J Wakefield Posted June 15, 2017 Posted June 15, 2017 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=Rest2 - 300 / Mond/Tues/Wed/Thursday, Friday=Rest3 - 310 / Mond/Tues/Wed/Thursday, Friday=Rest4 - 332 / Mond/Tues/Wed/Thursday, Friday=Rest5 - 340 / Mond/Tues/Wed/Thursday, Friday=Rest6 - 210 / Mond/Tues/Wed/Thursday, Friday=Rest With Saturday - 200-250 / 3-4 hours / Outride / 80-100km with 500-750m total ascentSunday - 125-150 / 2 hours / Outride / 25-40km with 650 - 850m total ascent Following 8 weeksWeek 1 - 270 / Mond/Tues/Wed/Thursday, Friday=Rest2 - 280 / Mond/Tues/Wed/Thursday, Friday=Rest3 - 300 / Mond/Tues/Wed/Thursday, Friday=Rest4 - 150 / Mond/Tues/Wed/Thursday, Friday=Rest5 - 290 / Mond/Tues/Wed/Thursday, Friday=Rest6 - 315 / Mond/Tues/Wed/Thursday, Friday=Rest7 - 323 / Mond/Tues/Wed/Thursday, Friday=Rest8 - 170 / Mond/Tues/Wed/Thursday, Friday=Rest Saturday - 200-250 / 3-4 hours / Outride / 80-100km with 500-750m total ascentSunday - 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 Hi, I cannot train you over the Hub but the 1 factor that is missing out this question is you don't specify how you got to those values. You could for example be doing 5 days of 2 x 5min, 2hr recovery, 2 x 2min, recovery tempo, long ride. Or Z2 rides all week and a smash fest on the weekend. So to say looking at those numbers is right or wrong I have no idea how you got to them so I cannot comment unfortunately.
Jurgens Smit Posted June 15, 2017 Posted June 15, 2017 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. This is quite an interesting approach. If you don't mind, how would you guys detail a workout that revolves around % of ftp?Such as over/unders? Or does it stay the 105%/95% of ftp for the over/under interval
J Wakefield Posted June 15, 2017 Posted June 15, 2017 This is quite an interesting approach. If you don't mind, how would you guys detail a workout that revolves around % of ftp?Such as over/unders? Or does it stay the 105%/95% of ftp for the over/under interval Dependant on athlete but 8/10 times 95% for unders 115% for the overs. Sometimes for Elite level athletes with International potential I use 100% and 118% but rarely as they cannot sustain the power and get quality out of the set. I would not at all suggest this for the masses regardless of how good you think you may be! haha.
awesme Posted June 15, 2017 Posted June 15, 2017 Hi John Was not asking to be trained over the web, I offered my TP access if you wanted to see whats been done TSS and time wise in the past, as you were asking what TSS the guys have been doing and how long the've been riding, and then just shared what I am planning the next 3-4 months out of interest. G Hi, I cannot train you over the Hub but the 1 factor that is missing out this question is you don't specify how you got to those values. You could for example be doing 5 days of 2 x 5min, 2hr recovery, 2 x 2min, recovery tempo, long ride. Or Z2 rides all week and a smash fest on the weekend. So to say looking at those numbers is right or wrong I have no idea how you got to them so I cannot comment unfortunately.
J Wakefield Posted June 15, 2017 Posted June 15, 2017 Hi John Was not asking to be trained over the web, I offered my TP access if you wanted to see whats been done TSS and time wise in the past, as you were asking what TSS the guys have been doing and how long the've been riding, and then just shared what I am planning the next 3-4 months out of interest. G I understand what you shared but as I said I don't know what training / sessions you are doing in order to get those numbers. there many ways to achieve that. Ultimately the goal is progression, if what you have set out for yourself yields improvement in performance you are on the right track. If not, then what you have prescribed is not and some changes need to be made. Honestly, when I design a training program for a client I do not focus on him/her achieving a certain TSS for the week. Personally I am "against" or better said, not focused on chasing TSS and CTL, yes, it is important to a degree but many other variables come into play when doing this. I don't go "ok we need 500 TSS this week, lets do "X"" If a training week/month etc is done correctly progression is made and TSS is what it is end of the week.
awesme Posted June 15, 2017 Posted June 15, 2017 Hi John Understood, this was not done with a target TSS in mind. I just shared what I am planning.I might/should have included IF for those hours probably... As you asked about TSS and hours. anyhow G I understand what you shared but as I said I don't know what training / sessions you are doing in order to get those numbers. there many ways to achieve that. Ultimately the goal is progression, if what you have set out for yourself yields improvement in performance you are on the right track. If not, then what you have prescribed is not and some changes need to be made.Honestly, when I design a training program for a client I do not focus on him/her achieving a certain TSS for the week. Personally I am "against" or better said, not focused on chasing TSS and CTL, yes, it is important to a degree but many other variables come into play when doing this. I don't go "ok we need 500 TSS this week, lets do "X""If a training week/month etc is done correctly progression is made and TSS is what it is end of the week.
J Wakefield Posted June 15, 2017 Posted June 15, 2017 Hi John Understood, this was not done with a target TSS in mind. I just shared what I am planning.I might/should have included IF for those hours probably... As you asked about TSS and hours. anyhow G George, I don't know what you want me to tell you or what you would like to hear? I answered on the TSS and Hours specifically where I said I don't know how you got there in terms of sessions so I am unable to tell you if it is right, good or bad or spot on for you to go to BnB with correct training and form. I cannot tell you off a series of TSS values for a week if training is correct. Please read my posts again.
awesme Posted June 15, 2017 Posted June 15, 2017 not wanting or asking for anything. just offered access to my TP to see pass workouts, if you wanted to see TSS and hours, for whatever reason you asked the original question, data which Ben had access to anyhow. and then just shared what i was planning, not expecting anything or requesting anything. G George,I don't know what you want me to tell you or what you would like to hear? I answered on the TSS and Hours specifically where I said I don't know how you got there in terms of sessions so I am unable to tell you if it is right, good or bad or spot on for you to go to BnB with correct training and form. I cannot tell you off a series of TSS values for a week if training is correct.Please read my posts again.
J Wakefield Posted June 15, 2017 Posted June 15, 2017 Agreed [emoji106] I did send them some questions about the TSS which they said they will incorporate in a future podcast. It's a cool tool, but you have to know the problems/limitations. The questions we get a lot are really good but we have so many and we also only have so much time. Couple with the fact we sometimes get carried away answering some which takes up time. So its not like we ignore questions at all.
NordicElf Posted June 15, 2017 Posted June 15, 2017 It feels a bit off topic and a bit irrelevant because it's from March but the number for the week seemed pretty impressive for me. So it's not training, it's from a tour I did and it's hrTSS because I don't have power on my bike. There was a second week, not as impressive. My CTL peaked at +/- 115
Patchelicious Posted June 15, 2017 Posted June 15, 2017 It feels a bit off topic and a bit irrelevant because it's from March but the number for the week seemed pretty impressive for me. So it's not training, it's from a tour I did and it's hrTSS because I don't have power on my bike. There was a second week, not as impressive. My CTL peaked at +/- 115What tour was that? It looks like fun!
J Wakefield Posted June 15, 2017 Posted June 15, 2017 It feels a bit off topic and a bit irrelevant because it's from March but the number for the week seemed pretty impressive for me. So it's not training, it's from a tour I did and it's hrTSS because I don't have power on my bike. There was a second week, not as impressive. My CTL peaked at +/- 115 Thats a impressive week. No matter who you are.
NordicElf Posted June 15, 2017 Posted June 15, 2017 What tour was that? It looks like fun! It's usually called the Sun City to Cape Town charity cycle tour but this year it was from Polokwane to Cape Town. It's supposed to be an endurance ride but at an average of 33km/h I was racing everyday hehe. It was serious fun.
shaper Posted June 15, 2017 Posted June 15, 2017 I understand what you shared but as I said I don't know what training / sessions you are doing in order to get those numbers. there many ways to achieve that. Ultimately the goal is progression, if what you have set out for yourself yields improvement in performance you are on the right track. If not, then what you have prescribed is not and some changes need to be made. Honestly, when I design a training program for a client I do not focus on him/her achieving a certain TSS for the week. Personally I am "against" or better said, not focused on chasing TSS and CTL, yes, it is important to a degree but many other variables come into play when doing this. I don't go "ok we need 500 TSS this week, lets do "X"" If a training week/month etc is done correctly progression is made and TSS is what it is end of the week. I couldn't agree more, TSS and CTL are just numbers and are only there as an indication. The more important number is TSB to show how fatigued you are and to relate that to how you are feeling and what you learn over time your body can sustain. Also not sure why people so hung up on IF, they feeling macho if they have a high IF because they think they going hard all the time, yet they are probably not even considering the 80/20 rule that many should adopt. Also as you pointed out that if the model numbers for FTP are wrong and not regularly tested and updated then IF is pretty irrelevant !! People definitely do get fixated on numbers whilst ignoring some of the other numbers.
Eugene Oppelt Posted June 15, 2017 Posted June 15, 2017 ...And not adding the weight variable to their numbers W/Kg ✅
NordicElf Posted June 15, 2017 Posted June 15, 2017 Thats a impressive week. No matter who you are. Thanks, I felt like maybe I could boast a little.
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