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Training Status??? (II)

Old 02-28-11, 12:58 PM
  #15301  
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1:10 on my lunch route. Big ring only due to a mechanical the other day. 1k in elevation change. Lots of low tempo strength work.
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Old 02-28-11, 01:23 PM
  #15302  
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One hour of SST at lunch. I hit a route with three short 20%+ climbs to tune my legs and RPE a bit for Sunday's race at Lago Vista (seven laps that include a 1km climb with a 21% crux). I opened up on those climbs.

The first one felt pretty good.

That is all...
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Old 02-28-11, 01:27 PM
  #15303  
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taking another day off. sticking to more or less z2 this week - no intervals (rest week), but I want to keep the legs loose for the weekend.
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Old 02-28-11, 01:35 PM
  #15304  
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If you want to keep the legs loose, do some efforts. Not lots, just one or two short intense ones.
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Old 02-28-11, 02:26 PM
  #15305  
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enjoying my recovery day
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Old 02-28-11, 02:35 PM
  #15306  
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Originally Posted by kensuf View Post
Chapeau!
Same sentiment here; well done!
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Old 02-28-11, 03:11 PM
  #15307  
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CTL at a 4-month high. TSB at -21.5. I feel like I could do a hard set today, but I think I'm going to give myself the day off and do a harder one tomorrow.
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Old 02-28-11, 03:16 PM
  #15308  
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Originally Posted by caloso View Post
CTL at a 4-month high. TSB at -21.5. I feel like I could do a hard set today, but I think I'm going to give myself the day off and do a harder one tomorrow.
I need to start figuring out what these numbers feel like. I'm getting a sense of TSS and IF, but I hadn't been paying too much attention to the PM since I didn't have much data. Now that it's been a few months now I think it's starting to be meaningful.
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Old 02-28-11, 03:21 PM
  #15309  
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I was using trainingpeaks.com with HR for about 8 months before getting a PM. If I correlate the training stress balance with how I feel, I notice that when it gets to the -30s, I really start dragging. So being in the -20s is good solid stress without getting really run down. YMMV, of course.
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Old 02-28-11, 03:48 PM
  #15310  
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Originally Posted by caloso View Post
I was using trainingpeaks.com with HR for about 8 months before getting a PM. If I correlate the training stress balance with how I feel, I notice that when it gets to the -30s, I really start dragging. So being in the -20s is good solid stress without getting really run down. YMMV, of course.
Yeah I think I'm nearing -60 or something right now? That's just on the bike, I don't put anything in there for lifting. I'm still not sure if I've had it long enough for that to be meaningful though. Resting this week.
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Old 02-28-11, 03:49 PM
  #15311  
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Holy crap, GA. I'd be unable to get out of bed.
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Old 02-28-11, 04:07 PM
  #15312  
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Lots of squats, step-ups and lunges.

I need to lift for my lower body more regularly; I can hardly even walk right now.
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Old 02-28-11, 04:08 PM
  #15313  
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Old 02-28-11, 04:14 PM
  #15314  
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I'm matching or bettering my MMP chart from last year as of today. My CTL is much lower. So I guess I'm stronger and less fatigued. That should be good.
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Old 02-28-11, 04:59 PM
  #15315  
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Originally Posted by caloso View Post
I was using trainingpeaks.com with HR for about 8 months before getting a PM. If I correlate the training stress balance with how I feel, I notice that when it gets to the -30s, I really start dragging. So being in the -20s is good solid stress without getting really run down. YMMV, of course.
I read somewhere, I forget where, that -20 seems to be the magic number. The advice was to not do -20 2+ days in a row or something like that, in order to avoid fatigue.
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Old 02-28-11, 05:15 PM
  #15316  
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1:01 on the trainer.
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Old 02-28-11, 05:25 PM
  #15317  
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Originally Posted by bostongarden View Post
1:01 on the trainer.
ditto!
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Old 02-28-11, 05:26 PM
  #15318  
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I'm going to be building base for a while methinks.
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Old 02-28-11, 06:42 PM
  #15319  
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GA...Do you still have a coach?? Are they looking at your PT data?? Just surprised they would let you get that low in your TSB...I'm with Caloso, my coach tries to keep my TSB no lower the -30...Which is good because when i get into that area I start getting grumpy, sleep goes to hell and I'm generally tired...
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Old 02-28-11, 06:48 PM
  #15320  
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Originally Posted by rbart4506 View Post
GA...Do you still have a coach?? Are they looking at your PT data?? Just surprised they would let you get that low in your TSB...I'm with Caloso, my coach tries to keep my TSB no lower the -30...Which is good because when i get into that area I start getting grumpy, sleep goes to hell and I'm generally tired...
does the TSB you guys use from WKO compare pretty equally to Golden Cheetah?
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Old 02-28-11, 06:49 PM
  #15321  
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Originally Posted by teetopkram View Post
I read somewhere, I forget where, that -20 seems to be the magic number. The advice was to not do -20 2+ days in a row or something like that, in order to avoid fatigue.
Just got home and checked GC and it says -68.6. Should I be dead now or something? I think the monster ride I did on Saturday might be throwing it off.

rbart4506, yep, I have a coach, same one I have been working with for almost a year now. She looks at my files from every workout (plus my notes about how I'm feeling on and off the bike) and gives me power targets for my workouts.
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Old 02-28-11, 07:30 PM
  #15322  
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brownies and ice cream = great fuel for a 3hr trainer workout
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Old 02-28-11, 08:11 PM
  #15323  
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Originally Posted by Ygduf View Post
does the TSB you guys use from WKO compare pretty equally to Golden Cheetah?
i used to record both the GC total bike score and the PowerAgent Training stress score. They don't differ enough, and i go with the GC values as GC includes the nice graph.
Originally Posted by GirlAnachronism View Post
Just got home and checked GC and it says -68.6. Should I be dead now or something? I think the monster ride I did on Saturday might be throwing it off.

rbart4506, yep, I have a coach, same one I have been working with for almost a year now. She looks at my files from every workout (plus my notes about how I'm feeling on and off the bike) and gives me power targets for my workouts.
Pardon me for this rather verbose explaination. TBS = total bike score = training stress score for all intents and purposes.

Stress balance = training stress balance = CTL - ATL
Long term stress = Chronic training level
Short terms stress = Acute training level

Kate, i recall you first started using power back in early January. If that's the case, GC won't be totally accurate because your starting CTL is assumed to be 0, whereas your actual CTL is probably closer to 70, given all the riding you have been doing up to that point. If you feel like playing around, go to GC and switch starting CTL to 60 or something, i bet your current CTL will rise about 10-20, thus making the stress balance more positive.

CTL is an exponentially weighed moving average with a decay time frame (i'm sure im using the wrong term here) of 42 days, with each new training stress weighed as (1-exp(-1/42))=0.024 and each the old cumulative average (CTL from the day before) weighed exp(-1/42)=0.976

Say you CTL was 85 the day before going to Bear Mountain (420TSS). Afterwards, the 420 TSS is weighed by 0.024 = 10.08 while the old value is weighed by 0.976 or 82.96. The sum of which is your new CTL = 93.04. Now lets assume your CTL is actually underestimated by 20 as you entered initial CTL of 0, now your CTL is 10.08+65*0.976 = 73.52.

On the other hand, ATL has a decay time frame of 7 days, which means it is a lot more influenced by more recent event training stresses. What this means is that your ATL will be very similar whether your CTL is 65 or 85. Obviously, if your CTL is 65 as opposed to its true value of 85, the stress balance will be more negative for 20 points.

But worry not, after 2-3 months, it won't matter what you initially put in for CTL as the older data points have an increasingly diminished weight.

Now, say that your actual CTL is 20 points higher than what GC indicates, -48.6 is still quite a negative number (most people try to stay north of -50). If i were you i'd take a rest week.
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Old 02-28-11, 08:24 PM
  #15324  
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Thanks Jim, that makes sense. That's why I kept saying I wasn't sure I'd been using power long enough to make the numbers meaningful.

I am taking a rest week this week, though it's not based on that number, it's based on what my coach tells me to do, which is exactly what I do, all the time. This stuff is interesting and fun to play with but there's a reason I pay someone else to worry about it for me.
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Old 02-28-11, 08:27 PM
  #15325  
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Easy day on the bike (just 6 miles of commuting) and an evening at the gym. 15 minutes in the cold plunge pool felt great.
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