Overtraining, overreaching and fitness metrics TSS CTL ATL EXPLAINED (aka Fatigue science) 

you are too kind! I am thinking of a book for the end of next year. Be sure to join us on fft.tips/strava or fft.tips/coachgroup or fft.tips/patreon for the latest info.

Please do produce that book!

It is the Interval Design Studio Visual Training Log for the Wahoo Fitness App but I dont think it is out yet.....read here forum.bikeradar.com/discussion/13099265/interval-design-studio-visual-training-log-for-the-wahoo-fitness-app#p20425961

haha, thanks! Admittedly my sound science has been terrible. This one: same mic (fifine) but different orientation!

High 5 on speaking slower too

Interesting comment thanks Jonathon; we are making good progress remapping TSS to hrTRIMP

Couldn’t agree with you any more if I tried Jonathon.

thanks for feedback! It depends what you are trying to measure. There is not one single metric which does it all. For "effort" I prefer ave HR; for output use "NP"; for load use "TSS" ; for fitness use fft.tips/CTL or fft.tips/icu but remember these metrics all need some improving in the future.

@@Fastfitnesstips You always respond very quickly,, I clicked on the link for online training and it did not load,, I am currently in South America

haha, thanks; which link is not working? fft.tips/onlinecoaching or fft.tips/coachingflyer19 . The Bereda link is not working....their site is now closed 😰

That's a fairly common graph in exercise physiology, sorry if I did not put the source, it comes up with a Google search for " watts vs hr vs lactate"

Apologies it is: www.ncbi.nlm.nih.gov/pubmed/30300025 || Int J Sports Physiol Perform. 2019 Apr 1;14(4):493-500.

You can always switch from "classic" (power-based) TSS to hrTSS browsing your workout, cannot you? O_o

@@akkatonezapkin536 I haven't figured out how to do it in TP. Is there a setting on the Garmin?

@@stuartdryer1352 I haven't ever used Garmin, so no idea regarding it. You can change the TSS calculating algorithm via TP website just clicking on a workout (or via a TP smartphone app in a 'Summary' workout menu) and then clicking on a little triangle near your TSS number. It goes without saying that you need to have both HR and power data to be recorded in order to switch or only HR data to have hrTSS chosen by default.

@@akkatonezapkin536 Thank you!!!!!! I never noticed the little triangle before!! It works. Solves my summer problem.

Thanks!! Try fft.tips/tpp3 for the extra columns (as well as fft.tips/tpp)

@@Fastfitnesstips Thank you very much for your prompt response!

@@Fastfitnesstips Hi Alex, just as a feedback, the regular sheet is showing monthly "Approximate mean TSS" when labeled as weekly. The new one "02_ Training Periodization Planner_V3 is ok. Regards.

@@Fastfitnesstips Hi Alex, you classify the daily TSS loads in theses sheets. How is that done? Is it related to the current CTL? Tks.

@@marcosksaad TSS = Intensity ^2 x duration....so daily TSS is likely ave daily Intensity ^2 x ave duration. CTL is your historic 6 weeks rolling average TSS so, CTLs is your measurement, my sheet is a model or prediction

Video coming on HRV k the new year!

Definitely HR and HRV relation to tss it's a good topic that could come after this as a follow-up to the past videos that have been related to fatigue, muscle fiber types, training periodization and methods. I think HRM will start to get back again in popularity as HRV starts to become a new way of measure your physical condition on the day morning and before a workout in order to guide you on what you should be doing and prevent overreaching or even get into over training states if you don't know how to listen to your body signs. I've been doing those measurements and the app I use have been pretty spot on with my conditions. And it's so true that it goes red as soon as I get sick. Apart from that the power/hr it's a good way to measure you efficiency, the say way of power/time is a good way to measure your muscle fatigue resistance. So to conclude I think the tss from a power meter specially of yesterday workout is not enough to guide you on what you should be doing today about your training intensity and volume.

TSS under weights intensity and over weights duration relative to the actual physiological cost

@@Fastfitnesstips okay thanks. For me Body forces me to rest if i ramp up training to quickly with a sore throat. The chart gives me 3 ctl per week ramp rate but isnt that Very low? Maybe even too low for making adapations. I have a 333 watt ftp with a 54 ctl and 17 years old

@@simonsimon8213 which chart? fft.tips/CTL? you can adjust the difficulty of the ramp rate if its too low for you

@@Fastfitnesstips the fatigue Planer From this Video and the suggested ctl ramp of 3 is the advised maximum

@@Fastfitnesstips im not Sure if that lets me Progress but maybe i should just Trust ghe process and stay more consistent through not getting ill

unless you are sleepy or just post-ride 😂

One of the main reasons pro riders are able go be pro is their ability to handle much higher amounts of training stress than most people. Also, your body is able to handle more stress as you get more fit. It is definitely possible for a dad doing less than 10 hours of riding to overtrain. Espescially if all of their rides are high intensity, which is often the case.

@@rezoanalom9732 my point here is overtraining is not issue for the average cyclist,. The bigger problem if high cholesterol,extra pounds and a general lack of fitness. Making people worried about overtraining seams a bit counter productive. I wonder what the stats are on the % of all cyclists who have ever suffered from overtraining.

If you do 10 zwift races than you will overtrain. If Egan does 10 h zwift races each in Z4/5 he will also overtrain. He is just able to train so much because until 250W he is probably just in z1 and he is genetically giftet.

@@raphaeltiziani7476 overtaining could be an issue for bernal but not for 95 precent of all cyclists. Thats for people.who ride more than 10000ks a year

@@cypriano8763 i rode 18600 km last year and on some days I was certainly ovrrtrained

I know the feeling I hardly had the time to make it !

FastFitnessTips: Cycling Science! Glad you did thank You!