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TSS goals for trainingcamp

BomberBomber
in General Training Discussions

In a few weeks, I will be flying to Lanzarote for a 7 day trainingcamp...just me, my bike, my wetsuit and my runningshoes...No distractions just training...

I usually try to set a trainingoal for my trainingcamps (i.e. number ogf miles run /biked etc.) but I guess, it might make more sense to set TSS and a rTSS goals for the camp..I will probably do around 15-20k run and 100k bike/ on average.

The question is, what should those TSS goals be (If I even should set TSS goals).... a daily average of 250-300 TSS points, perhaps?

I have a 1/2 IM in about three weeks and a full IM three weeks after that... I'm content with the current FTP and vDOT and will be focussing on endurancetraining throughout the camp..

Any thoughts?

Comments

  • tuckermtuckerm
    Bo, what were your previous camps like? From a TSS standpoint I mean. It seems looking back on them and how much TSS you accumulated and then looking at how you recovered/raced after is the best way to go about it. Possibly tweak more/less based upon your previous history. We can of course calculate TSS for planned workouts before you go but if you cannot handle it then it isn't a very good exercise.
    I know this isn't really an answer but given you have previous history I'd say that is the place to start.
  • Dave TalloDave Tallo
    I'll play: 1400tss bike, others as fill.
  • Al TruscottAl Truscott

    Bo - Since 2006, I've done 2 camps/year during IM build-up @ about the same time as you're planning. I've never gone in with a specific goal or target for either TSS points, or mileage. I've learned to follow my sense of fatigue and not try to be a hero about making massive mileage or work goals. The main idea is to up the effort level substantially over what you have been doing, but not so high that you create a hole you can't recover from so soon before the race.

    I reviewed 4 of my camps from last two years, for which I have good reliable data - combined TSS and rTSS. I was also swimming during each camp. In 2011, my ATL in each peaked in the 150s. My TSB, which was positive at the start of each camp, dropped to negative 60s. My CTL depended on where I was in the season - the later in the season, the lower the increase in CTL. in 2010, my final camp started @ ATLs of about 100, TSB a bit above zero, and max'd out @ 190 TSS/day. I bottomed out my TSB @ -69. The biggest difference between the two years: in 2010, I had a full season of training, and went into the final camp with a CTL of 100. In 2011, I had a sputtering start due to injury recovery, and went into the final camp with a CTL of 88.

    I suspect that the main thing to look at in determining what your mileage or TSS limits would be to look at your acute training loads as well as the training stress balance immediately before the camp. I doubt that one can manage more than 100% above his "average" ATL coming into a week's big volume effort, and, equally important, should have a TSB of 0 of higher right before the camp. E.g., I was seeing ATL's in the high 80s before the camps, and got into the high 150s during the camp. If you are seeing ATLs in the range of 100-110, for example, you may be able to manage 200/day.

    Thanks for the question. Looking at my PMC like this will help me try to push my September camp for my A race.

    If others have done high volume camps at a similar time during the IM build (6-9 weeks before an IM), and have WKO+ data before and during, I'd be interested to see the #s.

     

  • Coach PatrickCoach Patrick
    As others have noted I think goals are just targets, nothing more. I find myself chasing them all the time and while sometimes they are good, sometimes they are bad. image Up to you to know when you have crossed that line! As for my previous big bike camps, I sat on about 250-275 TSS (as .65-.7) across 4-7 days. But that had minimal (30' max) runs and no swimming. If you are going to be doing all three, then you will need to adjust accordingly. Take pics for us!!!
  • Dave TalloDave Tallo

    Bo, i was thinking about this a bit more yesterday. given the parameters:



    day 1 and 2: 300 TSS each day as 5 h rides. first 90' as zone 1. remainder as repeated 45' blocks: 40' at ABP, with 5' recovery.

    day 3: 3h zone 1.

    day 4 and 5: as day 1 and 2.

    day 6: as day 3.

    day 7: as day 1.



    PM NEVER to go even 1 watt over FT.



    Overall strategy for week is "I will get to day 7 and finish strong." swim suit and runners don't even get unpacked unless you have:



    (1) taken a 1hr nap after each bike workout

    (2) have fully refueled and fully rehydrated

    (3) have stretched fully, post-ride, or had a massage, or both

    (4) bike is relubed, and set up for next day's ride

    (5) pre-ride breakfast is laid out

    (6) clothes for next day are laid out.



    and so forth. but you get my drift: you're setting up each day to ensure the next day's success, to ensure success on the last day. I've learned the hard way that swimming and running don't come into that mix smoothly. Plus, you won't lose any run fitness during that time, and you certainly won't gain any.



    post pics. I want to do exactly the week you describe in Lanzarote some day.









     

  • BomberBomber
    @dave: Excellent...thank you :-) very useful

    I have been to Lanzarote 8-9 times (including doing the Ironman) so I have tons of pics already...

    From a trainingcamp in 2004
    http://boengel1.smugmug.com/Sport

    and from 2008 and 2009 here:
    http://boengel1.smugmug.com/Rejser

    Best pics are in the 2004 album.. Password for all three is LaSanta

    Let me know if there are anything specific you want me to take pics of.
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