How to apply TSS on the day of the race to the training plan in the future

There are many people who are training to race while managing TSS while training.

You may also want to train while managing TSS from now on.

Those who do not understand TSS yet, please first be aware of what TSS is.
What is TSS (Training Stress Score)? Management of fatigue is essential for triathlon training!

 

Well, the load of the triathlon race told differently depending on the player’s level.
Discussion on damage of triathlon race

Before confirming the TSS of the long race, I corrected the FT pace of the swim and the FTP of Bike by my long race analysis the other day so I will correct the TSS on the race day.

Swim’s TSS : sTSS review

Analysis of swim performance in long race, review of LT pace, speed zone

Here, I have changed the FT pace of the swim from 2: 07 to 1: 57.

At this time, since sTSS decreases 22%, it becomes 134 x 0.78 = 105 .

Bike’s TSS : TSS review

Analysis of Bike performance in long race and review of FTP

Here I have changed TSS: 447 -> 275 .

Run’s TSS : rTSS review

The run thought that the run FTp (4:42) was reasonable, so we have not reviewed it.
It was only late because of the shortage of the ground legs that the running time slowed down.
It does not need to be reviewed especially here.

Run TSS, rTSS 219

If this is corrected, it becomes 599 after correction for 800 before correction.

The total TSS on the day of the race was 600.

Even if the total TSS is corrected 200 lower, TSS 600 is a very high number. I can understand that I need a rest for several days.
Actually I made a complete rest on a whole 4 days.

How to understand training stress score (TSS®) per day

TSS less than 150 – low (recovery is almost completed by next day)
150-300 – Moderate (Although fatigue may be left on the next day, you can get tired on the second day)
300-450 – High (There may be some residual fatigue even after 2 days)
450 or more – very high (residual fatigue that may last several days)

How to utilize TSS on race day

So, how to use this figure ….

I think that it will be useful for calculating the target time and calculating the strength when looking for the next long race.

Although it becomes various premises, I can temporarily put my race budget at 600 with CTL 66 first.
(The CTL on the day of the race had fallen to 66.)

CTL of Traningpeaks shows physical fitness and we are training every day to raise this, so I thought that it should be possible to associate CTL on the day of the race with allowable TSS on the day.

Let’s consider an example.

Swim is 104 if FT pace and target time do not change.

Assuming that the run runs at 5:50 (8:17 min/km) → 4: 34 (6:30 min/km), the rTSS increases to 219 or 276.
The calculation formula is omitted, but it is based on this way of thinking.

How is rTSS calculation of Trainingpeaks carried out: About correction of rTSS

Next, if we do not change the total allowable TSS, we will have to subtract the rTSS increment from Bike part budget TSS 275, so it will be 218.

This is indeed too low for Bike’s target TSS and it will be later than this goal time.

Then what do you think?

One is to explore the strength and FTp that rTSS will be the same as this race.

Calculating, when FTp goes from 4:42 to 4:12, the intensity IF will increase from 0.567 to 0.646, but because riding time will decrease, rTSS will be the same .

In a word, this result ,,,

If the performance of the swim and Bike and the CTL are exactly the same assumption this time, if the run FTp can be made 4:42 → 4:12, the total time can be reduced by 1 hour 20 minutes.

In other words, If I can shorten FTp by 30 seconds by training specialized for improving run performance, the total physical strength is the same as this time, the goal time is 1:20 It can be shortened .

From another point of view, if you are trained and you can adjust the CTL to 70 and you are in the race, you may be able to make the budget TSS nearly 700. (There is no authenticity as there is no single point data.)
In that case, even though it is the same FTp, it is possible to run at 6:30 pace.

In this case I will do training to improve physical strength to the last rather than speed-oriented training.

Adapting this way of thinking to bikes and swims, what kind of improvement such as improvement of FTP and FTp, improvement of CTL etc is high possibility of shortening the total race time is high, and where is your potential I will explore.

After experiencing the actual race and getting the standard of the race, we will be able to do this kind of study.

See you soon.

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