This week I started my new Training Peaks training plan. I have edited it slightly so that it fits more inline with training for 24/12 hour endurance racing.
My main training sessions are around 3 to 4 hour session where I have two or three goals for the session.
On Monday my first 3 hour session was a sub-threshold (heart rate between 139 – 147) with tempo (HR between 131 – 138) phases and hard efforts on the hills. I kept my cadence high for this session and pushed hard, harder than I needed to but I felt good and I knew that my body was capable of working a little harder so I decided to go for it! When I got home I had done 64KM in 3 hours which was an okay distance for that time. I had spent 53 mins in my sub-threshold zone and 24 mins in my tempo zone with another big block in my anaerobic capacity zone (HR between 156 – 255) I was pretty tired for the rest of the day but felt happy with my first training session on my new plan.
The rest of the week comprised of a few sessions including going back to Pilates. It was great to be back in a Pilates class and Stacey is a great teacher I left Pilates nearly as tired as I was Monday from thinking about breathing, alignment and working muscles that had been asleep for a while!
Saturday was another big endurance day this time 3 hours with the same goals sub-threshold, give it some on the hills and high cadence. I chose a new route and it turned out to be rather hilly! 1000m of climbing in fact which made for some slow cadence sections and a lot of hard efforts on the hills, these hard efforts were added to, by the fact my bike wouldn’t change down into the small ring, no amount of limit screw fettling seemed to get it changing properly so I gave up and decided I would just use it as an extra training element!
At about 2 hours 40 I was still heading North away from home and made the decision to add on another hour to my ride. It was a beautiful day and I felt strong, the only thing I was running out of was water so a quick stop at a pub to get my bottle refilled kept me on the road for an extra circuit.
I arrived home after 4 hours covering 77.5KM with an average heart rate of 142 and a max of 181 I was really happy with my extra hour and the fact I climbed 1000m. I have only really just started training properly again since the end of February and I know from experience how quickly form drops so to pull off two good long rides in one week has left my feeling super happy.
I recommend Training Peaks to anyone looking to evaluate training it is simple to use and has some great features to help you stay on target and not over train.
Here is a brief outline on what the acronyms and numbers mean:
CTL (Chronic Training Load) is also called Fitness; it is a rolling 42-day average of your daily TSS (Training Stress Score). It indicates how much training load you are currently managing. If your Fitness(CTL) rises you are capable of handling a higher training load and therefore are more fit. If it decreases you are becoming unfit.
Watching this will indicate whether your training is working and you are improving or whether you need to put more in or have a rest day.
TSB (Training Stress Balance) is a way of measuring ‘form’ form is the magic term used for an athlete who is race ready.
Form in Training Peaks is measured by subtracting today’s Fatigue (Acute Training Load, or ATL) from today’s Fitness (Chronic Training Load, or CTL). Both Fatigue and Fitness are expressed as Training Stress Score, or TSS per day (TSS/d). Once the software has done the math, the remainder is your Form (by the way, the resulting Form value is for tomorrow—not for today.) It can be either a negative or a positive number depending on which is greater- Fitness or Fatigue. If Form is negative you are likely to be tired and probably not race ready. If Form is positive then you are probably rested and perhaps on form and ready to race.
If you would like to know more about using Training Peaks they have a brilliant blog or feel free to drop me an email.