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Re: CIL - Chronic Intensity Load

PostPosted: Sun Jan 29, 2017 4:43 am
by tndmbkr
In the refered article I can see a difference between the chart for CIl and the chart for CTL.
And I try to understand why there is a difference

CTL= [Today’s TSS * (1-e^(-1/42)] + etc
CIL = [(1000* Todays IF) * (1-e^(-1/42)] + etc

TSS = (sec x NP® x IF®)/(FTP x 3600) x 100

When I strip these formulas to the core:

I think the charts for CTL and CIL differ in the refered article, because the athlete must be settling his FTP every week.
When you stick to your FTP, there will be no differences.

“IF” is Intensity Factor® (a percentage of your FTP; in other words how intense the effort was)
Workouts with a constant heart rate at your anareobic threshold will yield a value of 1.0 (100%).

NP is calculated in this way:
You do 2 rides. One that is completely even paced (on a trainer or velodrome) such that if we took a random sample at the beginning, the middle and the end, they would all read 200 watts.
The other ride is an extreme ‘poker paced’ ride where we focus on being strong at the end. We ride the first 1/3 at 100W, the second 1/3 at 200W and the last third at 300W.
Ride1; NP= 4th root of (200^4+200^4+200^4)/3 = 200
Ride2: NP= 4th root of (100^4+200^4+300^4)/3 = 239

Re: CIL - Chronic Intensity Load

PostPosted: Sun Jun 11, 2017 5:59 am
by tndmbkr
TrainingPeaks just published a blog about How to Train With Power on a Mountain Bike ... eekly_news

The bottomline: You can use the same power zones on a road bike that you do on your mountain bike.
Find a course that allows you to train in a specific power zone for a specific period of time.
Just like you would do when training for the road.