Jakkals. Posted February 2, 2016 Posted February 2, 2016 Ahah! Ok, so I can see my yellow line went a little low after a big TSS week but I was tired so I cut back a bit and you can see the yellow line come up quite a bit. But maybe I've let it come up too much and I'm losing some fitness. I'm putting in a big week, I started on Sautrday and Sunday with back to back 5 hour rides. How do I use the graph to figure out how to peak? Thanks for your explanation. Try to keep you CTL in the 80-100 range, but dont be overly fatigued
JA-Q001 Posted February 2, 2016 Posted February 2, 2016 Yes, thats what I am basically doing. My understanding was to try and get your blue line up first, Thats base training, then you start working on power, your blue line will start to stabilize, but your pink line will stay some way above blue and yellow well into -, then you start tapering, with speed work and more recovery, keeping your pink line above blue, but allowing the yellow to get closer to 0. this is all dependent on your time constraints. If you are a PRO, you have enough time to build your Blue line as high as possible, lets say 200 (don't know whats a realistic figure?), but the higher it goes, the harder you will have to constantly train to keep it steady. This is where your personal conditions come into play. If you do not have enough time to get that blue line higher or to maintain it, then that would be your peak (artificial peak if you want to call it that), this will be a lot lower than your natural peak. Your peak should be when you have had the correct build and your pink line is still able to be above your blue one, but your yellow line is kept just below 0. Another nice graph to look at, if available through TP is the stress graph, that indicates your Long term and short term Aerobic stress and long term and short term anaerobic stress.During base, you are working mostly on your Long term Aerobic, power is your short term aerobic and long term anaerobic and lastly your tapering and speed work includes mostly short term anaerobic.
jcza Posted February 2, 2016 Posted February 2, 2016 Read about the CTL ramp rate here - http://home.trainingpeaks.com/blog/article/why-ramp-rate-is-an-important-training-metric
NordicElf Posted February 2, 2016 Author Posted February 2, 2016 Read about the CTL ramp rate here - http://home.trainingpeaks.com/blog/article/why-ramp-rate-is-an-important-training-metric Oh dear... my CTL ramp rates are hectic! Last 7 days 12,6 and last 28 days 24,6 - beyond that I think the rates are skewed because of lack of data.
jcza Posted February 2, 2016 Posted February 2, 2016 Oh dear... my CTL ramp rates are hectic! Last 7 days 12,6 and last 28 days 24,6 - beyond that I think the rates are skewed because of lack of data. Will also be skewed if your FTP and/or threshold is incorrect. Remember when changing the values the historical data will remain and not change unless you delete and reload.
jcza Posted February 2, 2016 Posted February 2, 2016 To check reasonableness bear in mind that flat out (10/10) effort for one hour will give you 100TSS and 1.0 IF For 2 hours or more it won't double or triple because you will be tired and slow down. IF will also reduce accordingly. Think of flat out as 100% or 1.0 IF, which means that 80% will equal 0.80 IF and so on. TSS will also reduce similarly. For 2 hours you'll probably get 180 and there hours 260 when training hard.
NordicElf Posted February 2, 2016 Author Posted February 2, 2016 Will also be skewed if your FTP and/or threshold is incorrect. Remember when changing the values the historical data will remain and not change unless you delete and reload. I think this is it. I did change those values but the graph looked the same so I think you're right, I need to delete and reload.... eish... commitment to this data is waning...Maybe set up another account with my FTP data.
NordicElf Posted February 2, 2016 Author Posted February 2, 2016 Will also be skewed if your FTP and/or threshold is incorrect. Remember when changing the values the historical data will remain and not change unless you delete and reload. Ok, I've found where you can recalculate the TSS based on the new threshold, unfortunately it's on a workout basis. If anyone is interested, you click on the workout, click on the files/upload button and then click recalculate. Done some of them and my graph is changing. Will do all of them... eventually...
NordicElf Posted February 2, 2016 Author Posted February 2, 2016 Read about the CTL ramp rate here - http://home.trainingpeaks.com/blog/article/why-ramp-rate-is-an-important-training-metric CTL ramp rate is now 7.9 for 7 days and 14.9 for 28 days. I think that is more like it... although the 28 days one does seem a bit high but I lost 2 big workouts due to garmin failure. Not sure if that would affect it... both were 4+ hours.
NordicElf Posted February 5, 2016 Author Posted February 5, 2016 I have another question related to Training Peaks, TSS and IF. So I did a ride on Wednesday 90mins or so in a hilly area but pretty chilled. Thursday I did hill repeats on a 600m hill x 8 I was hitting 90% max hr. (of max not reserve or anything). Total ride including warm up ride to hill and cool down back home was 70mins .My IF and TSS for Wednesday was hrTss 70 IF 0.65 and Thursday hrTss 68.0 IF 0.72. To me it looks like I didn't do my hills hard enough, I was expecting the numbers to be much higher on Thursday. Thoughts?
V12man Posted February 5, 2016 Posted February 5, 2016 I have another question related to Training Peaks, TSS and IF. So I did a ride on Wednesday 90mins or so in a hilly area but pretty chilled. Thursday I did hill repeats on a 600m hill x 8 I was hitting 90% max hr. (of max not reserve or anything). Total ride including warm up ride to hill and cool down back home was 70mins .My IF and TSS for Wednesday was hrTss 70 IF 0.65 and Thursday hrTss 68.0 IF 0.72. To me it looks like I didn't do my hills hard enough, I was expecting the numbers to be much higher on Thursday. Thoughts?Intervals don't reflect well on total TSS in general because of the recovery time - no matter the perceived intensity - it's in the math.... Just make sure your thresholds are set correctly - this takes some time to make 100% sure they are correct - keep at it... Still - my TSS for last week was over 1800.... this week is much lower... for a reason.
jcza Posted February 5, 2016 Posted February 5, 2016 Intervals don't reflect well on total TSS in general because of the recovery time - no matter the perceived intensity - it's in the math.... Just make sure your thresholds are set correctly - this takes some time to make 100% sure they are correct - keep at it... Still - my TSS for last week was over 1800.... this week is much lower... for a reason. Ouch
V12man Posted February 5, 2016 Posted February 5, 2016 OuchThe last 400 was one ride - probably not the best idea, but it needed to be done.... this week has been much easier - 790 so far.
jcza Posted February 5, 2016 Posted February 5, 2016 The last 400 was one ride - probably not the best idea, but it needed to be done.... this week has been much easier - 790 so far. Are you going to Tankwa or Sabie?
NordicElf Posted February 5, 2016 Author Posted February 5, 2016 Intervals don't reflect well on total TSS in general because of the recovery time - no matter the perceived intensity - it's in the math.... Just make sure your thresholds are set correctly - this takes some time to make 100% sure they are correct - keep at it... Still - my TSS for last week was over 1800.... this week is much lower... for a reason. Those are scary numbers! My threshold is based on an ftp test I did in September. I'd like to think that with over 5000km's since then, that my fitness would have improved, so I'm probably due for another test. Would I tweak the thresholds on guestimates (doesn't seem like a good idea) or would I just bear that in mind while looking at the data until I do my test? I think I'm going subscribe, really enjoying having all these numbers to look at!
V12man Posted February 5, 2016 Posted February 5, 2016 Are you going to Tankwa or Sabie?Nope (or not yet anyway) - GR300 and CE for sure
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