weekly tss score

[J Wakefield]

redo ftp?

 

can you suggest a FTP test protocol on the IDT?

 

I recall you mentioning shorter test than the Coggan 20 min test

 

Yes you can re-do it or you can adjust by 10w and then re-calculate your scores like IF and TSS and you will also get a pretty spot on FTP value. for example a proper recovery ride 1.5hours will be a .65 IF and around 70/75 TSS. 

 

5 x 10min Zone 4 for example will be a .8 IF and 165TSS. 

 

If you banging out a 2 hour ride with a IF of .9 or above values are to low, if you hitting intervals like 5 x 10 and you doing .7 then your values are to high.

 

On the above its all relevant on RPE so if you doing Z4 at a RPE of 8 which is correct you shouldn't have a .7 IF.

 

On the test itself - personally I would use 2 x 10min all out. 20min as I have said before for me personally is not data I use at all.

[Eugene Oppelt]

Hi John, as always appreciate your advise.

 

Will just take Sundays race numbers on Wattsboard:

 

Time : 2:05

TSS : 154

IF : 84

 

When looking at the 60min @ FTP =100tss

Would assume you take your NP and not AVG Power.

 

Tnx

Stricker

 

Race time was about 1:56

Or did you include your warm-up ????

[rudi-h]

Guesstimate would be +3/5% on current ftp..but nothing over the top

 

Did a zone 2 ride yesterday on IDT in Erg Mode

 

200watts avg for 2:00

 

Wattsboard telling me 101 TSS

If worked back to 60min@FTP=100TSS formula it should have been in the 120s..

 

Could it be that it takes HR into consideration as well as Watts?

 

Tnx

 

 

TSS does not include HR.  rTSS or TRIMP scores are based on HR, but it will be clearly indicated when it is an HR based TSS value.

 

The TSS calculation is based on the Normalized Power and not on Average power.

 

TSS = Time x IF x 100.  So in your case, you are correct, with an FTP of 310W will give you a TSS of 129 based on your 2 hr ride @ 200W

 

Your NP cannot be lower than your average power, thus the calc is incorrect.  I'm guessing that either your power data got corrupted or something went wrong with the file transfer between your IDT and whichever software system you use to calculate TSS.

[J Wakefield]

 

 

Your NP cannot be lower than your average power, thus the calc is incorrect.  I'm guessing that either your power data got corrupted or something went wrong with the file transfer between your IDT and whichever software system you use to calculate TSS.

 

Sometimes it can. Random I know but it does. 

 

2 hr recovery is not 129tss. if it is you riding way to hard or your values aren't right. 

[Jurgens Smit]

TSS 936

IF - .78

14 hours

 

1 training ride in the week + the Jock Tour

 

Previous week was the first week back on the bike after a 2 week forced break due to flu.

 

TSS - 369

[Veebee]

TSS: 638

IF: .73

 

10 hours

 

had to miss out on a 3 hour ride yesterday due to the crazy weather we had in Durban.

This week will be easy, off to Cpt for 6 days without my bike.

[awesme]

2nd week of

 

TSS: 500

IF: 0,78

 

Missed out on one workout, TSS: 71

 

Battle with legs not wanting to play along

 

Another week of TSS:500 and then cut back for B&B.

 

G

[shaper]

Had a quiet week last week as still recovering from an ITB injury and was also a taper week in the lead up to CPT marathon which I ran yesterday:

 

TSS 586

IF 0.81

 

2 swims, 3 easy spins, short leg stretch on Sat and Marathon yesterday (marathon TSS 311)

[J Wakefield]

Had a quiet week last week as still recovering from an ITB injury and was also a taper week in the lead up to CPT marathon which I ran yesterday:

 

TSS 586

IF 0.81

 

2 swims, 3 easy spins, short leg stretch on Sat and Marathon yesterday (marathon TSS 311)

 

How was that long running thing go for you??

[Stricker]

Had an Easy/Lazy week.

Not getting enough sleep and feeling it.

 

433

79%

7hours

 

 

This coming week should be interesting to see how the body handles big load.

 

800-1000 TSS in 3 days

[shaper]

How was that long running thing go for you??

Was hard work yesterday, more due to the fact that there had been minimal long distance runs in the 5 weeks preceding the event due to the ITB injury... knew it would be, so what I take away from it is the mind over matter and add more experience with regard to the mental strength...often underestimated and needed in endurance events when not all goes according to plan!

[NotSoBigBen]

Just ticking along ....

 

[J Wakefield]

Was hard work yesterday, more due to the fact that there had been minimal long distance runs in the 5 weeks preceding the event due to the ITB injury... knew it would be, so what I take away from it is the mind over matter and add more experience with regard to the mental strength...often underestimated and needed in endurance events when not all goes according to plan!

 

I cant even run my mouth anymore, I really do have respect for anyone who does marathons - 1st or last place.

[madmarc]

So these last few weeks I decided to get a bit more scientific about training for 947. I signed up with Trainerroad and in WK2 of an 8 WK short power build plan.

 

Been trying to get my head around this whole TSS / ATL / TSB / CTL thingy, its actually quite intimidating, but whats the use of signing up for this type of thing if you don't have at least a small understanding of whats happening.

 

I found a PMC in excel on the net and downloaded my rides basically worked out the TSS (more or less  ) for them using a TSS calculator and HR training zone analysis on Runalyze (I dont have a PM on my bikes). Then I entered the TSS scores from the TR plans.

 

So my graph looks like this 

 

 

 

My TSB will be at 20.73 and my ATL at 45 and CTL on 65.8 on the day of 947

 

Any coaches or clever guys care to comment ?

 

Am I on the right track here ?

 

Bear in mind I came off a 2.5 year lay off and started riding again at end of April again (thats where i started the graph input from)

 

Oh & BTW I was also smoking 20 / day now down to 5 and the plan is to have given up by race day

 

[shaper]

So has been a couple of weeks and have seemed to got my mojo back, although still recovering from my ITB running injury.  Last week was a good week

 

TSS 811

IF 0.77

[Captain]

TSS does not include HR.  rTSS or TRIMP scores are based on HR, but it will be clearly indicated when it is an HR based TSS value.

 

The TSS calculation is based on the Normalized Power and not on Average power.

 

TSS = Time x IF x 100.  So in your case, you are correct, with an FTP of 310W will give you a TSS of 129 based on your 2 hr ride @ 200W

 

Your NP cannot be lower than your average power, thus the calc is incorrect.  I'm guessing that either your power data got corrupted or something went wrong with the file transfer between your IDT and whichever software system you use to calculate TSS.

I am not sure that your calculation of the TSS is correct. The formula for TSS is (Time x NP x IF)/(FTP x 3600) x 100

 

So if I do the calculation (using time in seconds), I would get (7 200 x 200 x .645)/(310 x 3600) x 100. This would result in a TSS of 84 for the two hour ride.