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Mega chuffed to take my first middle distance win and become 2019 British Middle Distance champion! - Roll on 70.3 worlds in a couple of weeks! - 📸 @ariannasahraie.photo

Posted by Will Munday on August 21, 2019

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Understanding the performance management chart in Training Peaks: ATL,CTL and TSB explained

Understanding the performance management chart in Training Peaks: ATL, CTL and TSB explained In this blog I am going to explain how the Performance Management Chart in Training Peaks - an online training and coaching software – works, and how you can effectively use this to plan and monitor your training loads through the season. I will explain the acronyms ATL, CTL, TSB, TSS and IF and demonstrate how and why these change over time as you train. I have deliberately avoided going into detail on other related areas (e.g. power, HR) for the sake of this blog's readability. If you do require further clarification, reliable reading can be found on the Training Peaks help site here . The Lingo The Pink Line: ATL (Acute Training Load) Training load accumulated within the last 7 days. Average TSS for the last 7 Days. – This can be viewed as an indicator of ‘fatigue’. The Blue Line: CTL (Chronic Training Load) Training load accumulated 42 days ago and older. Average TS...

Run Testing - Calculating your VDOT Pace and Lactate Threshold Heart Rate

You may have heard the term VDOT banded around quite often in triathlon and running circles but it is a term that is often often misunderstood and sometimes used incorrectly. This blog will seek to dispell any myths around what VDOT is and how it should be used as there is no questioning that it is a very useful training concept. To develop an efficient running economy, athletes must look at two important components; technique and conditioning. In all Tri Training Harder running sessions we talk about running at certain intensities in order for each session to have it's intended purpose. To ensure that these intensities are accurately adhered to, an athlete must have an understanding of how fast they are running relative to what they can sustain. This requires a scale to give the athlete bounds to stay within. To make the scale useful for each and every athlete, that athlete must know where his or her fitness level lies on the scale. This is where the VDOT score comes in. Ho...

Bike Testing (10 Mile TT and FTP) - Working out your HR and Power Zones

Cycling is a sport based around speed and power but how do you know you are getting the most out of each training ride? This article explains how power and heart rate can help dictate your training efficiency and staying in the right zone for your particular training sessions. Quick Links: How do I perform a 10mile Time Trial? How do I perform an FTP Test? How do I calculate my heart rate and power zones for training? What is Functional Threshold Power and Lactate Threshold Heart Rate? Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR) are terms used to describe a condition called Lactate Threshold. Physiologically, this is considered to be the point when the body accumulates more lactate in the muscles than it can dissipate. It is also thought of as an intensity that an athlete could sustain for approximately one hour. For endurance athletes it is the speed they are going, the power they are outputting at this point that fundamentally di...

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