I am now finishing my first week of training for the 2011 Season, with the focus on two major goals. The first is goal is my next “A” race, Ironman California 70.3 in Oceanside on April 2, 2011. The second is Paris-Brest-Paris, a 1200K randonneuring event in France on August 21-25, 2011. Although my training for the next several months will be to prepare for the triathlon, the long distance cycling will also be kept in mind. I will be focusing on the triathlon while doing sufficient preparation for the 1200K, and then will shift into more specific training for PBP.

There are some rules of thumbs that many of you have read, including myself, in developing your training program. In early season base training it is generally recommended to not increase your mileage more than 10% per week, and then changing to about 5% increase per week during the more intense build period. Rest days are also another principle to keep in mind because it is during rest that we adapt to the training stress. Mileage is easy enough to track, and using 10% weekly increase can be easy enough to plan when only doing one sport. It gets a little more complicated when training for multiple sports, as triathletes do. Tracking total exercise time can be useful because it accounts for all three sports. I have been using this. I think the ATP Wizard in Training Peaks is pretty good at designing the training periods, rest weeks, and amount of training time for each week. In the daily training plan I can decide the time for each workout based on the my goal for the week. I’ve been tracking my Performance Management Chart pretty closely, usually daily, and have been seeing the correlation of my current and trending fitness and fatigue. You can tell a lot by how you feel, especially when you’ve been doing endurance training for some time, and I think there is a lot of value in paying attention to how you feel and what the training tools say about how you should be feeling. The numbers don’t take into consideration life stressors, illnesses, and nutrition, which are some of the factors that are responsible for the mismatch between how you feel and what the numbers say.

In my current training plan I have chosen to try something a little different. Instead of shooting for time or mileage goals only, I will be planning my weeks based on my Training Stress Score. I already use the PMC retrospectively on a daily basis, but now I can look at it preemptively to determine if my training plan is going to get me where I want it to. This is still new to me because I just found an Excel PMC predictor that somebody posted on the Wattage group. In it I put my CTL and ATL for October 31, and then planned my month out with approximate TSS for each day. My goal for November is Week 1, TSS total 1000, Week 2, TSS total 1100, Week 3, TSS total 1200, Week 4 TSS total 750. This is a 3 week build with about 10% increase each week, followed by a rest week. I’ve been looking at my TSS for each workout for a while, and know that for 1 hour of pretty easy intensity (most of what I’ll be doing during the Base Period) my TSS is around 50. TSS is the product of Intensity Factor squared and the time in hours. The Intensity Factor is primarily pace (swimming and running) or power (bike) based, but HR or perceived exertion can also be used. An IF of 1 is a 100% best effort for 1 hour. Since I usually still get an IF of 0.7 during easy efforts, this works out to TSS=IF*IF*T=0.7*0.7*1=49, so 49 for 1 hour at easy effort. I get more exact numbers after the training, but in planning I can tell approximately how long I need to train for my goal TSS, and since I am primarily concerned with the total TSS for the week fluctuations day to day are not that big of a deal. So, below is the chart I made for November, and the resulting graph.

Day TSS CTL ATL TSB
0

120.2

122.4

1

150

120.9

126.1

-2.2

2

50

119.2

116

-5.2

3

200

121.1

127.2

3.2

4

150

121.8

130.2

-6.1

5

50

120.1

119.5

-8.4

6

100

119.6

116.9

0.6

7

400

126.2

154.6

2.7

8

150

126.8

154

-28.4

9

50

125

140.2

-27.2

10

200

126.8

148.2

-15.2

11

150

127.3

148.4

-21.4

12

50

125.5

135.3

-21.1

13

250

128.4

150.6

-9.8

14

250

131.3

163.8

-22.2

15

150

131.7

162

-32.5

16

50

129.8

147.1

-30.3

17

200

131.5

154.1

-17.3

18

200

133.1

160.2

-22.6

19

50

131.1

145.5

-27.1

20

300

135.1

166.1

-14.4

21

250

137.8

177.3

-31

22

100

136.9

167

-39.5

23

50

134.9

151.4

-30.1

24

150

135.3

151.2

-16.5

25

100

134.5

144.4

-15.9

26

50

132.5

131.8

-9.9

27

150

132.9

134.2

0.7

28

150

133.3

136.3

-1.3

29

150

133.7

138.1

-3

30

50

131.7

126.4

-4.4

CTL Tc

42

ATL Tc

7

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