GOLDENCHEETAH CTL HEART RATE UPDATE

“The other thing is that a lot of the zones are set on FTP – that's the traditional approach. That's a big area people don’t realise,” Gallagher says.

GOLDENCHEETAH CTL HEART RATE UPDATE

If you have your zones wrong – for example your FTP changes and you don’t update it – the trace that you're following, whatever you're tracking in terms of ATL, CTL, is inaccurate. “The performance management charts and the detail within each ride is dependent on the accuracy of your zones. TSS might be just 80, but you know that session was harder.Įx-pro and director at Dig Deep Coaching (opens in new tab), Stephen Gallagher, has used these metrics extensively – but he says amateurs using them to plan their own training need to be well aware of the pitfalls. If you’re using heart rate to calculate all of these metrics, you’ve got to understand that heat, fatigue and things like caffeine dramatically affect it. As Field says, problems occur 'when a watt is not a watt' – for example when it’s hot, your body will suffer more for the same results. The very basis of all of this – TSS – isn't infallible. There are, however, some limitations to bear in mind. With this knowledge you can manipulate your training and taper weeks – adding in the values, checking the chart – and changing them until you hit the sweet spot. The best form will always be on an upward curve – letting your TSB drop to the right number is nowhere near the same experience as letting it rise from a point where you were in the negatives. That means that your form should rise – the result should be that you're going well.”įield says that the recommended number to “feel really good” is between five and 15, though he’s keen to point out that as per all of this it’s very individual. “So in an ideal world, before an event, you see your CTL gradually rise, you then back off during a taper period and ATL will drop. This is often called form – how well you're going on a specific day. The final line is TSB – Training Stress Balance. ATL is Acute Training Load – that's what you've done in the past seven days – and is called fatigue. “TSS can be presented on a chart – this has three lines – CTL, a 42-day rolling average. Which is where incorporating CTL and ATL to peak for an event comes in. Once you know what sort of TSS your go-to sessions typically yield, you can plan entire training weeks with the optimum TSS, tailored to your targets. Field suggests intervals sessions will be about 50 or 60 for an hour. Riding at FTP for one hour would give you a score of 100 – that's the maximum you can score (since you shouldn't be able to do more than your one-hour power for an hour). TSS comes from data from your power meter, though it can be calculated using heart rate It's relative to intensity and duration – it takes into account how hard you've gone and for how long.” It's based off FTP and makes evaluating one session quite easy. TSS is a term that belongs to Training Peaks, but you'll find a very similar principle used elsewhere (Suffer Score, if you’re living in an orange world with segments to hunt for, for example). The entire system is based on your TSS following each given session. > Everything you need to know about power meters 'When I first started using it, I really wanted it to fail – I'm really more a hands-on person, not massively into numbers – but nine times out of ten I’ve found when you’ve worked out what works for you – and it is very individual – you can predict performance for your goal events.” There are possible downfalls, but I’ve used it for four to five years for myself, and I've found it to be fairly accurate. (opens in new tab)ĭiscussing the system, five-time British cyclo-cross champion and Dig Deep Cycling (opens in new tab) coach Ian Field told us: “Ultimately we can use all these numbers to predict performance on a given day.

The chart above shows Cannondale-Drapac Rider Ryan Mullen’s 2017 Classics Campaign, as analysed by Stephen Gallagher of Dig Deep Coaching (opens in new tab) – there's a detailed review on written by Gallager himself on the Training Peaks site.

Goldencheetah ctl heart rate