Form / Fatigue / Stress scores

[Stricker]

Morning All.

 

Yes its Friday  

However this is not a Friday topic but rather important 1.

 

So I have Fatigue and Freshness on my strava and have been following it etc ect.( power meter and HR)

 

 

Now in the beginning it was very nice, do ride , see how your form go to - X , recover a little and see how your fitness improves.

 

In the week I took a ride to Chappies from Town @ +-32kph , hitting the climbs at +-4wpkg, total ride time was 1:30min , only to maintain current form, did Killarney with snakes only to drop 3 stress points

 

So the questions are, how do I go about keep on improving my Fitness :

 

Stay with current training and start adding morning sessions ?

Extending my training to become longer ?

 

Coach would be perfect I know, sadly cant afford 1

 

Advise would be appreciated.

 

 

 

 

 

 

 

[Captain Fastbastard Mayhem]

Intervals. Lots of them. 

 

HIIT stuff produces HUGE gains in overall fitness and strength. 

['Dale]

Read

'Racing and training with a power meter'

Hunter and Coggan

 

Or check his blog

['Dale]

Stricker

 

What's your performance goal?

That determines everything

 

Top 10 at One Tonner in your bunch, etc?

[Stricker]

Stricker

 

What's your performance goal?

That determines everything

 

Top 10 at One Tonner in your bunch, etc?

Don't believe I have enough experience to compete for top spots this season, do however believe, next season will be big for me ( if I'm still cycling)

 

So goal would be to become as strong as possible , try and reach my ceiling , understand body and how to get the best out of it 

 

And of course just enjoying every minute I get to spend on bike

[pe3nguin]

Dont place too much emphasis on Strava's fitness and freshness algorithms. Read Hunter&Coggan as advised then use Golden Cheetah to monitor your sick gainz.

[Frosty]

Read Study

'Racing and training with a power meter'

Hunter and Coggan

 

Or check his blog

Fixed 

 

I have read it, but it requires a fair bit of studying, testing and analysing to get full value for money. Best book I've bought in many years.

['Dale]

Fixed

 

I have read it, but it requires a fair bit of studying, testing and analysing to get full value for money. Best book I've bought in many years.

Hehehe

 

Those drills for training specificity is the bomb ????????????

[Hennie VR]

I chased gains on that Strava Fitness & Freshness graph and totally burned myself out. I am struggling to get back into cycling. I approached it totally wrong.

 

Was interesting to see that even though I had much higher fitness scores than my brother at one stage he was still able to outride me on any training session. Like they say it's more an indication to see if your gaining fitness in the long run.

 

It sucks that they only use cycling activities in the calculation and don't include running. Gives you a false figure if you do both. I decided I'm going to move over to Training Peaks for this reason. At least they take all your activities into account. 

['Dale]

Don't believe I have enough experience to compete for top spots this season, do however believe, next season will be big for me ( if I'm still cycling)

 

So goal would be to become as strong as possible , try and reach my ceiling , understand body and how to get the best out of it

 

And of course just enjoying every minute I get to spend on bike

As a start, determine your FTP

And critical power over 5 secs, 30 secs, 60 and 300 seconds

Then build your peak power profile (best avg over those time splits)

['Dale]

What you can measure, you can control ????

[usxorf]

Not sure how the TLA fits into the strava graph, but there's a ceiling for CTL (fitness?) based on how much TSS (training stress) you accumulate in a week (on average, loosely speaking). There's a spreadsheet / calculation floating around the web where you can play around with how TSS affects CTL.

 

You'll either have to ride more hours, or get more TSS out of the same hours. I prefer the more hours approach, as there is only so much intensity I can recover from. But easy riding (not _recovery_ riding), can just keep piling it on (within reason).

[Frosty]

My 2-me-from-me Christmas prezzie is the WKO4 purchase - have been using Golden Cheetah and Sport Tracks, but it's so much easier working through the book "Training and racing with a power meter".

 

I can also use it to help my training buddies who are far less analytical than me. That way I get to see at least 3-4 different sets of data and see how changes affect each graph.

 

The TTF value is something to watch though.

 

 

Sent from my iPhone using Tapatalk

[shaper]

I chased gains on that Strava Fitness & Freshness graph and totally burned myself out. I am struggling to get back into cycling. I approached it totally wrong.

 

Was interesting to see that even though I had much higher fitness scores than my brother at one stage he was still able to outride me on any training session. Like they say it's more an indication to see if your gaining fitness in the long run.

 

It sucks that they only use cycling activities in the calculation and don't include running. Gives you a false figure if you do both. I decided I'm going to move over to Training Peaks for this reason. At least they take all your activities into account. 

I use trainingpeaks in conjunction with Golden Cheetah as training peaks will calculate the TSS scores for all my disciplines, swimming, cycling, running and I input this information into GC as it currently only really calculates TSS fro cycling. There is a lot of graphical information as well as other stuff with GC which you can get in TP but have to pay for.  

[Hennie VR]

My 2-me-from-me Christmas prezzie is the WKO4 purchase - have been using Golden Cheetah and Sport Tracks, but it's so much easier working through the book "Training and racing with a power meter".

 

I can also use it to help my training buddies who are far less analytical than me. That way I get to see at least 3-4 different sets of data and see how changes affect each graph.

 

The TTF value is something to watch though.

 

 

Sent from my iPhone using Tapatalk

 

And you can adapt your training to make sure you are always stronger than your training buddies    

[Hennie VR]

I use trainingpeaks in conjunction with Golden Cheetah as training peaks will calculate the TSS scores for all my disciplines, swimming, cycling, running and I input this information into GC as it currently only really calculates TSS fro cycling. There is a lot of graphical information as well as other stuff with GC which you can get in TP but have to pay for.  

 

Never thought of this.......will definitely check it out thanks.

My brother has the Golden Cheetah program.