Creakyknees

I can bench 240.

substructure

I use to. Now I can get the bar with a spotter.

DrWJODonnell

My IF is usually between .72 and .8 Every once in a while I will push it a little harder.

Psimet2001 

Yes. That's also a WAG based on what I remember seeing. I do not have WKO+ so I use a macro ridden spreadsheet that I found on Wattage group do calculate that off of my Power Agent files. I could be greatly mistaken, but I remember most rides at either .76 to .8 and the TT's have been over 1.0.

Lowest IF I have seen was a ride where I was trying to ride in a "recovery power zone" - or at least my intrepretation of one. It was something like .56.

Again I could be off. Still figuring this stuff out.

Could also be that my ftp is set too low in that calculation sheet. It may well be, but if it is then it is not by much (5-10W at most)

Psimet2001 

What's a bench?

Normally I'm one of the guys who points out a pissing match, but honestly I'm new enough to this stuff that I wouldn't recognize a piss worthy number if it splattered all over my face.

AlexTaylor

My average per hour for the whole of Jan was 63.9.

That said, I am a noob so making big gains so establishing new FTPs quite frequently. This obviously increases TSS of each new ride as I am doing it at or above what my threshold was set at from the week before, if you catch my drift...

cat4ever

I think some people have 10 day weeks?

Psimet2001 

I think there's a lot of people that are either students, unemployed, or self-employed with stable businesses on here.

Myself I got in the following for hours in January:
Riding (mostly trainer) : 20h23m
Strength (core and weights) : 5h50m
Running (le suck) : 2h <- Mainly 10 minute warmups for core work

So my ratio is more like 24% of my workouts are not riding...I guess....
That comes out to roughly 5.6 hours/week. Sad.

Bob Dopolina 

Last week (7 days ) my TSS was 1155 over 15.5 hours on the bike so 74.5.

This included everything from the moment I throw my leg over to the moment I get off and throw back a coke. I didn't do the training race last week or it might be a tad higher.

LT Intolerant

Steve, I think you're going to get a wide range based on whether people do most of their riding indoors vs. outdoors. Take a look at this link and you'll see that the HIT crowd (ie, indoor training crowd) spends a lot of time in TE & TH, whereas the rider who does most of their training outdoors will put in a lot of L2.

https://www.cyclingforums.com/t467337.html

I average between 8-15 hours per week and my TSS ranges between 550-900 for those hours, but that said I put in more E and AR time than the average cold-weather rider.

gene r

umd

Gene, how did your races go? Did you do the RR and the crits or just the RR?

dmotoguy

I just checked my last couple months of data..

every week was in the low 70's tss / hour

ericm979

Last three weeks were 57, 60, 67. I'm riding outdoors, no commuting or recovery rides but a lot of endurance paced stuff as I feel my endurance is poor after having been sick. Hours range from 11.5-14. I don't count gym time or the infrequent trainer "ride" in those numbers.

wfrogge

In Nov-Dec I was doing 14 day blocks of training with no rest

wfrogge

Lets talk about something that really matters like how to read CTL/ATL and what it means to your training.

asgelle

Once upon a time, there was a girl. This girl was a very talented bike rider and she decided to go after a National Championship in the pursuit. She got herself a very good coach who told her the path to success was to work on her anaerobic power. The girl listened to the coach and trained very hard. She did high intensity intervals and had a very high IF (TSS/hr). The girl went to Nationals and did well placing on the podium but not winning. So she went home and continued to train hard and had very high TSS/hr but she still couldn't win her race.

Then she met a wise man who told her, "Little girl, the secret to your success is not chasing anaerobic power with high intensity intervals, you need to work on aerobic power." The girl listened to the wise man, the intensity of her work dropped, her TSS/hr went down and she won her National Championship Jersey.

The moral of the story is don't chase numbers for their own sake, performance is the metric. All the various measures of training are just tools to give insight to guide your training, not a meaningful end in themselves.

p.s. The little girl fell in love and lived happily ever after.

substructure

beautiful <wipes tear>

fishmel

Just curious why you think people are not working their aerobic power with a high TSS/hr ratio? I agree that chasing numbers is not a good way to live/train. If I follow the wise man's advice and work my aerobic power, will I too fall in love and live happily ever after?

Apus^2

About 75 TSS/HR. Looking at my power distribution chart for the last 28 days, I have spikes in the middle of threshold and in the middle of endurance. I'm thinking of having a roller day, probably wednesdays, for an hour and a half of endurance.

fuzzthebee

To illustrate your point, I had an average IF of .859 (AP 82% FTP) for January through February 2008 (including warm-up, cool-down and recovery intervals). All sweet spot.

So far this year I'm hovering around .809 (AP 76% FTP)

My average annual IF is .811 (AP 72% FTP)

Oh, we're talking about TSS/hr? ~74 last winter, 65 last month, 66 annual average.

umd

How do you calculate average IF? Are you just taking the sum of all IF's divided by the number of workouts? Wouldn't the duration of the workouts need to be factored in?

fuzzthebee

I just used a custom periodic chart and plugging in IF as one of the data series. I just checked it against average normalised power and it lines up. I keep a 7 day chart going with IF, hours, kJ (and AP, just for fun)

asgelle

Nowhere did I write anything of the sort. I cited an example where one rider changed the focus of her training and her performance improved even though her IF decreased. It illustrates the fallacy of trying to correlate measures of training load to training response.

umd

Would you say that it is still a decent measure of intensity, just not whether the intensity is productive? Would it also be fair to say that there may be a typical range that is most effective and too little or too much is less productive?

wfrogge

All questions are answered here.


https://alex-cycle.blogspot.com/2006/...ger-chart.html