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.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

GET FREE TRAINING CONTENT

Join our weekly newsletter

CONNECT WITH CTS

Website: trainright.com
Instagram: @cts_trainright
Twitter: @trainright
Facebook: @CTSAthlete