Quick Answer: How To Use Training Peaks - BikeHike What is a good CTL score? What is TSS and CTL? As with weekly TSS, this number is best determined using historical data. What is a good TSS? Related Post: Complete Guide to Polarized Cycling Training. The above formula means that your CTL is Equal to Yesterday's CTL plus your TSS minus Yesterday's CTL divided by the CTL Time Constant. Cycling's most effective training system. TrainerRoad. TSS equals IF (2): hours spent. CTL is heavily affected by training volume because long moderate-intensity rides are great for racking up high daily TSS. I need an active recovery rest period every 3 weeks or so because of fatigue. Note that, in effect, CTL represents the training an athlete has done in the past 3 months given the nature of exponentially weighted averages. Easy to plan and build workouts. My fitness hit a high of 84 but was mostly hovering in the mid 60s, which is very low for a competitive Category 1 racer. On average an IRONMAN run will vary between 190 and 250 TSS, depending on the athlete, while IF ranges are between 0.7-0.85. To create an ATP based on weekly TSS you will need to enter your weekly TSS goal. I did one 22 mile ride on my mountbike. Below is the Performance Manager Chart that were all accustomed to seeing. Unfortunately, there is no simple answer to this question as CP values can vary depending on a number of factors, including the specific course, weather conditions, and the athletes level of fitness. If you go through a huge build, the numbers get kind of wonky later on, and I'll show you this in the video. The rate at which your CTL should climb is very variable athlete to athlete, but generally 5-8 TSS/day per week is a good ballpark to start with. If you know the IF and duration, enter those into the planned fields and TrainingPeaks will calculate the Training Stress Score. Pingback: Off-Season Training: Why and How You Should Detrain on Purpose - CTS, Pingback: The 4 Worst Ways Cyclists Sabotage Their Training - CTS, Pingback: Training Stress Score for Cycling: What TSS is, how to use it, and what it doesnt tell you - CTS, Pingback: How to Get Ready for Bike Racing Season - CTS, Your email address will not be published. But if you look at just these numbers, and you're not looking at what you did before, it's not going to fully capture all the volume and intensity like it should. Note: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score, Normalized Power, and Intensity Factor. In practice, CTS Coaches typically see CTL values around 40-100 for century and non-competitive gran fondo riders. sb. How to Use Data Science for Analyzing Endurance Athletes Upon returning to training he set his highest 20-minute power of the year. And then you go through a training block, and you're still at 70. CTL is a proxy for fitness - it's what you've actually managed to do for the last six weeks. Many often ask: Is CTL a good measure of fitness? While it can be used as a general fitness guide, it is not meant to be utilized as race readiness. Okay so lets double check the percentages: The first week looks too hard but its just one ride where I did a 15 minute effort then tempo bursts, so thats an outlier. Once we have this goal Fitness (CTL) number, the next logical step is to plan the TSS progression that will add up to this target CTL on a given date to maximize our chances of achieving our goal performance. When I provide free power file analyses for athletes, many people NEVER take a rest week. 50-75 is starting to show decent levels of fitness. Training Stress Score (TSS) is meant to reflect the training load from an individual workout. Understanding and Using the TrainingPeaks Metrics CTL and TSS Without an objective way to measure your training load, properly structured training is not possible. However, a good rule of thumb is to aim for a ctl of around 60-70% of your maximum heart rate. Your CTL is how much force your muscles can produce per minute. The only way to achieve this is through the proper balance of stress and fatigue, both over the long term and in the days leading up to your event. Ptl Bact Training - Bila Rasa The idea behind TSB is pretty intuitive- you want to arrive at race day as fit as possible, but not too fatigued to perform your best. What will riding a ton of base miles do to my CTL curve and Fitness Score?If you want to skip the details, jump down to the section Am I Fit and Race Ready. Interested to learn more? I disagree. How much fatigue is too much? - Training - TrainerRoad If you have less training versus prior weeks, your Strava Fitness score will decrease.). One of the hidden benefits of stress-based periodization is that athletes can get a better sense of self, training according to their stress levels and making decisions that help them balance the load, instead of just following random training guidance. 100+ means you're working your ass off Learner421 2 yr. ago I like your breakdown. Although CTL is important and valuable, it is often misinterpreted and misused. While I like that Strava made the idea of Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) very easy to understand, there is one massive reason why you shouldnt obsess over this curve and base your overall fitness solely on this one number. A pop-up window will appear. Part 1: Chronic Training LoadSo What? - Joe Friel I can help you change that. But you saw what I just did, all that you're telling me that I'm don't have a ton of riding in my legs? What is the best way to update the hold page on the athlete home site? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Legal | Privacy Policy | Cookies Settings | Do Not Sell My Personal Information. A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. 75-100 is good. TrainingPeaks Performance Management Chart. It is very common practice to have a good CTL score between 65-70 for an event that is well-prepared. Using the IRONMAN CTL Calculator or 7 0.3 CTL calculator . ATL is the exponentially weighted average of the workouts from the past 7 days, so a much smaller snapshot of training. TSB is straightforward it is the balance of Chronic and Acute Training Load. Were all chasing peak fitness. Training Peaks - Fitness, Fatigue & Form What does it mean? Do you recommend a max ramp rate? The staff at TrainingPeaks includes passionate athletes, coaches, and data enthusiasts. Under Select Parameters enter the value from the chart (70 in this example). See how important it is to step back and see the forest vs the trees? So if your CTL is 100 you're banging out 100 TSS a day. Difficulty: Easy or 2/10, Accuracy: Least 2/10. Training Stress Score (TSS) is a composite number that takes both the intensity and duration of your workout into account. These workouts take very different tolls on the body and spur different physiological adaptations. Depending on the context in which it is being asked, ctl for ironman could refer to the control system used by the Iron Man suit, the computer-aided design software used to create the suit, or the company that manufactures the suit. Then when you go to taper, you're not going to be faster; you would have been better off just doing a normal build and riding with the fitness that you've had. Workouts featuring long, sustained subthreshold intensities like Tempo, SweetSpot Tempo, and SteadyState intervals ramp up CTL, too. 2. To read more about planning with TSS pick up Jims book Triathlon 2.0: Data-Driven Performance Training or go to AlanCouzens.com. The accuracy of several training metrics all hinge on the accuracy of the FTP value entered into training software and bike computers. To get started planning with TSS follow the steps below. As a result, if youve averaged a CTL of 80 in the previous few weeks, you should expect to exceed a CTL of 105 in the coming weeks. Never compromise recovery to gain fitness. Wattsboard is also a good one for mobile use 17 BloodyDeed 4 yr. ago Wow, never heard of elevate up until now.. Keeping CTL high over time means keeping daily TSS high. Said differently, while Ive accumulated a lot of Chronic Training Load, OR FITNESS, I am NOT RACE READY and not RACE FIT. This is the impact that each individual workout has on the overall training load. That means someone who just rides a lot at one steady pace could appear very fit (i.e. Ifthings go as planned, this will bring you into great shape on race day. Actually, NO!!!!! Learn more about TSS here. It is possible to become extremely fatigued after riding to a high of more than 450 miles per hour. If you are already at this level, it may not be necessary to raise it. TrainerRoad doesnt display your ATL directly, but its factored into every training plan. This takes into account how different sport types can be more intense due to the stress it imposes on your body. (The most basic reason is that you are training less. The ATP will calculate the weekly TSS required to hit that target. When you do this, youll see the column with the blue arrow. That weekend my score went from about 11 to 21. Heres the CTL: The blue arrows indicate periods of rest, and between the red arrows is the previous graph. Traditionally, CTL is a weighted average of your daily TSS for the last 6 weeks, with greater emphasis placed on more recent workouts. For instance, a relatively easy two-hour ride and an extremely intense workout of under an hour can result in the same TSS. A TrainingPeaks subscriber recently said he uses the Performance Management Chart (PMC) and has a basic understanding of Chronic Training Load (CTL), Training Stress Score (TSS), Training Stress Balance (TSB), and the other markers of performance. Each workout you do is assigned an Intensity Factor (IF) which is how hard that workout was relative to your Functional Threshold, or the max effort that you can sustain without fatiguing for around one hour. What is CTL CTL is a reflection of the consistency, duration and intensity of the last 6 weeks to several months or more of your training. A high-TSS workout does not guarantee an increase in fitness, as intensity and duration both factor in and dont stress your body equally. Chronic Training Load (CTL) is one of the key metrics athletes and coaches track on the Performance Manager Chart in TrainingPeaks software. You should achieve a high TSS score if you are putting your body through a lot of stress during the workout, as this indicates that the amount of stress you are putting on your body will be manageable and will not cause any problems. Complete Guide to Polarized Cycling Training. Were here to help you reach your goals! TSS doesnt account for things like Repeatability or Race Specific efforts. Training Stress Score (TSS) is a composite number that takes into account the duration and intensity of a workout to arrive at a single estimate of the overall training load and physiological stress created by that training session. Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Listen to the episode onApple Podcasts,Spotify,Stitcher,Google Podcasts, or on your favorite podcast platform. So don't be hard on yourself when you're like, Why are my numbers all screwed up, you might have just went through a big build, or there might have been something else that happened. Where do you buy your gels, hydration mixes, and energy bars for training and races? And you're like I gotta go more, it's not always that. Here is the race season from 2018: Clearly the orange and red is more visible, but I wanted to paint the picture that most of the lines will still be blue, green, and some yellow. The calculation for TSS compares your normalized power to your FTP to determine how hard youre going in relation to your maximum sustainable power output. With this information, you can determine the appropriate IF, and thus pace or power, you or your athlete can hold off the bike and train to achieve that goal. Formula CTLtoday = CTLyesterday + (TSStoday - CTLyesterday) (1/CTL time constant) I want to show you why in August, there's this huge portion where my TSB goes positive. Very effective, customisable analysis and planning for serious in-depth nerding - takes a bit of learning, though. Tri / Triathlon / Triathlons - do they float your boat? (page 59) | LFGSS Warning: Starting with a low Fitness (CTL) and trying to reach a high target Fitness (CTL) that your body is not prepared for, may result in excessive ramp rates possibly leading to illness, injury, or burnout. For more cycling training knowledge, listen to Ask a Cycling Coach the only podcast dedicated to making you a faster cyclist. For many riders, this is a time for a lot of trial and error. When CTL increases at an appropriate rate and allowances are made for proper recovery, positive adaptations occur. Tt's going to fall a little bit more. Thats a massive difference. by Tiffany | Sep 28, 2022 | Triathlon Info | 0 comments. The amount of power youre putting out per day is the most important factor in determining how much training intensity youll need. Use the Performance Management Chart to monitor fitness, fatigue, and form. Dont try to build to much too soon or you may be setting yourself up for poor training quality due to accumulated fatigue, while also increasing the likelihood of breakdown (ie. This content is available in multiple formats. If you are wondering why your Fitness is decreasing on Strava, this could be one reason! If your FTP is set too low, meaning your FTP improved and you havent updated the values, then your hourly and daily TSS values will skew high. strava vs training peaks cycling For example, to run a marathon, the minimum recommended CTL would be 70, with about 55 kilometers of weekly running and an average weekly ATL of 63 (440 weekly TSS between 7 days). Estimate based on your last seasons average weekly hours and average Intensity Factor using the simple IF. One of the most important factors in Ironman triathlon training and racing is your control threshold (CTL). To put CTL into some sort of context, it's roughly equivalent to your daily TSS. A Grand Tour rider will be wanting to start their event with a CTL of about 150 TSS/d to be competitive. The CTL is the most important number in bike training because it represents the amount of power you generate per day. Just be careful about putting too much importance on the absolute number. 4. Although obviously, less of a one than the training you did last week. NO SPRINTING. TrainingPeaks. Alan: I determine target peak Fitness (CTL) by looking at both the athletes goals and by looking at what Fitness (CTL) ramp rate they have been able to handle in the past then combine these with how long it is until their A priority race. This can be determined in several ways. Is this a good training load for a competitive Cat 4? Get the right workout, every time Masters racers, MTB cross-country, and age group gran fondo competitors are often in the 70-120 range, and ultraendurance mountain bike and gravel racers sometimes go a bit higher. And is there a recommendation for percentages of increase/decrease as you move from training block to training block? What are the Fatigue, Fitness, Form Numbers in Training Peaks? A very general rule is that a good CTL score is about 65-70 or more to have a solid fitness for your event. You may experience fatigue even after two days. Compare TrainerRoad VS TrainingPeaks and find out what's different, what people are saying, and what are their alternatives . Ive provided some general guidelines in the table below for typical Fitness (CTL), peak weekly TSS and annual load (TSS/hrs) for different levels of athlete that I work with. It is calculated as a rolling average of your previous 7 weeks of training and is expressed in the same units as TSS. CTLor fitness should steadily build throughout the season leading into that next A event. After July, things still stay funny, I go and do an 18 and a half hour week of riding with two lifting sessions, 22 hours with two lifting sessions. If your average was 500 TSS per week, consider increasing it to 550 TSS. All the metrics below can be improved without an increase in CTL, and sometimes with a reduction in CTL. You can see loads of endurance and tempo, one day of a threshold effort (yellow), and some zone 5, but not much. So taking CTL and subtracting ATL give you a number either positive or negative (the formula is TSB = CTL - ATL). What Is A Good Fitness Score On Training Peaks? (Solved) A higher ATL than CTL results in a negative TSB, and a lower ATL than CTL results in a positive TSB. Difficulty: Intermediate 4/10, Accuracy: Moderate 5/10. As a result, a CTL of 100 indicates that you have averaged one hour as hard as possible every day during the previous seven weeks. So, what are good CP values for ironman races? 21 August 2021. to raise your Fitness (CTL) 10 points in a month, loading days in the 3 loading weeks should be at Fitness (CTL) +30 TSS/d.) So, if you wanted to perform a one hour long moderate workout with an intensity factor of .7 (or 70% of FTP) it would look like this .7 x .7 = .49 x 1 hour = .49 x 100 = 49 TSS. Which means, even today, the training load you applied up to forty-two days ago is still making a contribution to your overall fitness. I recommend setting peak bike and run Fitness (CTLs) separately based on percentages of Bike Threshold Power and Functional Threshold Pace for the run (see the guidelines below). The following tables can help you determine weekly training volume when setting up your Annual Training Plan. 5. Currently my power at VO2Max is 461W, around 25W less than race season. See the forest, the reason these numbers are skewed is because you just did a big build. While there is no one perfect formula for success in an ironman race, there are certain key performance indicators (KPIs) that can help athletes gauge their level of fitness and preparedness. Timing fitness is a top concern for athletes, and can quickly become a struggle without a solid understanding of a few important terms: TSS (Training Stress Score), CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance). Recovery days (in the recovery week) can be at Fitness (CTL) 30 TSS/d. Jim: Once you have your weeks planned for Fitness (CTL) ramp rate, and know the TSS you want for specific workouts that simulate the race stress (the foundational workouts), you can dial in the training stress per day, within each week. My Chronic Training Load (CTL) is my average daily score for the last six weeks. CTL is a combination of duration and intensity to describe how an athlete has trained historically. EFR ~ Coaching Factsheets - Flamme Rouge Understanding TrainingPeaks Numbers and Why You - teamE4E Wellness A multiple hour workout, or a workout with very high intensity will have a greater ATL score than a recovery workout or a very short run. I did a lot of FTP stuff, a lot of intensive aerobic, a lot of high torque, basically a ton of 15 to 25 minute efforts. we may plan a block of training for a swim limited athlete where 40% of the TSS budget is spent on swimming. CTL is often thought of as an athletes fitness level, but it is probably more accurate to consider it the amount of training you have been sustaining. The easiest way is to use the TSS by Week Chart (see below) in the Dashboard to look back at past seasons to see what your average weekly TSS was, make note of some of the numbers and calculate the average. By observing the athletes PMC over time we can get a sense of the load:performance relationship for that athlete to determine what Fitness (CTL) it is going to take to reach a certain goal. TrainingPeaks: How do you determine weekly TSS and/or Target Fitness (CTL) for your athletes? Knowing how much physical stress a workout generates allows you to estimate the potential fitness youll gain from your training session, given adequate recovery. This is a really interesting addition that they've added where they call the green portion a plateau. A good TSS score indicates that the workout is not too intense or too brief, and that your form is healthy between intense activities. Respond with your thoughts in the comments or reach out to me directly! The same way that TrainingPeaks calculates CTL; there is an algorithm that looks at each workout, scores it, and uses a weighted average, so that the most recent workouts have the largest affect on your Fitness Score. Lots of graphs and charts like Training Stress Scores, TSS, as well as heart rate and power analysis and for communicating with e-coaches ($120/year) with extra fees for workouts. Help me understand Training Peaks lingo please - TrainerRoad As a result, athletes sometimes overvalue a high or increasing CTL. To look at a polarized report, you can add a new column with an expression to tease out tempo wattage or below. A CTL score indicates your fitness level as a whole. Your bodys response to this training determines your current level of real-world fitness. A Coach's Guide to ATL, CTL & TSB - TrainingPeaks Review: TrainingPeaks Premium subscription | road.cc If you know the Intensity Factor you would like to average for the workout you can square that number and multiply it by duration in hours, then multiply that number by 100.. IF2 x duration in hours x 100. Strava vs. Training Peaks vs TrainerRoad - Tong Family For an Ironman race, the CTL ranges from 190 to 250 TSS, depending on the athlete. Too much time below -30 and you'll end up overreaching. What Is Training Stress Score & How Much TSS Per Week? Strava displays a similar metric and refers to it as Fitness in the Fitness and Freshness graphs. You can think of a high CTL at the end of a base building period as a visual representation of aerobic foundation you have to work with. I haven't trained enough! and they just drive themselves into the ground. I'm finding that without the quantity in the mid volume plan I'm only going below -10 on the weekend. For CTL to continue rising, TSS would have to increase. What is a good fatigue score? However, tapering must always be balanced with the loss of fitness that comes with decreased training, and this is why tapers are usually limited to about a week before an event. Strava. Cycling = Slightly less than 1 TSS per minute, so a 60 minute ride might equal 50 TSS. Id like to know how my Chronic Training Load (CTL) as shown on myTrainingPeaks Performance Management Chartshould change throughout the season. The higher your cumulative (absolute) CTL, the less you will be able to load. Athletes often think that when the CTL is falling, their fitness is falling. In the early season it can be a good tool to evaluate your readiness for transitioning from generalized training to more event-specific training. As you add up days of high-TSS workouts and in turn ramp your weekly TSS, your fatigue will rapidly increase and your body will soon start to feel the effects of your training. Then finally multiplied by 100. What metrics should you use to measure fitness gains? el. As you can see below, the mileage (SHOWN in percentages) was nearly ALL Zone 2 (light blue) and 3 (light green). Ask the Experts: Building Chronic Training Load | TrainingPeaks riding 6 days/week vs. 3 days/week) keeps CTL elevated because it reduces the number of TSS=0 days. TSS, or Training Stress Score, is a number that takes into account how long you trained for, and at what intensity. If you overload too much since you dont have many career miles in your legs, you're just gonna make yourself crack; you're not gonna absorb that training. TrainerRoad uses a simplified equivalent calculation, displaying your rolling average TSS from the last 6 weeks with no exponential weighting applied. The diagram below depicts the situation as it actually is. Cat 1-2s should be at 90 or more, and World Tour Pros often exceed 150. While your long-term load is shown as "Fitness", the short-term training load is called "Fatigue" or Acute Training Load (ATL). All training metrics provide insights and have limitations. Planning with TSS will account for both the duration and intensity of a workout and allow you to model Fitness (CTL) and Form (TSB) in the Performance Management Chart. Founded by renowned coach and author Chris Carmichael, and home to more than 50 professional coaches, CTS seeks to change lives and ultimately the world, through the power of movement, healthy habits, knowledge, and inspiration. To get from a Fitness (CTL) of 100 to 110 over the course of a month, loading days should be about 130 TSS/d. br wq nh . He coaches triathletes and cyclists of all levels from beginner to pro to achieve their highest potential. So, lets say CTL is maxed out, plateaued, or dropping due to increased training specificity. However, the ramp rate will vary depending on the athlete. Anaerobic wattage is almost less than 10 minutes each week. Once you start racing, it's not uncommon or wrong to have CTL somewhat plateau because you really racing and recovering. In other words, if you want real-world performance to improve, you may need to let your modeled fitness go down. See the diagram below for illustration. The higher your cumulative (absolute) CTL, the less you will be able to load. That's the whole point of overloading: you ramp it up, and then you let it fall (become fresher) and taper into your race. When you think about the season, you're getting ready for spring, you're getting pumped up for races, you follow your training calendar really well. A negative TSB (meaning ATL is higher than CTL) can mean you are over-fatigued, and a positive means you are "fresh". So how does a change of 3.5 in Fitness (CTL) per week look in terms of risk in training? In addition, weekly TSS is visible in the Calendar view, alongside each week in list form and in the Training Stress graph. Your TSS is expressed in the same units as your score, which is calculated by taking the previous 7 weeks of training and dividing it by 7. strava vs training peaks cycling . This . Swim, bike, and run skills play an important role in whether or not an athlete achieves these goals. 0. After the session, I decided to do a ton of base mile riding at zone 2 and zone 3 to build up my aerobic capacity. Normally, as CTL (fitness) increases, the amount of ATL (fatigue) you can handle increases too, as your body is better able to cope with training stimulus. Take the full rest week!!! See the diagram below for illustration. Managing and tracking fatigue helps you forecast how much recovery you need for maximum fitness benefit. Soulfly_nyc is a member of the NYC based community. So I rested and my numbers got super, super positive. Required fields are marked *. Great question. What's A Good CTL On TrainingPeaks? Remember, the name of the game is consistency and this is the key to success. A pioneering company in the endurance coaching industry CTS has improved the performance of tens of thousands of everyday time-crunched endurance athletes since 2000. Training Stress Scores (TSS) Explained - TrainingPeaks Help Center However, you can also use the charts below as a starting point based on the event and ability level. Youre growing at this point in time. What is a good CTL on TrainingPeaks? Understand and manage your training load with Suunto Catching Up On Your Training Load The higher your cumulative (absolute) CTL, the less you will be able to load. He coaches athletes of all levels to extraordinary results ranging from first time racers to Ironman personal bests. Founder and Head Coach of CTS. Learn more about how to plan your season with TSS. CTL is a measure of training load calculated from a very specific power-based metric (TSS). There is no one definitive answer to this question. TSB = CTL ATL. You are more likely than ever before to be stronger (which, unfortunately, means your TSS over the last few weeks has been lower than previously thought). By Chris Carmichael, A one hour workout at each level would equal 30 TSS for an easy workout, 60 TSS for a moderate workout and 90 TSS for a hard workout. Generally speaking, a higher CP is associated with a better performance in an ironman race. What is CTL in TrainingPeaks? It is very common practice to have a good CTL score between 65-70 for an event that is well-prepared. But back to chart above, what happens is here, I want to highlight this. Below are some of the most common ways, listed from easiest and least accurate, to advanced and more accurate. Authors note: Many terms used within this blog post including Training Stress Score (TSS), Intensity Factor (IF), Normalized Power (NP), Acute Training Load (ATL), Chronic Training Load (CTL), Training Stress Balance (TSB) and Functional Threshold Power (FTP) are registered trademark terms owned by TrainingPeaks and are used with permission. Unless you have a lot of experience and are mentally strong, 140 TSS in 90 minutes is not something you would do in training. Fitness peaked at 112, and Im currently at 106, with a Fatigue at 127 (peaked at 190) and Form at -39 (peaked at -80). Care more about how CTL is trending and how it is changing in relation to changes in your training focus. We then look at how long the workout was and assign it a score. You can use this as the basis for easy to moderate workouts and adjust up or down based on that days workout. CTL is the long-term training load which is normally calculated over an exponentially weighted, 42 day, rolling average. When Dave isnt traveling the world teaching others how to better use TrainingPeaks, hes trying hard not to fall off of his mountain bike. I'm going to be at -8 TSB. TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks). If you are not shopping atThe Feed.com, you are missing out. How to Use TSS To Prepare For an IRONMAN | TrainingPeaks Click the 'Dashboard'* Locate the Performance Management Chart and click the hamburger icon on the top right of the chart when you hover your cursor. We asked expert coaches Alan Couzens and Jim Vance to discuss why you should start planning with TSS and how you can get the most from this powerful new feature. Understanding Your Annual Training Plan (ATP) - Phazon Triathlon The Feed is the largest online marketplace for your sports nutrition, offering the brands you know and love, from Skratch Labs, PROBAR, to Maurten, plus their athlete customized supplements called Feed Formulas. A good o'l Strava Comparison - Fitness and Freshness Increasing simply means increasing your TSS over time, relative to your starting point and keeping pace with your bodys rate of adaption. Of course, it's only as accurate as the rFTP value that I'm using, which is why I need to keep an eye on that and test regulary. The higher your cumulative (absolute) CTL, the less you will be able to load. Fatigue (ATL - Acute Training Load) is a short term measure of your average training load, showing how far down you've pushed yourself in the last 7 days. Get the latest training, racing and nutrition advice from expert coaches. I had done some PMAX intervals and a one hour test which made those two weeks percentages much lower on the top of the chart. 1-hour workout in the endurance zone would be around 60 TSS. How To Balance Triathlon Training At Ctl - Extreme Sports News Should CTL be at its highest at the end of the base period (when volume should be highest), or should we look to increase CTL all the way through the build period? But without more hours they can only increase TSS by increasing intensity. Fitness (CTL) - TrainingPeaks Help Center 100 TSS points from a one hour time trial will surely feel different than 100 TSS points from a two hour endurance ride. A full on rest week is in order, and most people HATE rest weeks. You can contact us online, view our testimonials, or learn more about our training programs and team members. Experienced, high-volume riders may sit around 100 to 150. The next step is to calculate your CTL target for your desired race outcome. TrainingPeaks: What is the maximum Fitness (CTL) increase you aim for week-to-week or month-to-month? This will allow an athlete to be able to get a rough sense of the overall training load for one session, but it is not perfect. Suggested Weekly TSS and Target CTL - TrainingPeaks Help Center Having a positive TSB is referred to as being fresh but how fresh you need to be to race well varies. (more on this later). Is TrainingPeaks premium worth it? [FAQ!] - wellbeingport.com Joe Friel recommends the following based on a 10 point RPE scale or average heart rate zones. Training Stress Score (TSS) is a formula developed by Andrew Coggan from TrainingPeaks describing the workload of a training base on your FTP and intensity factor (IF). Look at the charts below for some general guidelines based on event type, duration, and ability level. Workouts with very short, very high intensity efforts can create a big training stimulus. If you dont make the decisions based on the data, and instead on tradition or a timeline, then you are making decisions that have nothing to do with how the athlete is actually responding. The best workouts are measured by both duration and intensity. CTS Coach Adam Pulford recently illustrated this inthis Instagram post. Above all else, both coaches stress that these are only guidelines and will provide a good place to start. And then what happens if you go to another race? The other option you have is to set a target Fitness (CTL) that you would like to arrive at on race day. Once again, peak fitness is what were all after. Dont see +20 and just get back after it. When the purple climbs for a while, youre NOT resting, and while youre building Fitness, dont forget that you are ALSO getting TIRED (yellow). Some athletes perform best when very fresh and need TSB to be highly positive on race day, while other athletes perform better with a more mildly positive TSB. When you taper, CTL falls, but because TSB/ freshness rises, the decline in fitness is outmatched over the short term by an increase in freshness. If you're there, this is when a lot of people are thinking: wait, TSB of 0? Fatigue, Fitness, and Form (also know as Chronic Training Load, Acute Training Load, and Training: Stress Balance, respectively) are metrics in Training Peaks taken from a daily Training Stress Score and reflected in the Performance Manager Chart (PMC). 20 plus hours over and over again. What is sustainable for one rider may not be so sustainable for another. Heres a guide to Chronic Training Load and how to use it to improve real-world performance. Know your ramp rates. This means recent workouts are given more emphasis than the sessions from six weeks ago. Chronic Training Load Calculation. Im actually TIRED! Receive the latest training articles and updates on our products and services. I believe it only enhances the art, because the training decisions the artist determines should be based on the data. To do this, insert the following: rev(sum(if(ewma(bikepower*0.0108+0.007*metric(weight),25)>0.00*athleterange(date-89,date,vo2max(meanmax(bikepower))) and ewma(bikepower*0.0108+0.007*metric(weight),25)<0.75*athleterange(date-89,date,vo2max(meanmax(bikepower))),deltatime),"week")/sum(if(ewma(bikepower,25)>=0,deltatime),"week")). Difficulty: Easy 2/10, Accuracy: low 2/10. Once you have completed the other required information, such as date range, current fitness, and adding an A Event, click Create ATP and your Annual Training Plan will be automatically created, giving you a target TSS number to hit each week. Jeff Vicario is an Elite TrainingBible and USA Triathlon Youth and Junior Certified Coach. Cat 1-2's should be at 90 or more, and World Tour Pro's often exceed 150. Another easy way to estimate TSS is based on RPE, or how hard the workout felt. In other words, while a CTL of 100 may indicate you are pedaling one hour as hard as possible each day, keep in mind that this may not be the most consistent effort youve ever made. See the diagram below for illustration. Workout Levels are a new metric that combine TSS and IF to measure the actual difficulty of workouts. It doesnt work. ATL is the average daily TSS for the last week, exponentially weighted to emphasize stress from the most recent workouts. This explains one reason why its hard to hold a peak for long, as the training necessary to maintain high fitness creates lots of fatigue and stress. Has improved the Performance of tens of thousands of everyday time-crunched endurance athletes since 2000 determines., listed from easiest and Least accurate, to advanced and more accurate enter the value from the most factors. Performance Management Chart to monitor fitness, fatigue, and energy bars for training and there... 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