weekly tss score

[Help.Me.]

Very impressive figures on this thread. No wonder i always feel if i want to die on my outside rides!!!   

[shaper]

iLevels? Not sure I know what that is. Will have to read up on it.

 

I struggled with Golden Cheetah, and found the WKO4 interface easier. The cost was once off, which I prefer to a monthly subscription.

 

That was in 2016, I think, when I was a little more serious, and had time to train and race. I probably use a fraction of the potential of WKO4, even less now that I’m just riding for fun. I use the word “fun” lightly, as I will always try ride in the front 20 places in a race. It’s nice to see some additional information on specific pets of my ride/race.

Thanks, more reading Ilevels https://help.trainingpeaks.com/hc/en-us/articles/115000272811-An-Introduction-to-iLevels-in-WKO4

[shaper]

I am just doing IDT at present, so battling to get the TSS up as I generally only do three sessions a week. An interval session gets me a 70 - 85 TSS per session with IF at about 0.84

 

I have taken the approach to use the time to do interval sessions when I use IDT, the easy / steady state rides on the IDT are just too boring and I can only manage an hour!

Sounds like most of your sessions are an hour or less in duration.  Do a 2hr session once a week, with sweet spot intervals in it 15mins or so long, will be good for the TSS as well as improve all round fitness/endurance levels

[fanievb]

Those are some good numbers batman.

 

  

 

we'll see tomorrow when I do my monthly ftp.....    

[cadenceblur]

Sounds like most of your sessions are an hour or less in duration.  Do a 2hr session once a week, with sweet spot intervals in it 15mins or so long, will be good for the TSS as well as improve all round fitness/endurance levels

Yes, sessions are about length  and focused at threshold and above, I know I am lacking in the endurance / tempo range at present.

 

On the two hour session, do you suggest at easy pace with a few tempo intervals (for 15min) within the session?

[shaper]

Yes, sessions are about length  and focused at threshold and above, I know I am lacking in the endurance / tempo range at present.

 

On the two hour session, do you suggest at easy pace with a few tempo intervals (for 15min) within the session?

Do an easy 10-15 min warm up increasing %FTP, 5 min recovery then 4 or 5x15 mins in the range 83-90%FTP with 5 mins recoveries between, finish with an endurance %FTP.  Should help improve endurance.  You can increase or decrease 3-5mins either way on the sweet spot workouts depending on how you feeling (i.e 6x12mins or 4x20mins)

[Frosty]

Thanks, more reading Ilevels https://help.trainingpeaks.com/hc/en-us/articles/115000272811-An-Introduction-to-iLevels-in-WKO4

Thanks - I’ve read the link, and I’ll check it out over the weekend on WKO4.

[Frosty]

I am just doing IDT at present, so battling to get the TSS up as I generally only do three sessions a week. An interval session gets me a 70 - 85 TSS per session with IF at about 0.84

 

I have taken the approach to use the time to do interval sessions when I use IDT, the easy / steady state rides on the IDT are just too boring and I can only manage an hour!

Sounds like most of your sessions are an hour or less in duration. Do a 2hr session once a week, with sweet spot intervals in it 15mins or so long, will be good for the TSS as well as improve all round fitness/endurance levels

Yes, sessions are about length and focused at threshold and above, I know I am lacking in the endurance / tempo range at present.

On the two hour session, do you suggest at easy pace with a few tempo intervals (for 15min) within the session?

Do an easy 10-15 min warm up increasing %FTP, 5 min recovery then 4 or 5x15 mins in the range 83-90%FTP with 5 mins recoveries between, finish with an endurance %FTP. Should help improve endurance. You can increase or decrease 3-5mins either way on the sweet spot workouts depending on how you feeling (i.e 6x12mins or 4x20mins)

@cadenceblur - over and above shaper’s good plan, have a listen to this podcast (link below).

 

Kevin Poulton is a coach for a few of the Aussie WT riders. Back in 2016, Mat Hayman crashed out of Omloop Het Nieuwsblad and fractured his arm. It looked like his Classics campaign was over but within days he was back training indoors, using Zwift, and less than six weeks later he crossed the line first in the velodrome to clinch victory in Paris-Roubaix. He believes in back-to-back sessions, which sounds hard, but beneficial.

 

https://podcasts.apple.com/za/podcast/the-cycling-podcast/id665713706?i=1000469492484

[cadenceblur]

Thanks will have a listen.

[cadenceblur]

Thanks will have a listen.

[shaper]

Do an easy 10-15 min warm up increasing %FTP, 5 min recovery then 4 or 5x15 mins in the range 83-90%FTP with 5 mins recoveries between, finish with an endurance %FTP.  Should help improve endurance.  You can increase or decrease 3-5mins either way on the sweet spot workouts depending on how you feeling (i.e 6x12mins or 4x20mins)

@cadenceblur, to add to this, maybe why you struggle to get over an hour is that your endurance workouts are perhaps just sitting there pedaling at one set FTP% for the whole hour or more?.... that will become mindbogglingly boring and a struggle.

 

It is why you try to break up the hours into intervals, even if the interval is not hard like sitting at sweet spot, it will work you and having recoveries breaks up the monotony, keeps your muscles and legs interactive with the workout and even your mind (which might be only watching the clock run down on the interval).  The 15min intervals can also be tweaked to be more involved as you can do different %FTP on each one to vary effort on the legs, first might be at 83%FTP, 2nd at 90%FTP, 3rd at 85%FTP, 4th at 88%FTP etc.  You can also change cadence to make it more interactive/interesting.  If your cadence is normally 80-85, then consider doing one of the intervals at 90-95.

 

The longer 2hr or so rides where you are doing a structured workout and it is more about endurance and building aerobic capacity, they become easier if you break them into smaller intervals and add variety.

 

I generally put on a movie for these longer structured workouts as you are working but not bleeding through the eyes. 

 

Also as Frosty said, a back to back workout can have great benefit.  

[cadenceblur]

Thanks. Yes the issue is definitely the time and docile pace with the less strenuous workouts. I have scheduled a longer one for the weekend with the "break ups" suggested so will see how that goes. Appreciated the input.

[RocknRolla]

Legs are real heavy this week. I'm taking it a lot easier. Went to ride outdoors this morning which is generally less strenuous.

I am loving the way hills feel at the moment despite the heavy legs.

[Jehosefat]

I’m not sure if the formula will work for the week:

 

TSS = IF x IF x duration in hours x 100

 

IF would then be the SQRT of TSS / 100 / duration (in hours).

 

Work in simple numbers:

 

TSS = 0.91 x 0.91 x 1 x 100 = 82

 

IF = SQRT of (82 / 100 / 1) = 0.91

 

Rounding errors will give a decimal place difference.

 

 

I tested it on my week of 416 for 7.2 hours.

The answer should be 0.77 for my week, using a calculator.

As I only have the free version of TP, I can’t see what they show for the week’s IF.

WKO4 does show it, 0.77, so I’m happy that the formula is close enough.

 

The expression used in WKO4 is:

sum(TSS,”week”)/sum(duration,”week”)/36))^.5

 

Assuming the "duration" in the WKO4 formula is in seconds then that formula and yours are exactly the same 

[Frosty]

Assuming the "duration" in the WKO4 formula is in seconds then that formula and yours are exactly the same

I’m sure it is, because 3600 would be seconds, and /100 would explain the /36 in the WKO4 formula. I’m not too worried about trying to calculate it, when the software does it.

 

In trying to help RocknRoller, I learnt something too about calculating IF using TSS, duration and the other constants.

[RocknRolla]

Glad To be of assistance