Team,

The Q1 2017 sign up should be out shortly if you need to sign-up or renew. There were two emails, please disregard the first one as the link is incorrect. Please reach out if you have any questions.

-Sean

was this email sent out already? i didn't get anything

@Will Kalbacker check your promotions inbox if you have gmail for some reason all the group kissena emails hit that inbox for me, but below is the link for you/ everyone just in case

https://kissenacycling.wufoo.com/forms/s45lg6u15qrig8/

thanks @SeanMiles. I didn't get the email at all, not even in my spam filter. is it possible to ensure my email is in the system? wtkalbacker@gmail.com.

TimCusick said:

Scott,

Use the rollers, your HR is higher as you note but should be able to keep power reasonable.  If needed reduce the high cadence time and just spin in Z2 power. 

Tim, this may be getting into the TSS weeds too much, but does doing rollers increase TSS over that of being on a trainer (wattage being equal).  I feel I work harder maintaining balance, but Training Peaks doesn't provide any distinction ... 

Which begs the question, what does TP care about as it comes with being on Road / Stationary Trainer / Rollers?  Is it wattage and heartrate only? All provide different ride and training characteristics.

TSS is like a badger, definitely doesn't care.

BTW, that is not necessarily wrong. For example: running is ultra hard for me, but I will never be even close in TSS than a hard bicycle ride -- I am better adapted to riding so I can push my stress score way more.

TSS is based off normalized power and is a muscular metabolic measurement.  To TSS... a watt (well, a normalized watt) is a watt.  Why?  Think about the name. Training STRESS score.  So in exercise you have a classic expression:  Stress + Strain = Adaptation.  So STRESS is the external measurement.  So a "watt" is stress as it measures how hard x how fast you are pedaling.  STRAIN is the internal response to stress, muscular / metabolic "affect" going on in the body.  ADAPTATION is what occurs (once a little rest happens).  So the thing is, the stress is the same in general when on rollers vs. trainer, but you MIGHT be under more strain.  All that being said the key difference why TSS is lower on trainer / rollers vs. outside is "lower variability"...you tend to be smoother and the is less stress.  

Team,

Want to post the next cycle on Thursday, a few quick points:

1. Going to post 6 weeks to align what is in the initial webinar and annual schedule with posting.  This just makes it easier for me to align the 4 weeks with the cycle (keep losing track now, you might have noticed the 4 week posting have been splitting the cycles ) 
2. A few people asked for trainer workouts.  The reality is the workouts I am posting are trainer workouts.  Winter sucks in Northeast and time on the trainer is part of it, that being said, I posted some shorter alternatives on the weekend.
3. For the Cat 1-2 riders still capping at 12-14 hours but would love to see more hours.  If you can, extend the ride time as best you can in solid zone 2.  I am progressing the "time in zone" pretty fast now so should keep you rolling but if you get the chance, add duration where you can, will pay off in spring.  Can ask for advice on this list if you have extra time.

Let me know if questions before we post! 

Jules said:

Training peaks has some of the plumbing already - I'd be surprised if it wasn't already on the roadmap. Tim might have some insight :P 

Jules was exactly right.

TP can now export workouts to zwift, garmin and a host of other applications.

http://help.trainingpeaks.com/hc/en-us/articles/115000325647

Yep!  Just officially announced today.
 
http://home.trainingpeaks.com/blog/article/export-workouts,-import-fitness-the-benefits-of-structured-workout-exports?utm_source=tpr&utm_medium=email&utm_content=coach&utm_campaign=2017_01_workout_export

I use my commutes to get workouts in but I find that due to traffic, red lights, etc it is hard to complete an interval. Especially a 15 or twenty minute interval. 

I try to just hold the days power and find that if I  review power profiles at end of day,  I'll have approximately the specified times in the specified zones (ie,  30 mins of SS on a day calling for 2x15 SS)

Am I seriously diminishing my benefit from the workout if I put in the same amount of time in a zone but not for the continuous time specified? Or is a watt a watt? 

From phone 

Hard to say but you are diminishing some, the more stops, the more diminished the workout becomes....continuous time is important.  By stops, I mean pure stop and wait, quick stops and surges that balance out....can live with that

TimCusick said:

Yep!  Just officially announced today.
 
http://home.trainingpeaks.com/blog/article/export-workouts,-import-fitness-the-benefits-of-structured-workout-exports?utm_source=tpr&utm_medium=email&utm_content=coach&utm_campaign=2017_01_workout_export

@TimCusick , is the workout builder a premium feature? Having trouble finding it

found it! you have to click inside the prescribed workout to access the builder

Yup, tested it out, works great.  I'm assuming the files are good to trade between people who have the same workouts?  Or are individual's power numbers etc embedded into these files and so targets are off?

Also, @TimCusick  would be nice to have the option of measuring the workout in more than one way (ie: a workout with duration, RPM, & Distance requirements such as the 1/21 planned trainer alt CAT4/5 workout). Currently you can select either duration or distance, but not a combination of both...already in the works?

I am checking to make sure of the answer, will post.  I am in the beta for the products but my main role is WKO4 so not always up on the development schedule of the TP stuff.

Tomorrow is the last day to renew Q1 coaching before the plans are pulled. See link below.

https://kissenacycling.wufoo.com/forms/s45lg6u15qrig8/

coach, did you check the weather before setting today and tomorrow as rest days?  it's perfect. rainy and 30 mph winds forecast for today!

Yep, that is exactly how i planned it

  

Coach,

I did the 6x3 min VO2 yesterday on the trainer (so not as much Z2 time as outdoor version).  I was using power meter and HR.  When I did the intervals my HR did not rise into the specified zone (but my power was correctly z5).  Is this just because 3 min is a relatively short interval?  Anything I should be thinking about? The HR did rise close to z5 but never hit it. Are my zones off? 

Brendan, that can be a lot of things so hard to answer.  First off, power is way more accurate as it the direct measurement of the force you are outputting (how hard you pedal x how fast you pedal) whereas heart rate is a trailing event in response to force.  The key is ensuring your testing has gone well and your FTP is accurate.  If you think you are simply more fit, trying going a little harder.  In training, progression is the key so looking at history is important.  FTP give good interval guidance but always look at what you did last time and see if you can do a little bit more (little bit).  This is how you build on the idea of over reaching so you continue to adapt.

Good thing we have another ftp test this week... 

Tim,
     I got the following message via email  

Beginning March 1, 2017, WKO+ 3.0 will no longer sync workouts to or from TrainingPeaks. You will still be able to use WKO+ 3.0 locally on any computer it is currently installed on, however, new installations or license activations will not be supported and technical support will no longer be provided by our Customer Success Team.

This was something I was (eventually) looking forward to doing.

what is changing?

If I understand your question correctly ("What is changing?") the answer is:

1. WKO+3 will no longer link with TrainingPeaks.  So if you sync your WKO+3 with a TrainingPeaks account it will no longer sync after March 1.
2. WKO+3 support will go away but not sure that really matter, most still on WKO+3 know what they are doing with it
3. If it crashes or goes down, no way to  get new.

I can answer questions if you have them.  The biggest reality is the API that WKO+3 uses is old and maintaining it is just too much work.

FTP  test = testing is training, training is testing!!   

I may want to redo my vo2max test when not sleep deprived and before a long day of sitting on my butt at work.  Tim, I assume I can redo this sometime before a weekend z2 ride?

David,  

Yes, always easy to retest and you said it right, do before a full workout.  To many people end up wasting a training day to do ad hoc testing, your approach the right way!  Good luck! 

good to hear.  i skipped the FTP test today because i'm getting sick and sleep was more important.  will do soon