The Time-Crunched Cyclist Podcast by CTS Time-Crunched Cyclist Q&A: Adjust TSS for extreme environments? Why do I get stronger after 90 minutes on the bike?
Key topics in this episode:
Question #1: Should Training Stress Score (TSS) be adjusted for extreme environments?
- Does actual training stress change with heat or cold enough to alter TSS?
- After rides on technical or rough courses, examine TSS from HR or Power (hrTSS vs TSS). Go with the higher one because HR may reflect effort while not pedaling.
- LSS (Life Stress Score) - high/medium/low subjective measure. LSS does not increase TSS on stressful work day, but LSS provides context.
- When stress is higher (TSS, hrTSS, or LSS), give grace, add recovery.
Question #2: During long rides, I consume my first energy drink after 90 minutes, and then I can ride harder than I could at the beginning. Does anyone know why?
- Effect of sugar and caffeine (i.e. from Red Bull, Monster or sports drink) on energy and focus in short term
- Benefits of consuming calories earlier and more frequently during long rides
- Nutrition recommendations specific to early morning and after-work training sessions.
ASK A QUESTION FOR A FUTURE PODCAST
Links
- Effects of Acute Cold Exposure on Sub-Maximal Exercise:
- https://pubmed.ncbi.nlm.nih.gov/6513768/
- Aerobic Capacity not effected, but decrease in sub-max performance
- Effects of Cold Exposure in Elite XC Skiiers:
- https://pubmed.ncbi.nlm.nih.gov/9562357/
- Decrease in sub-max time to exhaustion
- VO2 Max unchanged
Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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