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Track, analyze and plan on the web.
Track, analyze and plan on the web.
This guide was developed for athletes to download and refer to throughout their training. Below this you will find more in depth answers to questions asked by athletes, as well as a space to submit your own questions. Never be afraid to ask questions!
This block shows you how to go through the steps of attaching your Garmin account to TrainingPeaks. This is extremely important for my athletes as it lays the base of our communication. The data is the content, and your comments provide the context.
As soon as you are done with your workout and you've consumed your recovery shake/bar, pull up Garmin Connect on your mobile device and sync your watch. Often it sends me the file before it even loads on your Garmin Connect screen. From there, you can either go about your day or, if it is a key workout, hop over to the TrainingPeaks mobile app and write some comments (comments discussed later).
Recommended Garmin watches and accessories are different for each sport and each person. As a coach, I look at both the quantitative side from the Garmin data and Training Peaks algorithms, as well as the qualitative side during weekly consultations with my athletes. Both sides have strong indicators for each other, so it is important to capture as much data as reasonably possible..
NOTE: I have been known to reward athletes for recording data and comments :)
Establishing your INDIVIDUALIZED training zones is a crucial step in increasing your performance. This segment shows you how to set your training zones and thresholds so that you can train more accurately. There are a few key factors to think about when we mention zones.
Below is a simple chart to demonstrate the relationship between these variables.
The most important things to note from this are that 99% of the time the best cyclist has the best power output for that DURATION* (duration is a concept we will visit again later). Pace ALWAYS determines the run. HR is still very valuable because of the decoupling, which we will go over during key workout and race analysis. Plus, being unable to get your HR down or being able to get your HR up can be indicative of overtraining. The last area of importance is that with power and pace you can target specific efforts based on your race and use the priciple of progressive overload to improve as the season goes along.
TSS, or Training Stress Score is a metric for showing how challenging your workout was. More specifically it is a time-at-intensity weighted average using your threshold as the barometer. One hour at Threshold is equivalent to 100, so it is easy to see when your threshold is off.
TSS is then translated over time into three things. Fitness, Fatigue, and Form.
This segment shows you how to leave comments after the workout, as well as the kinds of comments I am looking for. I filter workouts by comments during my analysis because the data is often not enough to determine how effective the workout actually is. This will also be in the athlete resources workout library that I shared with you on TrainingPeaks so you can refer back to it within the app.
Below I have outlined what I am looking for in the comment section of key workouts. Unless a supplemental workout is notable for some particular reason, the data should be sufficient for those (although I will check for going too hard on recovery days and leave a post activity comment if the intensity was too high). On TrainingPeaks there is a numbered section that is blank that you can copy and paste into your post workout notes. Over time this system will become second nature so it is about developing a good habit.
1. Workout RPE (rating of perceived exertion): scale of 1-10, 10 being extremely hard
2. Any particular areas of tightness, soreness, cramping
3. Extraordinary weather conditions: Heat, cold, humidity, wind
4. Extraordinary life factors: Child is sick, you are sick, challenging day at work, etc
5. Yes or No: Consumed calories during workout if lasted longer than 60 min
6.Yes or No: Consumed protein and fluids post workout
7. Motivation Level: Scale of 1-5, 5 being extremely motivated, 1 being state of drudgery
Other: questions, concerns, misc.
Final Note: I have been known to reward athletes who record both their DATA and COMMENTS for a consecutive number of days/weeks.
As I mention in our Welcome Call, athletes should aim to peak for 1-2 events per year MAX. Some athletes come with events already established while others go over their goals and we pick them out together. Either way, this segment shows you how to fill out your events so that you can establish your A and B races, letting you decide which race is important to you. I also encourage planning out events like travel and vacation well in advance!
Below you will find the 5 steps I prefer people to take when the set up an event.
I believe a good coach not only guides athletes to good performance but also teaches them how to be self-sufficient. In this segment I show you what I am currently looking at when it comes to big picture metrics on TrainingPeaks. I encourage athletes to set theirs up similarly so that we are on the same page and can start to correlate how they feel with what their data says. Ultimately, this will lead to the athlete learning their body and understanding the signals it gives.
During our next consultation I can walk you through setting up your dashboard so you understand how and why it is set the way it is.
Keeping track of the mileage on your shoes can be difficult if you don't write down your daily mileage. Thankfully, TrainingPeaks can track it for you and tell you when to retire your shoes and get new ones. If you aren't savvy with remembering the brand/model when yo go to buy a new pair this will help you remember that information as well. My recommendation is the rule of thumb 400 miles per shoe. As frustrating as it can be to buy new shoes that often, trying to extend the life of the shoes often leads to aches and pains and even injuries that otherwise wouldn't have occurred.
Fill out this form so that I can put together a simple video or picture instruction and the whole athlete community benefits.