What is TSB(r) in your Load and Performance chart or PMC chart

What is TSB(r) in your Load and Performance chart or PMC chart:

TSB(r)% is another way of looking at your training stress balance, just in the form of a percentage. It still takes into account your Acute Training Load(ATL) and your Chronic Training Load(CTL), and therefore is affected by your day to day rides. It is your Acute training load(ATL) as a percentage of your Chronic training load (CTL).

So if you have a TSB(r)% of 100 then this means that you have a training stress balance of 0, and that your ATL and CTL are the exact same number. Any number above 100 shows that you are fatigued and vice versa any number below 100 shows that you are recovered and are relatively fresh. This makes this an excellent tool for monitoring fatigue and when athletes are at risk of developing an injury or illness, and through tracking an athlete can gauge what level they become at risk to injury/illness.

T-Score (TSS) , CTL , ATL and TSB explained by Today's Plan

What does T-Score mean?

E.g. 123 This value is a calculated score used to objectively measure rides completed with power data. The formula takes into account both the ride intensity and duration. If you are working to a plan, then a session will have a target T-Score – in which case you need to ride to both the specified duration and intensity to reach the desired goal. Generally speaking, a T-Score of 30 would be an easy hour recovery ride, 120 would be a solid 2 hour training ride, and 300 would be a massive Sunday epic.

 What is CTL? Chronic training load is a way of objectively measuring your general fitness. It is the long term, daily T-Score average of your rides. ie your daily T-Score average over a long period of time. To increase your CTL you are doing (on average) rides with a higher T-Score – this can be performed through either longer rides or more intense rides. CTL is a great way of tracking your overall fitness.  

What is ATL? Acute training load is a way of objectively gauging your current training load. It is the short term, daily T-Score average of your rides. ie your daily T-Score average over a short period of time. When compared with your CTL, you can see if you are currently riding above or below your long term average. By comparing your ATL and CTL you can track if you are building or recovering, and the comparison between the two values gives your TSB or freshness score.

 What is TSB? The training stress balance is really a freshness score. It is calculated simply by comparing your CTL to your ATL. A negative number will indicate you have been doing “harder” rides then your long term average. Harder could be either in duration or intensity. When your freshness score is negative you will likely feel tired and fatigued. In contrast a positive score indicates you are doing less load then your long term average. This is what you want for a taper or recovery period. In these periods you should start to feel refreshed and ready to knock out a personal best.

Today's Plan explains :Load and Performance charts CTL; ATL ; TSB

CTL/ATL/TSBLoad and performanceRider load tracking over time

The load and performance chart allows the rider or coach the ability to track chronic training load CTL, acute training load ATL and training stress balance TSB over selected time periods. CTL is really another way of looking at the rider’s current fitness level. CTL is derived from the weighted average of the last 42 days of the riders T-Scores. Correct ramp rates in terms of CTL build are different for individual riders, for some a ramp rate of 5 points/week may be achievable for a period of time during the base phase of a program. For others a 2-3 point rise will be enough without leading to declining performance and potential sickness. ATL is the weighted average of the last 7 days of the riders T-Scores. ATL is really a representation of the riders current fatigue level. A ride with a large T-Score will create a load and stress on the body that could take several days to recover from. This is represented by a sharp increase in the ATL line on the Load and Performance Chart. During periods of heavy training with consecutive hard day’s ATL will rise rapidly. TSB is the rider’s current CTL minus their ATL. TSB can be considered a riders freshness or fatigue indicator. Over time patterns and correlations between the interaction of CTL and ATL can be observed that can help distinguish the optimal TSB for an individual riders best performances.

When a rider has developed a high CTL and therefore fitness it doesn’t mean they are ready to race. The past weeks or months of training could have left the rider in a negative TSB and with a level of fatigue. By reducing the load in terms of ATL to below the current level of CTL a TSB rebound will occur. This rebound in TSB into a less negative or positive level will represent freshness and race/event readiness. For some riders this level of freshness TSB will be different for specific races. For a one day endurance race or event a simple trend of increasing TSB rebound can be enough to elicit a strong performance. This could see the riders TSB move from -20 to +1 or 2 and a strong performance will follow. For others this may not be enough rebound and this will depend on the length of time at or in the fatigued state and level of CTL. For stage races or very short intense efforts it may be necessary to allow for a larger TSB rebound and give away a little more fitness to be fresher. The accumulative days of racing or longer events will drive the TSB of a rider down and therefore coming into the event with a more positive TSB will allow the rider to better handle the load over the time/duration of the event. This might see the rider look to start the event with a TSB of +15 – 25 to elicit optimal performance over the coming race or event days. By toggling into the Load and performance chart the various performance and fatigue ratings from the rider in terms of peak W/kg, stress metrics such as sleep and fatigue patterns a greater understanding of the individual and their ability to handle load can be observed.

Certain trends can be seen that can help the rider or coach with selections for races and who in the team is handling the load and those that are not. Things to look for could be trends in poor sleep and high ramp rates for CTL as this could be a sign that the athlete is not handling the load and needs a small break to recover.

Paris business FTP ANALYTICAL COACHING SYSTEMS (PTY) LTD has taken up the sole distribution rights to Todays Plan Today’s Plan is a start-up company providing online services for cyclists and their coaches. Today’s Plan have built an extensible platform for collecting cycling related data, normalising and transforming this data, storing it and then making it available through a variety of graphical and textual views. The driving philosophy behind our various tools and functionality is to: ● make structured training and associated analytics accessible to all ● provide specific tools for a team manager or coach to effectively manage multiple athletes, and to make informed decisions on their riders ● provide specific tools to enable both riders and coaches to get the most from common training tools, such as power meters, heart rate monitors and other related sensors ● to leverage new and emerging cycling sensor technologies providing mechanisms to ingest new data streams and to present them in a meaningful analytical manner In addition to providing specific data views and analytics interfaces for a coach to monitor a rider’s progression, the system can provide multi-rider analysis views allowing for team or group based tracking and comparison. Coupled with Today’s Plan telemetry technology, real-time coaching and live ride tracking is also available. Today’s Plan is a young and agile company, built using best practice cloud based Technologies see video :

Dungeons and Sunset Boxing day Tow Surf 30-60 ft???

Now that the hype to over of the past Xmas and New year’s swell has pasted along with Zigzag running the the article on the Boxing day session, which I am going put my neck out and say it was possible the biggest waves tow surfed in South Africa to date. I was huge and rouge! I was lucky to get out the water unharmed, the only damage was the hull of the ski, pinning it on the rocks coming in at the slipway as the pole was knock over by the swell overnight along with the loss of a tow rope.

Although there were no photographers or media boats able to get out to the breaks, a mad sailor in his 45ft monohull did pull in for 5 mins at Dungeons on his way out to sea and snapped a wave of Jakes whilst passing by the Centennial. The pics where sent to me from a good mate who I train with on the bike most mornings, Matt Wentworth who obviously has been hanging around the yacht clubs bars little too much! But you will get the idea of the how rouge and unpredictable the swell was on boxing day. If I had to start describing my session I honestly wouldn’t know where to start, beside my first wave was 30-40ft plus and I was able to make the inside section of Dungeons and got pumped to the bottom, wearing an Impossible paddle vest, impact vest and buoyance vest on and was wishing I had a Co2 vest after 60secs of being ragdolled 30ft under water… but that was only the start of the session!

  

 

Strava is dead

Claimed overall title of the Shimano MTB GP series for 2014 in Elite 4hr category

2014 has been a ripper year on the bike along with the arrival of my son on the 17th Aug, racing all over Australia almost every weekend from the centre of the desert in Alice Springs for a 6 day stage race, Wombat forests of Victoria  to vying for the series lead in NSW based Shimano GP series title.  

But on Sunday I was officailly awarded the title of Overall Series winner of the Shimano GP MTB series. Unfortunately was unable to race the last race due to a knee issue which has kept me off the bike but hope to be fit enough to race the full Kolwalski MTB race. However winning two of the series  events and a 2nd gave me enough of a lead to hold onto the series overall title:

THE FULL KOWALSKI (Circa 100 km):

The Full Kowalski will challenge you over a mind bendingly high proportion of flowing single track across East Kowen Forest and Sparrow Hill. Of course, we’d be remiss if we didn’t mention tantalising traverses, sweet carving descents and a few delightfully stout stem-biting climbs (provided free by the ACT Parks and Conservation Service!). This race will have it all… and more.

 

Media release, 16 September 2014

 

Stromlo rewards local racers at final SHIMANO MTB GP Series Race

 

Almost 300 riders participated in the final SHIMANO Mountain Bike Grand Prix Series event at Stromlo Forest Park. Many local riders claimed podium positions and two local riders took out the seven-hour elite endurance categories Four-hour format popular with solo racers

 

Australia's 2014 Commonwealth Games representative Andy Blair won the 4-hour elite men's race with 10 completed laps in 4:13:44 ahead of ex-Supercrosss World Champion Stefan Merriman from Newcastle and Daniel Beresford from Wagga Wagga (NSW). "It was great to win a race on home ground", said Blair and added that his fellow racers put up a good fight.

 

Noticeably absent due to injury was overall series winner in the 4-hour, Paris Basson from Sydney and the organisers credited Bryan Dunkin who secured the overall Junior series win with 9 laps and a fifth consecutive win at Stromlo. Wendy Stevenson from Sydney won the 4-hour elite women's race and was also awarded the overall series title.