Old 01-07-18, 09:37 PM
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grdnable
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Did you calculate your initial CTL or just use 0 at the start? If you started with 0 CTL, then CTL and TSB are not accurate until 6 weeks after you start logging your workouts, because CTL is a weighted average of your daily TSS for the past 42 days.

Along the same lines, TSB is not useful for determining the proper TSS for a recovery week. ATL is a weighted average of TSS for the past 7 days, and since your TSS for a recovery week will be lower than average, TSB is almost always going to be positive at the end of a recovery week. (Unless you are in your first six weeks and didn't calculate your initial CTL.)

The most important thing for recovery is to listen to your body. If you still feel tired after your recovery week, then you didn't rest enough. It's not useful to put a specific number on it because everyone responds differently to training. As a guideline, most structured training plans seem to reduce the TSS in recovery weeks to 60% of the normal weeks (e.g. 500 TSS to 300). It's also important to reduce the intensity during your recovery weeks and spend most of your time in zone 1 and zone 2.
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