TSS & IF versus training adaptions

SolarEnergy

I am not sure I understand that sweet spot thing. That is level 3 training. Optimal Level 3 training aimed at lactate threshold power improvement?

acoggan

I would certainly say that that would be fairER, but I wouldn't go so far as to argue that it is a completely fair comparison. First, TSS is predicated on the fairly simple notion that there is an interaction between intensity and duration, and therefore we should multiply them together. It provides a quite reasonable metric by which to assess overall training load, but I wouldn't claim that it is perfect. Second, at some point you will almost inevitably have to raise the intensity of your training to further increase your functional threshold power, even if it means reducing your overall training load slightly.

frenchyge

Ok, I think the relative impact of the different intensities (levels) on FT improvement is what I temporarily lost sight of. In that sense, the 'effect' curve is not a combination of volume and strain, but rather volume and a quantified degree of adaptation by level (ie, Andy's chart with the check marks). I could see the 'degree of adaptation vs. intensity' being represented by an 'S' curve starting low in L1, rising to a deflection point somewhere in lower L3, and flattening out in upper L4. Mathematically combining the 'S' curve with the volume curve would produce a peaking 'effect' curve similar to what is currently shown in the diagram, and might help explain why there is a 'sweet spot' at all. IIRC the accompanying article does explain it somewhat, but this might help make the diagram more 'stand-alone'.



....because TSS does not necessarily address the degree of adaptation, sure. Thanks for the insight.

rmur17

Andy,
Is this all detailed in the book?

Nice thread BTW ... good questions and replies ..

FWIW, I've been slowly/quietly building back my form since last summer and without doing a single 'real' L4 workout since September. That is, nothing over 0.95 IF for an extended period time. But I have been doing as much Upper L3 and a moderate amount of Lower L4 as I can stand (definitely SST and lots of TSS). Zero L5/6/7.

My FT is up from my last TT in late September by some 25-30W ... to me that proves that moderate intensity but substantial duration (SST) works. I had similar results last fall/winter -- upped threshold power without doing any real threshold work. Feels like cheating sometimes

I did my 1st 2x20 efforts last night ... set new short-term PB's for 10/15/20min on the 1st one which was quite a nice surprise (on -6 TSB as well so I was not overly fresh) Hopefully, by now increasing the intensity as AC mentioned, I can tack on another 20-30W by mid-April (~12 weeks of hardcore threshold training).

I give full credit to TSTWKT and SST concepts in planning my training. We still have to get on the saddle and do it but having confidence that it WILL work makes it easier to get through hours 3/4 of a hard tempo ride.

rmur

frenchyge

Oh sure, throw your prototype TSB's and TSTWKT's in our faces while we fumble along in the dark....

Any word yet on it will be released?