screenshot)

 

Thanks for pointing it out (and here I thought I was some diknek wattage king)

 

 

[fanievb]

Cobus is coming over to my pain cave tonight to do FTP...

I think you're next

 

 

 

 

 

^{_{(stronger than you think you are)}}

 

ek dink ek moet jou wiel leen en 'n outdoor test doen 

[J Wakefield]

Thank you

 

so I should do a new FTP session      

 

just went back and selected hrTSS for that O/U session and the numbers are much lower, so some big is wrong somewhere (see screenshot)

 

Thanks for pointing it out (and here I thought I was some diknek wattage king)

 

OU HR.PNG

 

 

 

That looks correct, what I would do now though is add 20W onto your Ftp and recalculate and see what the values are.

 

Alternatively yes, do another test.

[Jakkals.]

Ja kom haal hom, ek gaan weg die naweek in elk geval.

 

of kom suffer op my kickr

Edited June 14, 2017 by antonj

[fanievb]

That looks correct, what I would do now though is add 20W onto your Ftp and recalculate and see what the values are.

 

Alternatively yes, do another test.

 

I've changed my ftp to 248 and the results are very different, thanks again for the heads up, much appreciated.

 

 

 

 

ps. apologies to the thread regulars for the hi-jack

[J Wakefield]

I've changed my ftp to 248 and the results are very different, thanks again for the heads up, much appreciated.

 

Jun 5-11 TP updated FTP.PNG

 

 

 

ps. apologies to the thread regulars for the hi-jack

 

I would go to 255 or 260 looking at those values still. Give yourself some credit.

[Jurgens Smit]

I would go to 255 or 260 looking at those values still. Give yourself some credit.

 

I saw a video on youtube a while ago from one of the athletes that Ben (Capostagno) coaches. He mentioned that they don't really do workouts based on ftp per se, but rather on past results and how the athlete is feeling that week.

 

The logic behind it being that your ftp today may be more or less than your ftp a week ago (depending on stress factors) and they monitor improvement by looking at similar previous workouts 

 

Is this an accurate way to prescribe workouts and monitor progress, or is the traditional % of ftp an better approach?