BDF Posted October 7, 2016 Posted October 7, 2016 OP, The Strava Fitness and Freshness graphs are actually quite good. Essentially there are 3 components to the Fitness measure:1. Training Stress Score for the ride (Also called Training Impulse, Suffer Score)2. Fitness score which is TSS/TI/Suffer Score AVERAGE over a period3. Current level value If your TSS/TI/Suffer score for a ride is less than the current fitness score, your calculated fitness level will drop. If it is higher, then it will improve. The relative difference between the current fitness score and the score for the ride will influence the amount by which your fitness level will improve or decrease. The fitter you are, the harder it is to maintain the curve of improvement. Mathematics really.
shaper Posted October 7, 2016 Posted October 7, 2016 Never thought of this.......will definitely check it out thanks.My brother has the Golden Cheetah program.Works perfect, there a little bit of PITA as you have to upload to Golden Cheetah and not automatically, but is a 5 min job and then i manually input the TSS for the workout into the metrics using the TSS calculated in trainingpeaks. If you are analytical then you will be sort of OCD so wont be too much of a PITA I tried a semi auto import of information by using tapriik to export info from trainingpeaks to a dropbox folder then auto import from that dropbox folder to GC on opening the GC, but found it was giving wrong data for the swim workout. So now I just plug my Fenix3 in and import straight to GC then look at the TP TSS numbers for the workouts using the TP phone app and input into the workout those numbers to the TSS, bikescore, GOVSS (run) or Swimscore. Then you can review your Triscore chart which will give your overall graphical form/fitness/fatigue and have also set up a weekly tracker under charts so I get my daily CTL/ATL/TSB and is pretty much same as TP Golden Cheetah is free to download and use
Hennie VR Posted October 7, 2016 Posted October 7, 2016 Works perfect, there a little bit of PITA as you have to upload to Golden Cheetah and not automatically, but is a 5 min job and then i manually input the TSS for the workout into the metrics using the TSS calculated in trainingpeaks. If you are analytical then you will be sort of OCD so wont be too much of a PITA I tried a semi auto import of information by using tapriik to export info from trainingpeaks to a dropbox folder then auto import from that dropbox folder to GC on opening the GC, but found it was giving wrong data for the swim workout. So now I just plug my Fenix3 in and import straight to GC then look at the TP TSS numbers for the workouts using the TP phone app and input into the workout those numbers to the TSS, bikescore, GOVSS (run) or Swimscore. Then you can review your Triscore chart which will give your overall graphical form/fitness/fatigue and have also set up a weekly tracker under charts so I get my daily CTL/ATL/TSB and is pretty much same as TP Golden Cheetah is free to download and use I wonder why Garmin don't add this feature to their Garmin Connect platform. That is basically all they still need (according to my needs). Then I have all my info in one central platform as I use my Forerunner as a activity tracker.
shaper Posted October 7, 2016 Posted October 7, 2016 I wonder why Garmin don't add this feature to their Garmin Connect platform. That is basically all they still need (according to my needs). Then I have all my info in one central platform as I use my Forerunner as a activity tracker. Because Garmin want to charge third parties around USD 5,000 for this privilege and Golden Cheetah is an open source platform software free and run/updated by techies and enthusiasts
JA-Q001 Posted October 7, 2016 Posted October 7, 2016 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). Dont only do kilos. You get a stress graph as well, that gives you your Aerobic and anaerobic stresses in long term and short term, if you only focus on distance/time, then your Aerobic LTS will be way above the rest, meaning that you can complete the distance, but cannot keep up. Remember, you will reach your TSS each time with endurance training, but your FTP will stay stagnant, meaning you wont get stronger, just fitter (you wont be able to test better on each consecutive FTP test). The 'Fitness' line (CCTL) should theoretically never stay above 100. If it does, your FTP setting is either too low or you are over training.
awesme Posted October 7, 2016 Posted October 7, 2016 ... Atm I got TrainerRoad uploading to Strava and TrainingPeaks. also got a garmin that uploads to Garmin, Strava and TP... In the end everything goes to TP, so looking at buying a subscription for TP, added if you ever decide to get a coach, they all use TP.I do have a PMC spreadsheet, where I add everything manually in, and have a couple of graphs, just because I don't have a TP subscription atm, and like playing with the spread sheet. G
awesme Posted October 7, 2016 Posted October 7, 2016 Busy reading his book at night, before I switch the light off, and also reading Joe Friel's book, during the day when I have time. G Read'Racing and training with a power meter'Hunter and CogganOr check his blog
Stricker Posted October 7, 2016 Author Posted October 7, 2016 OP, The Strava Fitness and Freshness graphs are actually quite good. Essentially there are 3 components to the Fitness measure:1. Training Stress Score for the ride (Also called Training Impulse, Suffer Score)2. Fitness score which is TSS/TI/Suffer Score AVERAGE over a period3. Current level value If your TSS/TI/Suffer score for a ride is less than the current fitness score, your calculated fitness level will drop. If it is higher, then it will improve. The relative difference between the current fitness score and the score for the ride will influence the amount by which your fitness level will improve or decrease. The fitter you are, the harder it is to maintain the curve of improvement. Mathematics really.this is where the problem comes in To maintain ,I need score of SS 76 ( now 76 doesn't seem like a lot ) but when you consider a killarney session at 45kph for 50min only gives you 65, you realise how much that 76 really is. So hence the question , what is the easiest/best way to keep on improving? Add another session in morning or double up on current sessions? Thx for all the other advise thus far, book was read but not 100% studied, will get cracking on that this weekend.
'Dale Posted October 7, 2016 Posted October 7, 2016 this is where the problem comes in To maintain ,I need score of SS 76 ( now 76 doesn't seem like a lot ) but when you consider a killarney session at 45kph for 50min only gives you 65, you realise how much that 76 really is. So hence the question , what is the easiest/best way to keep on improving? Add another session in morning or double up on current sessions? Thx for all the other advise thus far, book was read but not 100% studied, will get cracking on that this weekend.Great book Do it ????????????????
BDF Posted October 7, 2016 Posted October 7, 2016 this is where the problem comes in To maintain ,I need score of SS 76 ( now 76 doesn't seem like a lot ) but when you consider a killarney session at 45kph for 50min only gives you 65, you realise how much that 76 really is. So hence the question , what is the easiest/best way to keep on improving? Add another session in morning or double up on current sessions? Thx for all the other advise thus far, book was read but not 100% studied, will get cracking on that this weekend.Cool, Things that influence TSS:1. Length of Time of the ride2. Relative effort based on time in zones both HR and Power3. Points in the Red (How much of your time was spent in zone 5 HR)To pip 76 points takes me 1 hr on the IDT at 85%+ HR What I do is try my best to not lose too much on the week (2-3 points) and hit a good 4-5 hour ride at on the weekend. My graph looks a bit like a slowly ascending saw-tooth. The higher it gets, the more effort it takes to maintain and improve. So I have reconciled myself to hitting a plateau but at least maintaining that plateau. Time and priorities being the major influence. You are quite fit at 76. Is your goal to compete or to keep enjoying riding by being fit enough to be ok after a tough ride?
Stricker Posted October 7, 2016 Author Posted October 7, 2016 Cool, Things that influence TSS:1. Length of Time of the ride2. Relative effort based on time in zones both HR and Power3. Points in the Red (How much of your time was spent in zone 5 HR)To pip 76 points takes me 1 hr on the IDT at 85%+ HR What I do is try my best to not lose too much on the week (2-3 points) and hit a good 4-5 hour ride at on the weekend. My graph looks a bit like a slowly ascending saw-tooth. The higher it gets, the more effort it takes to maintain and improve. So I have reconciled myself to hitting a plateau but at least maintaining that plateau. Time and priorities being the major influence. You are quite fit at 76. Is your goal to compete or to keep enjoying riding by being fit enough to be ok after a tough ride?1- Keep enjoying my rides2- Drop everyone that previously dropped me ( Very long list ) hurt everyone that previously put me in hurt box ....Revenge all round 3 - Have 100 KOMS ... :clap:
BDF Posted October 7, 2016 Posted October 7, 2016 1- Keep enjoying my rides2- Drop everyone that previously dropped me ( Very long list ) hurt everyone that previously put me in hurt box ....Revenge all round 3 - Have 100 KOMS ... :clap: Die Muishond's nemesis I see!!
awesme Posted October 7, 2016 Posted October 7, 2016 90min on TrainerRoad with Kickr, TSS 109, and 2Kg's less due to sweat What type of CTL are you maintaining atm. G Cool, Things that influence TSS:1. Length of Time of the ride2. Relative effort based on time in zones both HR and Power3. Points in the Red (How much of your time was spent in zone 5 HR)To pip 76 points takes me 1 hr on the IDT at 85%+ HR What I do is try my best to not lose too much on the week (2-3 points) and hit a good 4-5 hour ride at on the weekend. My graph looks a bit like a slowly ascending saw-tooth. The higher it gets, the more effort it takes to maintain and improve. So I have reconciled myself to hitting a plateau but at least maintaining that plateau. Time and priorities being the major influence. You are quite fit at 76. Is your goal to compete or to keep enjoying riding by being fit enough to be ok after a tough ride?
Stricker Posted October 7, 2016 Author Posted October 7, 2016 90min on TrainerRoad with Kickr, TSS 109, and 2Kg's less due to sweat What type of CTL are you maintaining atm. GCurrently sitting in high 60s How accurate is this?10min warm up20min FTP test TL = 50S/S = 41. How does this compare to TR and other programs?
awesme Posted October 7, 2016 Posted October 7, 2016 Tr allows for either the 8min test or the 20 minute test.here is a link to both.the 20minute test (1x20) = TSS = 80the 20minute test (2x20) = TSS = 94the 8 min test = TSS = 78 8 Minute: https://www.trainerroad.com/cycling/workouts/1271-8-minute-test20 Minute: https://www.trainerroad.com/cycling/workouts/1270-20-minute-test G Currently sitting in high 60s How accurate is this?10min warm up20min FTP test TL = 50S/S = 41. How does this compare to TR and other programs?
Stricker Posted October 7, 2016 Author Posted October 7, 2016 Tr allows for either the 8min test or the 20 minute test.here is a link to both.the 20minute test = TSS = 80the 8 min test = TSS = 78 8 Minute: https://www.trainerroad.com/cycling/workouts/1271-8-minute-test20 Minute: https://www.trainerroad.com/cycling/workouts/1270-20-minute-test Gnot on TR so cant view page, But looking at this TR gives double the S/S vs Strava
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