weekly tss score

[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

[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?

[J Wakefield]

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?

 

that is correct, while FTP is important its not the end all. We use a method called "Polarised training" when we prescribe training to athletes. each coach will have their own personal touch to how they structure sessions and so forth buy we use the same Polarised model.

 

What you have said is also correct in terms of FTP today, tomorrow and in 3 weeks.

 

The athlete is Edward Greene and the video can be viewed here, it is honestly brilliant. 

 

[J Wakefield]

Another good video is this one to watch in terms of FTP, power meters and tracking progression 

 

[Jakkals.]

that is correct, while FTP is important its not the end all. We use a method called "Polarised training" when we prescribe training to athletes. each coach will have their own personal touch to how they structure sessions and so forth buy we use the same Polarised model.

 

What you have said is also correct in terms of FTP today, tomorrow and in 3 weeks.

 

The athlete is Edward Greene and the video can be viewed here, it is honestly brilliant. 

 

you mean Tyler Hamilton? 

[andydude]

I think there is only one way to calculate it. Using weighted time average. Weighting by workout doesn't make sense in my opinion as per the example given.

 

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

 

 

... think TSS and NP is already time / weighted so might not be needed a 2nd time round for a weekly avg IF as IF is based on NP and FTP.

 

G

 

Dude --- I think you were right!! But I am still confused 

 

I did a great 1h25 ride now at 0.95 intensity and my legs, lungs and brain worked!

 

Looking at my excel sheet, I don't even calculate my weekly IF. Only my weekly time, average hr, and the other tss, atl, ctl, tsb scores.

 

Can we do an example for my simple mind?

 

Let's say one week you do 2 rides:

 

(week 1 ride 1) 1h at 0.60 IF

(week 1 ride 2) 3h at 0.90 IF

 

The straight average IF by just dividing by number of workouts would be (0.60 + 0.90) / 2 = 0.75

 

But then let's assume the next week you do only one ride, but with exactly the combined time and IF of the 2 rides above. Thus you did exactly the same time and heart rate in total.

 

(week 2 ride 1) 4h at 0.83 IF (1h at 0.60 IF plus 3h at 0.90 IF)

 

But now this is where I'm struggling. The simple average for week 1 show an IF of 0.75, but the exact same rides combined gives an IF of 0.83.

 

If you would "weight" the week 1 IF by time, it would be ((0.60 x 1) + (0.90 x 3)) / 4 = 0.83 and this is the same as in week 2.

 

Can someone please help with what they understand by this?!

[J Wakefield]

Simple to work out HR TSS:

HR TSS = Work out in min * Ave HR / (Max HR * 0.9)

[awesme]

 

 

and this is why I'm hoping John would respond, both methods make sense,

 

I have not seen anything on Coggan's or Friel's book on how to calculate a weekly avg IF.

 

 

G

 

Dude --- I think you were right!! But I am still confused 

 

I did a great 1h25 ride now at 0.95 intensity and my legs, lungs and brain worked!

 

Looking at my excel sheet, I don't even calculate my weekly IF. Only my weekly time, average hr, and the other tss, atl, ctl, tsb scores.

 

Can we do an example for my simple mind?

 

Let's say one week you do 2 rides:

 

(week 1 ride 1) 1h at 0.60 IF

(week 1 ride 2) 3h at 0.90 IF

 

The straight average IF by just dividing by number of workouts would be (0.60 + 0.90) / 2 = 0.75

 

But then let's assume the next week you do only one ride, but with exactly the combined time and IF of the 2 rides above. Thus you did exactly the same time and heart rate in total.

 

(week 2 ride 1) 4h at 0.83 IF (1h at 0.60 IF plus 3h at 0.90 IF)

 

But now this is where I'm struggling. The simple average for week 1 show an IF of 0.75, but the exact same rides combined gives an IF of 0.83.

 

If you would "weight" the week 1 IF by time, it would be ((0.60 x 1) + (0.90 x 3)) / 4 = 0.83 and this is the same as in week 2.

 

Can someone please help with what they understand by this?!

[awesme]

John,

 

Re weekly TSS,

 

Just what I've planned for myself, the actual workouts are pre build out of trainer road, using their base build and general build as templates.

 

Next 6 weeks

 

Monday-Thursday => Indoor Trainer, Wahoo Kickr,

 

Week 

1 - 300 / Mond/Tues/Wed/Thursday, Friday=Rest

2 - 300 / Mond/Tues/Wed/Thursday, Friday=Rest

3 - 310 / Mond/Tues/Wed/Thursday, Friday=Rest

4 - 332 / Mond/Tues/Wed/Thursday, Friday=Rest

5 - 340 / Mond/Tues/Wed/Thursday, Friday=Rest

6 - 210 / Mond/Tues/Wed/Thursday, Friday=Rest

 

With 

Saturday -   200-250 / 3-4 hours / Outride / 80-100km with 500-750m total ascent

Sunday -     125-150 / 2 hours / Outride / 25-40km with 650 - 850m total ascent

 

Following 8 weeks

Week 

1 - 270  / Mond/Tues/Wed/Thursday, Friday=Rest

2 - 280  / Mond/Tues/Wed/Thursday, Friday=Rest

3 - 300  / Mond/Tues/Wed/Thursday, Friday=Rest

4 - 150  / Mond/Tues/Wed/Thursday, Friday=Rest

5 - 290  / Mond/Tues/Wed/Thursday, Friday=Rest

6 - 315  / Mond/Tues/Wed/Thursday, Friday=Rest

7 - 323  / Mond/Tues/Wed/Thursday, Friday=Rest

8 - 170  / Mond/Tues/Wed/Thursday, Friday=Rest

 

Saturday -   200-250 / 3-4 hours / Outride / 80-100km with 500-750m total ascent

Sunday -     125-150 / 2 hours / Outride / 25-40km with 650 - 850m total ascent

 

 

Adds up to 500-600 week with 9-10 hours riding

 

This will be my setup from now till the week before B&B, 1 open week/rest before a race early August.

 

Happy to give you access to my TP account.

 

G

[Jaco-fiets]

John Wakefield I have a question if you don't mind.

 

When doing 4x4's what would you recommend doing the intervals at in terms of % of FTP. I assume this is VO2max adaptation intervals?

 

Also, at what % of FTP does the interval become useless in terms of the adaptation you are targeting (VO2 max I assume)?

 

Hope you see this question. Thanks in advance

[J Wakefield]

John Wakefield I have a question if you don't mind.

 

When doing 4x4's what would you recommend doing the intervals at in terms of % of FTP. I assume this is VO2max adaptation intervals?

 

Also, at what % of FTP does the interval become useless in terms of the adaptation you are targeting (VO2 max I assume)?

 

Hope you see this question. Thanks in advance

 

When doing 4min efforts at V02 I personally tell athletes to go as hard as they can that is sustainable. Typically this is done at 115% + well thats what I prescribe to clients.

 

The importance comes in when doing those also to take into consideration is the recovery between each interval. I would prescribe 2.5-3min max between. I would also go to a minimum of 6 x 4 wth a max of 8 x 4. Not really 4 x 4. I use a 4 x 4min @105% during a taper type / pre race session.

 

The % of when a interval becomes useless is when you not hitting the required numbers or zones - typically if a athlete is 10% off I tell them to stop to a degree. There are many factors why but I use the 10% rule. Also if there is a drop from 1st to last of 10% +.

 

Hope this answers the question?