Why TSS, ATL, CTL, and TSB don't matter in the OS
Or, how not to get yourself focused on the wrong things for the next 5 months.
So, there's a big group starting the OS this week (wish I could join you!!!). I wanted to relay a thought process we discussed around these parts last year, in hopes of keeping a few people from making the same mistakes.
First off, understand that all TSS points are not created equal. Take three workouts, each 100 points
- a 1-hour, all-out TT at FTP
- a 1 hour, 23 minute ABP ride (working hard at 85% of FTP the whole time)
- a 2 hour, 3 minute easy ride (pedaling along at IM intensity or 70% of FTP)
Each of these has the same TSS, but I know that I could do #3 daily (if life permitted), where I'd need a day or two of recovery from #1. So, in terms of predicting the recovery needed from working out, TSS points have limited value. (not to say no value, but limited)
Second, understand that TSS is flawed for OS-style training
- If you go much harder in a workout, you only get 5-10 more TSS points, which is roughly what you get going much easier but a little longer. Therefore, in each workout, the TSS you get doesn't really reflect if you 'worked hard enough' in the main set. That would only change the number by a few points.
- There's only so much TSS one can accumulate if you're training OS-style. TSS is driven up by time. We've made the decision to limit time, so therefore TSS is only of moderate value. It's hard to train OS-style and accumulate more than about 400-450 points in a given week. In fact, when we switch over to VO2 blocks, the weekly TSS often goes down for some athletes.
Third, understand that CTL, ATL, and TSB are all based on TSS. If it's flawed, then so are they. And they are. CTL is not a good indicator of "fitness" (in the OS), and chasing improvements in that blue line can drive you to do stupid things, like not listen to your body when it's tired.
So, what is one to do? We're taught that these numbers are everything
In the OS, remember that the goal is to get faster. So, focus on the following:
- Get the main sets done. The rest is great, but the main set is what makes you faster
- Focus on your Perceived Exertion at FTP and Zone 4 efforts. If this is getting easier, that's good. If it's getting tougher, ask yourself if you're just a bit tired, or if it's been getting tougher for days (this is when it's time for a day off).
- Get some rest. It's hard to get "overtrained" on 6-7 hours a week, but it's easy to get "under-rested" when doing so much FTP and Zone 4 work. Two rest days a week help, but if you're shoveling out of 18" of snow on each of them, it's not really "rest"
- Watch your FTP and your Vdot for signs that your 'fitness' is improving. Forget CTL. After about 6 weeks in, it won't move much at all. But, believe me, you are getting fitter during the next 14 weeks of the OS!!!
Mike
Comments
Super post! Thanks, Mike! Add it to the wiki.
Great post Mike. I think the key is that your statement says "TSS, ATL, CTL, and TSB don't matter in the OS."
I find that those metrics matter a great deal after the OS when the IM or half Im plans get rolling and the hard combined with the long kick in. Comparing current training numbers to those from a previous season allow me to see when I am headed for potential trouble. I have learned about this from less than stellar experiences in previous years.
But again, those numbers do not apply to OS - and that was your insightful point.
I'm starting to suspect that you and Chris have developed a calendar of "what to tell people in EN, and when." A perfectly-timed post that amplifies the value of the team coaching model. Thanks.
WERD!!!! Great Post Mike, and very timely too. You probably just prevented a whole lot of frustration and craziness for many of our noobs (and us vets could always use the reminder too.
Mike, great work, added to the wiki here