Strava

I created a rather crude spreadsheet to try and create a training plan to achieve a certain CTL by a certain date, but as I said, rather crude.

Would you mind sharing your spreadsheet?

It's full of my data but I'll create a sample one this evening and share that.

Thanks folks, i'll keep it in mind that it won't give a true representation until approaching day 42.

Concur that Training Peaks is better for this sort of thing, but I can't justify the $19.95 a month. Perhaps when I've got a better idea of my fitness and I know what I want to achieve this year I'll re-subscribe

Would you mind sharing your spreadsheet?

OK, here as simplified version:-

https://docs.google.com/spreadsheets/d/1e4I1V7fdzyzkvbtfjiuDTbqbifBfJyFn6fnu4DzC848

It comes with a week of my running data, just to show how unfit I am and how I use a manual "intensity factor" to help calculate the runTSS. I use 0.8 for long/easy runs, 0.9 for intervals and 1 for parkrun. It also calculates the other metrics I'm interested in (VDOT and beats per mile).

For cycling I use the BikeScore value from Golden Cheetah which is equivalent to TSS.

If you just want to see where you'd get to in terms of CTL/ATL/TSB then you can pre-seed CTL and ATL in row 2 and then fill in columns G and H with TSS scores (it treats them equally) and see how the CTL/ATL values change.

You obviously only need 6 weeks worth of data for a plan but by seeding it with a rough guess of current CTL/ATL you'll see if your plan is viable or has you scheduled for a 200+ TSS day when you've already got a big -ve TSB.

There's a PMC chart on a separate sheet which will update automatically.

golden cheetah

@edscoble and @bitterbuffalo, StravistiX has google maps and streetview.

Great, thanks. That looks really interesting, will give it a go.

thanks!

More top JP trolling - some aussie bloke hasn't taken it well.

link

No image for me.

Meant to be a link, that's why

Yeah, coming back after a collarbone injury

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For cycling I use the BikeScore value from Golden Cheetah which is equivalent to TSS.

I've not got around to looking it up yet, but do you have any idea how GC's "Swim Score"/"Bike Score"/"GOVSS"/"Tri scores" are calculated?

Since the addition of S/B/R metrics to Golden Cheetah, I'm wondering about moving all my analysis over to there instead of Training peaks. However, the only PMC chart that seems to accommodate all 3 sports is the one based around the "tri scores". Bike score seems to tally pretty well with TSS from training peaks but both run and swim appear to show much more variation.

Also, Just looked at your spreadsheet and wondered why don't you estimate IF from "Average pace"/"threshold pace"? I know it wouldn't be perfect and would struggle with interval sessions and hilly terrain, but it would probably average out ok.

Didn't know Golden Cheetah does swimming, I've been using an ancient version, I should upgrade and import all the data in and see what it can do. But then my spreadsheet tracks loads more stuff (weight, booze, etc) and although the new version of Golden Cheetah may do more than before it won't do everything.

In my bigger spreadsheet I calculate swimTSS based on this: http://home.trainingpeaks.com/blog/article/calculating-swimming-tss-score

Found a similar one for running.

Also, Just looked at your spreadsheet and wondered why don't you estimate IF from "Average pace"/"threshold pace"? I know it wouldn't be perfect and would struggle with interval sessions and hilly terrain, but it would probably average out ok.

Maybe it would average out, but manual values allows me to do it based on RPE. You'll note that my parkrun goes down as an intensity factor of 1 despite it being a sub 1h effort (so it should be 1.05 or 1.1), I just know that I'm not pushing as hard as I could.

Didn't know Golden Cheetah does swimming

Yup... IIRC v3.2 included both running and swimming metrics, however it pissed me off thoroughly as it couldn't cope with interval swims from garmin (I use 910xt). I only updated to v3.3 a few days ago so I'm only just getting to grips with it but from first impressions it now seems to process both swim and run data pretty well.

My main point of confusion is how GC estimates TSS (or equivalent) scores for use in a triathlon PMC.

Training peaks calculates TSS for cycling, rTSS for running and sTSS for swimming.

GC seems to offer a confusing array of options, including TSS for cycling - however it reports zero TSS for swim and run sessions and thus a Coggan PMC (as per Training peaks) is useless for triathlon.

The closest analogue I've found so far seems to be the "Triscore PMC" chart. Triscore seems to be based on "bikescore" (similar to TSS), "GOVSS" (similar to rTSS), and "swimscore" (similar to sTSS). However, while my bikescore values map very closely with my TSS scores from training peaks, the GOVSS and swimscore values seem to be a bit more variable. Also I'm not sure how GC uses these values to calculate the PMC chart as my CTL now seems to be rising faster in GC than it does in Trainingpeaks.

Who's down with OPP?

YOU down with OPP

I binned it when I realised it wasn't taking into account running, so for run heavy training it's next to useless.

You can fool Strava's run racism by recording your run in Endomondo, export GPX and upload as Ride (Stationary trainer). It will then calculate suffer score and enclose it in Freshness Fitneds chart.

Just checked my strava feed to find my nephew had done a 2km ride this week. He's 3 and 3 months and has just learned to pedal. Well proud.

Let's hope he gets the kudos he deserves.

Watts per kilo?

Haha, not sure. Although his max speed is apparently 49.3km/h which I find a bit hard to believe.

Anyone know why Strava thinks I took a completely straight line to Kensington?

https://www.strava.com/activities/508706331

Weak GPS signal.