ljrichar

Can I use a -34 TSB as an excuse not to ride today?

wanders

no.

wanders

Todays planned training - 1.5 hrs at a Rol-a-rink with ~20 7-yr olds.

ldesfor1@ithaca

yes. unless it's a recovry ride or a nice z2 endurance ride. otherwise quality of training may suck, right?

MDcatV

ive procrastinated all day long. kind of tired and not feeling riding inside, plus its wet and rainy outside. not feeling that either. i think i'm calling today a rest day.

ljrichar

Well... I'm supposed to do a z2 ride today but even that sounds daunting.

ldesfor1@ithaca

day off!! mind needs rest, too. If your TSB is that low, i think you've earned it.

dc1215

What is considered a "low" tsb? Mine is -45.4 at the moment...

ldesfor1@ithaca

TSB @ -7 this morning after a full day off the bike yesterday. I did a 25' upperbody session, though.

Today after 24 oz of strong coffee (way more than i needed!) I got on the trainer and did:

20' WU

4x5'x1' (I'm NOT calling them ZE intervals!! ) @103%

7' CD


I am a wuss, so I only did 4. They felt just right... I may have gotten 1 more rep, but it would have been killer, and I plan on a good workout tomorrow morning, so I stopped on a high note. I must say that rep 4 still really hurt, breathing was fading into the "ragged" zone. Muscular fatigue wasnt horrible, though.

Sort of a weird workout for me to do now as my 3 types of "key" workouts for this BUILD block are: long, hard rides (think race specificity) VO2max hill work and short sprint training.

I'm trying to hold off on LT specific workouts 'til April, but I didint think i should do my VO2's on the trainer (I did my last VO2 workout friday and wanted one more day before more VO2s). Also, sprint work on trainer is impossible. The idea of 4 hours indoors is absurd. Soooooooooo, lt work LT was. I could have done some SST, but I figured that by doing the 5'x1' intervals today I'd give my body a bit of a head start on the adaption process come April. Also, they seemed a bit more in line with my familiarity with shorter intervals (as 4' VO2s have been getting familliar).

So, that was my though process in deciding upon a workout today, and I must say I'm happy with the result...

And THAT's! why I dont have a coach.


I may hop on the trainer for a second session this evening: 30' on the TT rig. Going easy, just adapting to the position little by little. A recovery ride, in other words.

Tomorrow should be VO2max work... on the trainer... GreatFlood goin on here in NewEngland.

-L

ldesfor1@ithaca

Everyone is different.

I have to work tremendously hard to get my TSB that low. My CTL was @ 75 and I did a 55' TT @ 94% friday, a 4hour day Saturday with a race pace GR for 2 hours in the middle and then a 6 hour day sunday (century). All of that only put my TSB to -39...

How do you feel with TSB that negative?

Do you have a rest week coming up?

-L

slim_77

I noticed the same thing (I did them for the first time on Wednesday). But on interval #5 PE was still high, but not as deadly as #4 was...in fact, #5 felt the "best" of the set of 6. Really strange, but I remember Ze mentioning that in the first 3 your Anaerobic system manages the effort and by interval 3-4 your AWC is low enough (drained?) to where your aerobic system takes over. I figured it was anaerobic death throws and for #5 to a new source of energy (my assumptions are probably waaaay off.)



Anyway, it was tough...I kept checking the headunit to see I was hitting my target.

slim_77

1:40 on the trainer; 1:30 @ 81% including several 3-5' sets at 100-105%, the last 15' SST @ 90%.

Felt a ton better than yesterday...

dc1215

I actually feel pretty okay right now. This is only my second week with power, and tsb, ctl, atl are the things I don't really understand yet, so I'm sure I will get more of a feel as the weeks/months go on...but yeah. I didn't think I had an OVERLY hard week...I did a really hard 1' TT on Monday, tuesday was an hour recovery ride, Wed was 6x5's at 105% with like 20 minutes of tempo after, Thursday was an hour of SST with 5x1' at 150% thrown in, Friday was totally off the bike, Saturday was 3 hours of pretty hard tempo, and today was a 30 minute crit. It was hard...but it wasn't miserably so...I could probably go another 3 days without needing a rest day if I had to. I'm not going to, tomorrow is a total day off the bike...but still.

Is it not normal for it to go that low? How is it calculated?

ldesfor1@ithaca

oh. did you set your CTL @ 0 upon begining WKO?

umd

If it's only your second week then it is likely completely meaningless, as you don't really have enough history for it. How sure are you of your FTP setting? Did you seed your ATL and CTL?

Grumpy McTrumpy

mine is lower than it should be, but I have just emerged from the trainer season. Hopefully it will stabilize in a few weeks.

kensuf

I've found that if I take more than 2 days in a row off the bike that my body suffers terribly the first day back on if I try to do some intensity. My suspicion is you've just discovered the same thing.

mollusk

6 hours today in the wind (20 mph with gusts into the low 30's) with 4 other teammates. It was good to be back on the bike after a week off.

dc1215

After I made that post I realized that there probably wasn't enough history for it to mean anything. I didn't set it at 0 when I set up WKO, but it started out there. I'm not sure what seeding my CTL and ATL means, but I am fairly sure of my FTP. I tested it twice and while it might be a few watts higher, its close. Does anyone have a link where theres a more complete description and explanation of TSB, CTL, and ATL? I felt like it was one of the few things that Racing and Training With a Power Meter didn't really cover as in depth as I would have liked.

bostongarden

Um, pretty nice!!

Excellent, glad to hear it.

Profs can enjoy Spring Break too!!

I'm with ya on that one. Yesterday wiped me pretty good as I was probably a bit overworked before yesterday. I've already gotta feeling that tomorrow could end up being an off day too.

umd

https://home.trainingpeaks.com/power411.aspx

Check the "just started training with power" thread for more information as well.

Basically, "seeding" means setting the initial value for the CTL and ATL. It doesn't make sense to start at 0 unless you've been in a coma for the last decade. The CTL value is calculated by taking the previous day's value, decaying it according to the time contant, and then adding the new day's TSS into it. Starting at 0, the CTL and ATL will be understated until at least you have at least as much data as the time constant, which for CTL defaults to 42 days. Your CTL is therefore way understated, which makes your TSB artificially low.

ZeCanon

Finished 4 day block. Two days easy, then a 5 day volume block to finish off my Base. Racing this weekend is going to huuurrrttt.

umd

Thanks, talking with others today I found there were less people left than I had realized, only 6. 2 Pros, 2 ex-pros, and 2 cat 1s. There was a cat 2 who lasted a little longer but I ended up catching him. Most of the people on today's ride were there yesterday and everyone was trading "war stories" so to speak.

To be fair, we were banditing a fredcentury. It's a local tradition for all the locals to go hammer it and working through the masses (thousands do the official century) is part of the challenge. Not everyone on today's ride did the 100 mile hammerfest, some just cruised it or did shorter versions but most who tried got popped around 30 miles in on a long climb with heavy crosswinds on hwy 1 into Vandenberg AFB.

Today I thought my legs would be jello but I ended up doing really well. I don't know if everyone was just tired from yesterday but I was up front for much of the ride, even pushing the pace and stringing it out at times. I was fried for sure, and felt like crap, but the power was there, at least steady state. I had no jump at all and anytime anyone attacked I had nothing to respond, but could deisel back up or catch on someone else.

umd

Oh yeah, and all the talk of TSB, I was sitting -23 this morning, but I'll be -28 tomorrow. That's the deepest I've been for a while, but this is a fairly easy week coming up leading into an important stage race over the weekend. That's on a CTL of 130 or so, that much negative TSB may affect someone with a lower TSB more.

aham23

this is something i never did, but if i understand correctly once you are past 42 days of data you dont need to? i started back in Dec with power.


training = 2:30 out on the road in the rain and wind. nothing like going 30 mph at 120 w and 10 mph at 280 w. it is so wide open and windy around here. later.