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Targeting TSS for Ironman Training & Performance

Joseph LombardiJoseph Lombardi
in General Training Discussions

 I was recently watching a Training Peaks Video on how to use their Performance Management Metrics (ATL, CTL, TSS, etc.) & Graph and in particular a discussion about correlation between CTL and Ironman Performance....of course I know we use TSS in planning race execution....but know with a years + worth of data in Training Peaks...it is interesting two review....and try and figure our how to use them to manage training load, rest, and performance....

Question(s)-

How many folks in the Haus are using Training peaks and pay attention to the Performance Management Metrics/graph on a regular basis?...

Do you see the biggest jump in CTL during OS, GenPrep, or Race Prep (I assume race Prep)?

For those that have seen the video (link below)...do you/we agree with the correlation between CTL and Ironman Performance? How do your numbers compare? (interestingly mine correlate with the information provided at least for last years IMLou; I wasn't on Training Peaks the year before...)

Anyway...just curious...

 

www.youtube.com/watch

Comments

  • CarlCarl
    I see the biggest jump during my Ironman training due to the volume.
  • Al TruscottAl Truscott
    How many folks in the Haus are using Training peaks and pay attention to the Performance Management Metrics/graph on a regular basis?...

    Do you see the biggest jump in CTL during OS, GenPrep, or Race Prep (I assume race Prep)?


    I was just about to jump in when the lights went out... I use the PMC, and monitor it daily, but that doesn't mean I often use it to drive any training plan adjustments. Also, I haven't spent the hour+ required to look at the video, so I won't comment directly to that.

    First off, literally, the PMC curves will be affected by the values one puts in for a baseline, and for the number of days to look back for ATL and CTL calculations. And, the choices one makes about which sports to include (cycling? cycling + running? both + swim?) will affect the curves. So if two folks are trying to compare their PMCs, or talk about how they use it, they need to understand the differences between their initial assumptions going into the equations/curves.

    Second, PMCs will tend to be a lagging, not a leading indicator. IOW, on the day I start to feel fatigued, or can't accomplish a satisfoactory wko, my PMC will probably look fine. Only looking a day or two later will I see, "Oh, yeah, NOW you tell me my ATL was -64!"

    So, with those caveats, here are some ways I use the PMC:

    • I can look broadly at the pattern for a season (or training macrocycle, like the entire 6-9 months leading to an A race), and compare it to previous patterns.

    • I can use it to inform me how hard I will be able to work in an upcoming "surge" (eg, Big Bike or Tri Week). Further details upon request.

    • I use it to help me micro adjust my taper; again, details on request.

    Specific to the second set of questions from the OP: I see the biggest jump in CTL during OS, but remember those baselines. If one has been doing little to nothing for 2-6 weeks, doing even 50-70 TSS per day will cause a rapid change in the curves. After that, it will take something like a BBW or BTW to cause a spike. During Race Prep, I want to see my CTL and ATL be fairly stable (with daily variations, of course), while seeing the TSS/Day slowly rise. Again, details on request, primarily because I am on vacation, and do not have access to the computer which houses WKO for me.
  • trisumaitrisumai
    I am using the PMC for the first time so take this with a grain of salt. Currently I have completed the preseason OS, OS, and Wk 1 GF. I have noted a slow but steady progression in my CTL (from reading elsewhere, I understand that this shouldn't increase more than 5 per week or there may be increased risk of injury/overtraining). Per discussion on this website previously, my understanding is that the CTL, TSB, etc doesn't really make a large difference until we start the heavier volumes.
    My observations thus far:
    1. I have been fairly consistent with my workouts with the exception of approximately 2 weeks where I did 1/2 to 2/3 of the recommended workouts (or approx 2-3 hours for the week). When I had these unintentional rest weeks, it appears to take approximate a week (2 at most) to surpass my prior CTL. During these weeks the curve is flat.
    2. I keep a PMC of my run and bike separate as well as a combination of the three sports. As such, I have noticed that my run has been largely flat (d/t consistent mileage and intensity) whereas my bike has shown a steady increase which I attribute to the increased time of 95-100%FTP workouts as the plan develops. Despite this relatively flat curve in the run, my vDOT has increased from 48 to 50.4.
    3. The PMC has kept any concerns that I may have had re: a new training program (this is my first year with EN) in check. I am confident that even if I miss a workout here or there (or even 4 in a week), as long as the trend is going up, I know my overall fitness is improving. Although I know this on a subjective level, it is helpful to have objective data confirming this (as testing is 6-8 weeks apart).
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