TSS and CTL

For the definitions of TSS, TSB and CTL read here.

This is my second year training with a powermeter. Last year it was mostly about getting the field experience of using it, matching up the perceived effort with the real power, managing efforts so the training is effective. This year the focus drifts into looking into TSS and CTL and how it relates to racing.

Firstly instead of using number of hours as a gauge of training effort, I am trying to use weekly total TSS as a gauge. So a big week needs to have say 600-700 TSS.

A rest week would be used to reset TSB to zero without losing CTL. The point is to keep building up CTL without going overboard. Last year I got sick right around Easter time trying to do too many big training rides and took more than one month to fully recover.

CTL is used as measure for race-readiness. If I were going into a 1.5 hour road race I need roughly 130 TSS. If my CTL were below 65 chances are I would crack before the end of the race. In comparison the one-day classic races the guys are racking up 300+ TSS in a day. Not only do you have to have the Watts per kilogram to stay with the guys, you need the CTL/TSS to stay with them for the duration of the race.

Lastly I counted the number of times a ride exceeds 150TSS last year and it is less than 10. So in terms of training regime 150 is a big ride. So if my "A" race is a 2 hour race worth about 180TSS, I will have to ride a couple of big rides to get use to that level. Either that or just stick to 30 minutes criteriums. :-(