How long should I be a NEGATIVE TSB?
So I've upped my bike hours last month by adding a 4th ride. I peaked out about CTL of 55 for BIKE only for IMSG.
Last 4 weeks: 10:09 (TSS 614), 9:41 (TSS 634), 10:16 (TSS 671), 10:25 (TSS 555) which has my CTL about 70-72 over last month
My TSB has been negative since beginning of June.
My 2x20(2) test Monday and ride today we're quite fatigued.
QUESTION: Anybody have anectodal evidence of how long you can be in a Negative TSB Range for overreaching kicks in. I'm there, but wonder what people have noticed for themselves.....
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My short answer: I'm in a neg TSB all the time except for when I'm peaking for an Ironman.
The less flippant answer... preface by saying that I alter my training intensity and decide on need for more rest based mostly on more subjective factors such as sleep quality, weight (if it's stable vs dropping), hydration status, general tiredness and crankiness, performance in most recent workout, etc. The TSB is usually an observation I make after Ive already decided to back off, noting - "Oh, yeah, that makes sense". Also, my TSB is based on both run and bike data.
The negative TSB I am able to hold depends on where I am in my training. During the OS, I can manage a weekly average in the range of -24, as I'm getting a fair amount of rest. As the season progresses, and I'm doing more and longer workouts, -12 to -18 is more like it. But, during a Big Bike or Big Tri week(s), I can hit a nadir of -70, at which point I really must take some rest. On a day to day basis, the number will bounce around, so I usually don't worry about any individual day's number, unless I'm feeling really fatigued, then I check and see if the TSB agrees. Say I've been doing hard intervals 3-4 days in a row, and feeling like I'm thrashed. If I see -35 on the Performance Management Chart, I'll confirm what I already know - gotta take it easy for 24-48 hours.
I suspect everyone will have a different threshold, depending their history of training over the years. Also, if you've had a sudden increase in intensity and/or volume, you might find yourself over-reaching at a Neg TSB which you could easily hold if you had a more steady, consistent training history. So there's no "magic number" - if you *feel* tired and can't' do the required intervals and/or intensity, you are probably over-reaching, no matter what your TSB is.
Don't use my numbers as a guide. I usually hit a CTL of 90 (early season)-130+(late season) prior to an IM, so I suspect I can manage a chronic neg TSB in the ranges I note above fairly well. (And my #s are bike and run combined). Right now, as I am about to start a BBW/BTW, followed by 12 weeks of IM prep, I am at a CTL of 80 - just about where I want to be to hit 130 by the end of Sept.