Not all TSS points are created equal
To Beth & Bill, and anyone else who missed this important point in the podcast
Go the the Wiki --> Race Execution -->
Half way down the page is a link Half and Full Ironman Bike Execution ( actual link, https://www.box.net/shared/2e1hi7n7c5 )
Listen to the podcast along with the slides, Rich or Patrick explains how those charts (slides 7 & 8) were built from data from a whole bunch of really good riders and then they explain the whole thing that not all TSS points are created equal.
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Saturday's ride was easier in TSS and shorter by 1.5 hours but I held a 10 min FTP interval then lots of 85%. I won the two sprints we had by just getting aero and putting hard 2-3 min efforts in to tire out my competitors and not letting them sit my wheel. This was all done in 3 hours. Then I picked up 3 fresh riders at Starbucks and we rode on the flats. After 30 mins of 18" behind my friend totally sucking his wheel, I pulled over and called my son to come get me. I WAS COOKED. It was all I could do to sit his wheel at 256 norm watts for that 30 mins, which is 85%+.
The TSS didn't explain the pain I had going up and down the stairs for the next 2 days either.
Vince
Efforts like that make me a MONSTER EATER. Carbs to me are like young ladies to Hugh Hefner after those efforts.
Back to TSS: I sort of divide my rides between "steady" and "high" wattage efforts to judge TSS for recovery sake. For instance, when I do my steady training with zero sprints, FTP intervals or supra threshold stuff I consider those Steady TSS points (close to 1.0 VI), When I ride like we did Sat last then I have a different TSS animal for comparison for recovery. Is there another metric to consider for recovery other than TSS Patrick in regards to the bike efforts?
Vince
Now that's T-shirt worthy material!!!! HA!
The "All TSS points are not created equal" thing is related to two issues:
The Net is that you can do Ride A, as 5:30 @ .73-74 IF = ~285 TSS points (making these numbers up), or Ride B as 4:00 @ .85 or so = ~285 TSS.
This is all just a level of understanding power training that comes from doing it and observing. You learn where the gaps are in the book knowledge, so to speak.
R - This subject came up this weekend, when Robert and Michele told me about past IMWI races and let me know I could still have a good race with a c. 6.5 hour bike split -- which is far more likely for me than absolutely murdering myself to become an expert cyclist this summer and get closer to a six hour split. Mudering legs is way easier now because I know I can do it for fun and not out of absolute necessity.
Robert,
Thanks so much again for bringing this up at the Madison camp. I remember listening to this last year and did so again after your post.
Also thanks to Rich for elaborating on TSS tradeoffs both in this thread and in the other thread that points to your new Wiki clarification.
Like Beth said, it is a relief to know how to manage these tradeoffs better.
Although I was pleased overall with my HIM RR#1 last weekend, I pushed harder than normal my last hour on the bike both to beat a darkening sky and for ego (I was on pace to equal my best time on that course), I definitely felt it on the run. Although I finished the 6 miles no problem the whole "no good bike split followed by a bad run" adage was driven home yet again. I will definitely work on that for RR#2 in a few weeks.
Thanks again Robert and Rich!
And good luck to Beth at High Cliffs this weekend!
I'm glad you had a good race rehearsal, Bill! And good for you for pushing at the end -- and understanding when to back off. Racine is yours!