Weekly TSS advice

Training
21

If you use the fact that IF = NP/FTP you can simplify this to:

TSS = 100*#Hours*IF^2. A way easier formula to manage. Where #hrs= total hours of the workout (including fractional hours) and IF^2 = the square of IF.

1 Like
22

Auto pause does sound like the issue. Sounds similar to the ā€˜auto pauseā€™ on the workouts with trainer road and the effect it had on my 4 min PR.

I was doing sprints for 10 to 20 seconds down Alpe du Zwift. You can imagine the power spikes. Trainer road didnā€™t see the pausing when I free-wheeled and linked them all together. It gave my an amazing 4 minute power reading. I reported this and it has since been fixed.

23

Along with Auto Pause setting, I suggest confirming that you ARE including zeros in power data calculations on the head unit.

24

Letā€™s not forget OP claimed to use Vector pedals outside and trainer power inside. Different power meters give different results. Vectors are also notoriously high if not installed with correct torque. I would do what @splash said and put your commuter bike on the trainer with powermatch enabled and try an ftp test.

1 Like
25

you could start with 600TSS a week and then ramp up a bit towards 820.

Consistency will be key and make sure you keep on your schedule so that you build properly.

Youā€™ll be totally ready for the 150k events!! Good luck!

Brendan

26

hmm last week I did a 2h:10mins ride and the IF was 0.98. Assioma duo.

I donā€™t want to think itā€™s bad data. Rather, I want to think I have improved, my FTP has increased and I am able to tolerate harder efforts for longer periods. I may need to do an FTP test againā€¦ :grinning:

2 Likes
27

Assuming no equipment failure or inaccuracy, that is a sure sign of ā€œbad dataā€ in the sense that your FTP is wrong.

  • Assuming that your fitness improved (likely reflected in a higher FTP value) that is ā€œgoodā€ in a general sense.

  • However, itā€™s a ā€œbadā€ thing if you care about your TSS calculations. Thatā€™s because you are getting bad TSS data since your FTP is wrong.

    • As shown above, TSS relies on FTP. If your FTP is wrong, the TSS calculation based upon it is also wrong. So, tracking TSS with a bad FTP leads to bad TSS data.

  • You could make a guess and edit your FTP for that given ride (and any other in the same time frame) to an estimated value. TR will recalculate all the data in that ride based upon that FTP, so your IF, TSS and such will all be revised to more accurate values.

    • Itā€™s all subject to your desire to track that data, but if you are using a power meter, it seems pretty likely that you are tracking data.

  • That overly high IF for the time is one of many ways to review our performance and can be a sign of changes in our fitness, or equipment issues.

    • In either case, I still stand by the initial statement that 1.0 IF for more than one hour (as one example) is something to review, because it is not ā€œpossibleā€ within proper data and equipment.

  • Adding to the above (which is more data focused), if you are actively training with an incorrect FTP (low in your example), you are possibly not getting the proper stress aligned with your workouts.

    • This depends on the differential from the FTP in the system vs your actual FTP. If itā€™s more than a few percent different, you are not getting the intended stress for any given workout.

Again, the point here is that an incorrect FTP is not a good thing and should be addressed quickly when it is identified.

3 Likes
28

Great reply, Chad. Totally agree. Been having plenty of rides where IFs close to 1 recently. Dont want to deviate the topic, but yes, I should do an ftp re-assessment asap. Thanks

1 Like
29

I think it is pretty clear from the posts above that your accumulated TSS from your commute is a small fraction of what you have been calculating/estimating. It is likely ~7-15 TSS/commute depending on whether you are turning on the gas and blowing through intersections/lights and therefore need to shower when you get to work or if the commute is more typical of most commuters we all see.

However, despite the lack of a physical toll on your body from your commute, there indeed could be a mental toll. If you arenā€™t accustomed to it, 13 rides per week is a lot! Some of our club riders are commuters and do 15+ rides per week. But they have been doing it a long time. If 13/week is relatively new to you, you may need recognize that you will need time to adjust to this schedule (or take transportation a day or two until you do adjust).

FWIW: To give you a sense of what ā€œ800 TSSā€ looks like outdoors: I did a 4 week training block from June 24 - July 21 where I accumulated 3091 TSS (772/week).
Ave weekly #s:

  • Hours: 15.75
  • Distance: 180mi
  • Vertical: 16,700feet (90feet/mi)
  • Intensity 0.75-0.80
30

Basically you need an FTP for each power source or use the Vectors for everything (my Vectors and Kickr are ~20% different, I use my Vectors for every session as that is my only choice for out doors.) So I would do a FTP test for your Vectors otherwise the TSS from those rides is totally inaccurate and not relevant. There is no way in the world you can do a 15 minute commute at an IF over 1.20 so 1.71 is totally unthinkable. Remember VO2Max intervasl of 2 - 8 minutes are done at 108 - 130%. 2 minutes around the 120% - 130% region and 8 minutes if you are very well trained about 108%.
An aggressively paced commute of about 15 minute is going to be <30 TSS.
Just a guess based on the information given I suspect a weekly TSS of about 430 - 480 which is probably why you can handle it. Iā€™d address the inaccurate TSS and then take it from there.

31

I would expect a 15 minute commute to generate 10-13 TSS. 5 round trip commutes every week would be less than 150 TSS total for sure.

If I read your post correctly, one if your individual commutes is generating 30 to 60 TSS. This for a one quarter hour commute means that your are absolutely crushing it at 2x your threshold or more.

Simple solution: slow down on your way to work.