weekly tss score

[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

Edited September 18, 2017 by Stricker

[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.

Edited October 24, 2017 by Captain

[Jurgens Smit]

Hopefully someone can help here. I have been off the bike since 23 September due to an accident. I restarted my training on 06 Nov only to get bronchitis on the 12th and now been a week in hospital with Pneumonia.

 

It’s safe to say my ftp is non existent at this stage and I’ll still be off the bike to 3rd week in December to be on the safe side for my heart.

 

When I start training again it’ll probably be a week or 2 at zone 1/2 then a week introducing tempo intervals and then only maybe week 4 some ftp intervals again. How long before I can realistically be where I was before I crashed?

 

I’m hoping I’ll be able to train in my current zones again after a month. Is that too optimistic?

[Audible Anarchy]

Around 8-12 weeks?

 

6 odd weeks of getting going again / building a base all sub threshold and once you start feeling like your old self, another 4 to 6 odd of regular training and some z5 / z6 action

 

Everbody’s different of course...

 

I had a knee injury in beg august and couldnt even bend my knee for 4 / 5 weeks... lost around 25% of ftp... and then came back to ride a pb last week at 94.7.

 

So... *tries to do maths in head... 10 weeks or so?

 

Just focus on consistency at first, listen to your body and start slow - setbacks suck and destroy the motivation big time.

[Jaco-fiets]

Question: What IF or TSS is considered a hard workout that warrants a recovery/ active recovery the next day.

 

I know workout prior to that day plays a role but just interested to know from what score it can be considered a hard workout

[Jurgens Smit]

Around 8-12 weeks?

 

6 odd weeks of getting going again / building a base all sub threshold and once you start feeling like your old self, another 4 to 6 odd of regular training and some z5 / z6 action

 

Everbody’s different of course...

 

I had a knee injury in beg august and couldnt even bend my knee for 4 / 5 weeks... lost around 25% of ftp... and then came back to ride a pb last week at 94.7.

 

So... *tries to do maths in head... 10 weeks or so?

 

Just focus on consistency at first, listen to your body and start slow - setbacks suck and destroy the motivation big time.

Not what I wanted to hear????

 

Thanks bud

[Veebee]

Acceptable because its December... and I have become very lazy after 947. Gonna take many hours to get going again.

 

[J Wakefield]

15h28
Tss: 701
IF: .68

[fanievb]

8:59
TSS: 507 

IF: 72