Triathlon and Run Jargon Buster from Planb Coaching. Here we unpack some of the common used and misunderstood terms in the sports of Running and Triathlon.
Cycling Cadence is the speed at which you turn the pedals. It’s expressed in rpm (revolutions per minute)
ERG – or ergometer, is a stationary exercise bike that simulates the experience of outdoor cycling. Cycling in the Shed
For riders who use smart trainers and riding applications such as Zwift and Rouvy , one of the main functions of the smart trainer is to externally manage and adjust the rider’s resistance. Among the various implementation methods, ERG mode is the most important. Here’s how it works, when to use it, and when to turn it off.
What is ERG mode? Erg mode is short for “ergometer mode”. This is the setting used by trainers and smart apps like Zwift, Wahoo X, Trainerroad, Rouvy, Fulgaz, etc. Accomplish your chosen power output by adjusting the resistance that affects you at your chosen time. The resulting power is the product of torque (the force used to make a revolution) and rhythm. If the smart trainer is set to maintain a power output of 250 watts and you lower the cadence, the trainer should increase the resistance. If you increase your cadence, the trainer should make adjustments to reduce the resistance you experience.
ERG MODE : Determines the power output, adjusts the resistance depending on the cadence you are cycling at.
REAL LIFE MODE: ERG is Turned off. Useful if you are doing 20-30second sprints and you want to simulate accurate changes in Tempo.
When to use ERG mode
ERG mode is useful for structural workouts. When you select an exercise from the library of your training app, the erg mode will automatically switch when you start and stop the interval. There is no need for you to worry about how hard you are pushing. ERG Mode controls all of this for you.
If you work with a running or triathlon coach who prescribes workouts through TrainingPeaks, you can export the workouts to use in erg mode on your smart trainer. You can export directly to an internal cycling app (Zwift, Rouvy etc.) Most of the cycling Apps now have their own workouts section that has a sub section called Training Peaks where all your prescribed workouts can be found.
Gear Selection when using ERG mode
Although you don’t need to switch gears when using erg mode, there are times when you may need to. Remember, erg mode will increase the resistance if your cadence decreases. Sometimes speed drops due to loss of concentration. Now there’s more resistance, and you have less breaking point than you’d like. If you switch to a lighter gear and increase your resistance at the same time, you may need a few seconds to reset your resistance before your trainer adjusts the resistance.
When to turn off ERG mode
Erg mode is useful when you want to focus on specific power output, such as peak power times, sweet spots, and performance thresholds. For high-intensity intervals (such as sprints, anaerobic intervals, and certain VO2max intervals), the goal is to reach maximal power. For this task, use ERG OFF mode and use gearing to increase resistance and speed (like outdoors). Turn ERG Mode off to learn to pace and train at race effort threshold.
FTP – What it measures
FTP is the highest average power a cyclist can sustain for 30-70 minutes. It is an estimate of the amount of work a cyclist can sustain for an hour without a significant increase in lactate acid production.
It is calculated like this
FTP is usually calculated by multiplying the average power of a 20 minute effort by 0.95. For example, if the average cyclist pushes 200 watts for 20 minutes, then their FTP would be 190 watts.
Training Peaks TSS – Training Stress Score (Cycling)
TSS, or Training Stress Score, is a metric that quantifies the physiological stress imposed on the body during cycling activities, based on power output. It is derived from factors such as Normalized Power, Intensity Factor, and the duration of the ride. In the realm of cycling, TSS is often misinterpreted, leading to misconceptions about its true meaning. The score reflects both the intensity and length of your cycling sessions. To compute TSS from your ride data, one must consider the ride duration in seconds, along with Normalized Power, Intensity Factor, and Functional Threshold Power (FTP). TSS serves as a valuable tool for assessing training load. Analyzing the total TSS accumulated each week can provide insights into your Ramp Rate, helping to ensure that training intensity is increased at a manageable pace.
Threshold running – Threshold running, also known as interval training or tempo running, is a training method in which you run faster than your normal race pace, but not so fast that you cannot maintain it for long periods of time.
Goal
The goal of threshold training is to improve your body’s ability to break down lactic acid and maintain a faster pace for longer periods of time.
Target pace
Threshold running is typically done at a pace 25-30 seconds per mile slower than your 5K race pace.
Benefits
Threshold training can help you run faster and have greater endurance. It can also help you avoid overtraining and have more consistent workouts.
Hill Sprint Sessions are great for Faster Running – This is your effective strategy for enhancing speed and strength without the need for a gym. Engaging in brief, vigorous uphill sprinting sessions will develop leg strength, condition your muscles and connective tissues, and enhance your endurance. All of this can be achieved through short, intense workouts on an incline! Here’s the approach: To optimize your hill sprints, sprint uphill for approximately 150 meters at 90-95% of your maximum effort. Repeat this exercise six to ten times. Ensure that you take long, powerful strides while actively engaging your core. Allow yourself to rest during the descent by walking or jogging down the hill.
Nutrition –
Training Peaks TSS – Training Stress Score (Cycling)
TSS, or Training Stress Score, is a metric that quantifies the physiological stress imposed on the body during cycling activities, based on power output. It is derived from factors such as Normalized Power, Intensity Factor, and the duration of the ride. In the realm of cycling, TSS is often misinterpreted, leading to misconceptions about its true meaning. The score reflects both the intensity and length of your cycling sessions. To compute TSS from your ride data, one must consider the ride duration in seconds, along with Normalized Power, Intensity Factor, and Functional Threshold Power (FTP). TSS serves as a valuable tool for assessing training load. Analyzing the total TSS accumulated each week can provide insights into your Ramp Rate, helping to ensure that training intensity is increased at a manageable pace.
Planned Training Stress Score
TrainingPeaks assigns a planned Training Stress Score (TSS) to each workout, which serves as an estimate of the training load generated by the workout, taking into account both intensity and duration.
Completed Training Stress Score
After the completion of your workout, TrainingPeaks analyzes the synced data, adhering to the following default parameters for each discipline.
Swim
Swim Speed/Pace (sTSS) In the absence of swim pace data, TrainingPeaks will compute TSS using Heart Rate (hrTSS).
Bike
Power (TSS) If power data is unavailable, TrainingPeaks will determine TSS using Heart Rate (hrTSS).
Run
Power (TSS) If power data is not available, TSS will be calculated using pace (rTSS). In cases where neither power nor pace data is present, Heart Rate will be utilized (hrTSS).
Currently for running the most accurate way to get power data for running is using Stryd Power Meter Pods on your shoes.
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