Some recent discussions here and on the Google wattage lists got me thinking about approaches to building training base during winter build cycles. A year ago I was still using a preplanned work/rest cycle ala Friel with 3 training weeks followed by an easier rest week. I abandoned that approach mid winter because I felt I was always playing catchup after that rest week both in terms of regaining training base and having to loosen up my blocked up legs before I could resume decent training. The introduction of the WKO+ Performance Manager and discussions here including some urging by Tom Anhalt(thanks Tom) changed the way I manage training load and how I look at work vs. rest.
I'm in my 12th week of winter training, almost entirely indoors on the trainer again supplemented by some XC ski skating and I decided to compare progress this year vs. a year ago. The attached files are screenshots of my PMC for the first 12 weeks of last season using a preplanned work/rest approach vs. the last 12 weeks using a combination of listening to my body and watching the PMC curves.
All in all I've brought my CTL higher with less effort and haven't had to regain so much lost ground after rest weeks. My CTL ramp is steady and I no longer dig deep holes followed by rest weeks. I'm halfway through indoor winter training(assuming a normal spring, not a given around here) and I'm still psyched to train.
Sure, I still get tired or have off days. But I look at workouts as falling into three general categories:
I'm not suggesting this as a year round protocol and expect I'll go back to more conventional rest days when I get outside in the spring and move to higher end workouts. But for base building, especially for those of us stuck indoors on trainers it's an alternative approach to managing training load.
Food for thought,
-Dave
I'm in my 12th week of winter training, almost entirely indoors on the trainer again supplemented by some XC ski skating and I decided to compare progress this year vs. a year ago. The attached files are screenshots of my PMC for the first 12 weeks of last season using a preplanned work/rest approach vs. the last 12 weeks using a combination of listening to my body and watching the PMC curves.
All in all I've brought my CTL higher with less effort and haven't had to regain so much lost ground after rest weeks. My CTL ramp is steady and I no longer dig deep holes followed by rest weeks. I'm halfway through indoor winter training(assuming a normal spring, not a given around here) and I'm still psyched to train.
Sure, I still get tired or have off days. But I look at workouts as falling into three general categories:
- If the TSS of a workout is substantially above my current CTL it's definitely training and will increase my overall fatigue
- If the TSS of a workout is near my current CTL it's maintaining and will usually bring about a bit of a TSB rebound
- If the TSS of a workout is substantially below my current CTL it's a "soft" workout and will bring about a bigger TSB rebound and lead to freshness.
I'm not suggesting this as a year round protocol and expect I'll go back to more conventional rest days when I get outside in the spring and move to higher end workouts. But for base building, especially for those of us stuck indoors on trainers it's an alternative approach to managing training load.
Food for thought,
-Dave