If it's jumpy you can't really use the tool as you're supposed to, so a 3 second smoothing is a good thing to have.
Ok didn't really get any responses over at the training thread, so I'll repost here:
Late last summer I finally put together an excel log for myself that has all the features (well, not all but I'm pretty sure almost all) of WKO's Performance Manager. So I have data for a couple months in it - the very end of last season, time off, and the start of base.
Anyway, since I can finally track this stuff, my question is what kind of TSS are you guys hitting weekly? Post what cat you are for reference if you don't mind. Are you incrementally increasing TSS on a weekly basis, and if so by how much?
Get the CTL-planner from Wattage forum (just look under files, it's in there).
Then set up your TSS plan so that you gain about 5 CTL/week. That's the max that people recommend, but you might be able to go higher, I dunno.
I'm Cat 4, and this week is 700 TSS, not that it matters. It just depends on your CTL how much TSS you can handle.
Yeah I have the planner, I've incorporated it into my handy dandy spreadsheet.
This is more just curiosity. I'm pretty well aware of what I can handle, TSS numbers or not. I'm more interested in the various methods people are using to increase CTL (there are lots...), particularly this time of year.
I plan a 4-5 point CTL increase per week. If I put workouts on paper and the CTL increase is less than I want, I lengthen endurance time. Intervals are set irrespective of CTL.
I can sustain a 3-4 point increase indefinitely while a 5+ point per week eventually I have to let off to a 1-2 point increase. I don't normally do "rest weeks" where CTL drops until racing. This year I am taking time off over the Christmas weekend, but I'm also doing a training camp the week prior with a 25 hr week.
At ~100 CTL, to get a 5 point increase, I'm doing ~900-1000 CTL / week. When I'm pushing 120 CTL, I'm doing 1000-1150/week.
This year, my "point of no going over" is the 130 CTL mark. I will slow the CTL increase from 115 to 130 to about 1 pt per week after Christmas.
I plan to race starting in February through May this year, otherwise I'd be shifting this thing a little further down the calendar.
Envision, Energize, Enable
Last week was 700 TSS. My biggest week during base will probably be about 900-950 TSS and I'll peak with CTL at ~110 TSS/day in March. I'm doing mostly long ZII rides with one or two days of threshold or tempo work per week. Peak week will be somewhere in the neighborhood of 21 hours. I'm a Cat 2 in SoCal.
Has anyone here bought any of the Coggin trainingplans on Training peaks? I was interested in the power increase series for my build periods and then the summer plans for race season. I always get lost in summer as to peaking, intervals, etc. and I thought that this might help.
Any feedback would be appreciated.
Slip, meant the other guy on the book cover, Allen.
Those of you with the 705+PT setup:
How do you 'know' when your hub batteries are getting low? With the crappy Cervo, the reception was so sensitive to signal strength(battery life), my indicator was a few back2back rides with signal drops. Whenever that happened I'd change the battery.
So what indicator do you use?
I have a question about wattage jumps. During my intervals I have no problem getting right on, or within a couple of watts to my target wattage for the interval, but the watts can sway as much as 30 watts during the interval, for example 15w over and 15 watts under my target average wattage. Example: target average for the interval is 270w, but during the interval my watts will vary between 285w and 255w. I'm running a PT with 2 second averaging. Are there any workouts I can do to try to help eliminate wattage spikes and dips during intervals or is this normal?
what do you guys use to see if you should raise/lower your FTP? Do you look at IF or normalized power? I wouldn't think so since they both are calculated over the entire workout so a ride shorter than an hour will have an IF or norm power over your FTP and a ride longer will have a lower IF and norm power. I have been looking at mean maximal power at 20 minutes and 1 hour for each ride to get a rough idea of how my FTP is changing. Does this seem like the best method?
pace intervals once/week for a while.
BTW -- I suspect the stochastic nature of on the road intervals makes a big part of the difference in effort compared to doing them on a trainer. Those little "micro-rests" help quite a bit..
Putting the Duh in Floriduh.
Alright, good to know its somewhat normal.
for the first time so far i had a power spike of 1700+ watts in the middle of a recovery effort. how can i delete it out of wko+? i tried highlighting it and hitting delete range but it didnt do anything.
**EDIT** I saw you can click the "123" button to manually edit data. The help function is actually really good on wko+
Cat 5s putting in 700+ TSS/Wk are definitely not spending their time efficiently. It's not overly difficult to put in 450-550 TSS/Wk and race cat 3, as long as you're spending your time in the saddle doing the right stuff.
"Do not consider painful what is good for you." -Euripides
Jynx - control x will cut it out.
you can also manually edit it by selecting one of the menus at the top, it gives you a spreadsheet of the entire ride and each entry, but you have to find it.
yea i saw you could "cut" it but i assumed that was only to be used if you planned to paste it again but the help menu said that is how you delete items. I ended up editing the couple of data points that were wrong. it was really just a spike for 2 data points. Thanks.