The Time-Crunched Cyclist Podcast by CTS

Episode 175: The Training Season Starts Soon. Are You Ready to Go?

• CTS • Season 3 • Episode 175

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Learn the art and science of training readiness with Coach Adam Pulford and special guest, CTS Coach Jim Rutberg. Ever wonder if your wearable is telling you the full story about your readiness to train? This episode offers insights into readiness scores, tools like TrainingPeaks and WKO, and your own subjective assessments to truly understand if and when you're ready for substantial training.

Key topics in this episode:

  • What is "Training Readiness" and how is it measured?
  • Are Training Readiness scores from wearable devices accurate and useful?
  • How Coach Adam uses WKO5 to evaluate TR
  • How athletes can use their TrainingPeaks data to evaluate TR
  • How athlete phenotype (e.g. sprinter vs. climber) can influence Training Readiness
  • No-Tech ways athletes can tell if they are ready for training 

Links:
Article: 5 Ways to Gauge Your Training Readiness
Youtube: Video with visuals described in this episode

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Guest
Jim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at @rutty_rides on Instagram.

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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Speaker 1:

From the team at CTS. This is the Time Crunch Cyclist podcast, our show dedicated to answering your training questions and providing actionable advice to help you improve your performance, even if you're strapped for time. I'm your host, coach Adam Pulford, and I'm one of the over 50 professional coaches who make up the team at CTS. In each episode, I draw on our team's collective knowledge, other coaches and experts in the field to provide you with the practical ways to get the most out of your training and ultimately become the best cyclist that you can be. Now onto our show. Welcome back, time Crunch fans. I'm your host, coach Adam Pulford.

Speaker 1:

Training readiness has become a catchy term, in part due to the scores athletes receive from wearable devices. The premise, though, is simple Are you sufficiently recovered to benefit from training today or in the near future, or should you rest more before training again? This is a big topic of discussion right now, because January is coming up in a few weeks, and that's the traditional start of the training season for athletes with spring and summertime goals. Ideally, you've had a period of mostly aerobic, unstructured training before ramping up into a bigger period of training such as this 2020 season. That's upon us briefly, but are you ready for it? That's the question I'm going to discuss today with CTS Coach, co-author of many books and content creator, jim Ruppert. Jim, welcome back to the show again.

Speaker 2:

Thank you, adam, it's good to be back.

Speaker 1:

Yeah, and so since we've heard from you before on the previous podcast, which are top ranking podcasts, by the way of Can you Get Faster in Six Hours of Less? So if anyone missed that podcast, go ahead and check it out. But since we interviewed last Ruddy, what have you been up to?

Speaker 2:

Not a whole lot. I've been riding and training myself and raising teenage boys and chasing after them, so it's been a good year and certainly one of those athletes who has been taking it relatively easy this fall and this topic came up between you and I because of kind of looking and seeing. What does it take to be ready to start a larger block of training? How do we tell that people are ready? And, as you and I talked about, we were going to turn this around a little bit and I was going to ask you some of the questions because you have a much better handle on the technical side of this question. I think there are coaches who are stronger on the technical end and some coaches who are stronger on the subjective end just your coaching style. You're much stronger than I am on the technical side, so I'm curious to find out from you, to jump right into it, how do we define training readiness and how do we use all of this wearable data to evaluate it?

Speaker 1:

Yeah, no, that's just it, and I think having a good mix of both technical and subjective or objective is the way, in my opinion, if we're going to use kind of this training readiness. So what the heck is it? I generally describe it to my athletes as not only being motivated to train today, but also can you perform what's needed based on what training calls for today? Essentially, you're asking yourself, or I'm asking the athlete how fresh are you mentally and physically, and does that align with actual training? The reason why I separate those two is because we can all shame ourselves into yeah, I need to go out there and do that for our ride, or I need to get out there and do my two by 20. So I'm negatively motivated to go out and do it, but can you do it?

Speaker 2:

Yeah, you're training in spite of yourself.

Speaker 1:

Yeah, exactly so do those things align? That is essentially training readiness as best as I can describe it to everyone.

Speaker 2:

So the world right now is overwhelmed with, or very obsessed with, the amount of data that we're able to gather off of wearable devices and HRV and whoop and the scores and everything else. Are you finding that to be helpful from athletes getting that much data, or is it muddying the waters more so than clarifying it?

Speaker 1:

I think it muddies before it clarifies, because it really for any of these wearables to actually work, you need a lot of data. And then, once you have the data, you need to correlate it to feeling. So if you get a new wearable and we'll just go brand and device neutral if you get a new wearable, it's going to give you a readiness score. It's going to tell you what to do from day one because it measures something HRV, resting, heart rate, past training, impulses, whatever and this is why some devices you'll get it.

Speaker 1:

You'll go do a ride and you come back and it says rest for 72 hours or something like this. It's because it's dependent upon past data in order to do it. Even though you do a training thing that's normal for you, you don't need 72 hours of rest. So then, as you gain more data, it does get more smart. So again, it muddies the water before you start to actually have some actionable good advice from it. But even from there, if you become the robotic athlete that only looks at the readiness score or the feedback from the device without actually tuning into yourself, it's going to make things a lot worse because you're not going to tune into yourself. If you get sick, if you get a little injured, if you don't train a bunch, and then you try to go back to it. It just sets everything off. So you need some data or some unbiased thing looking upon you as well as yourself, looking upon you, evaluating the real feel of your legs and your body, before you go out there and do whatever training says for the day.

Speaker 2:

We have access to the wearable device data that people upload, and we have access to their past training and their training data through both training peaks and WKO. How do you use those pieces of software to help determine whether an athlete is ready to train? And I know one of the complicating factors with that is that athletes often have access to training peaks, but they don't necessarily have access to WKO, and so we have to be a little careful in terms of what data can athletes actually access and use for themselves?

Speaker 1:

Yeah, so I'll share some of that data on WKO5 as well as training peaks, but before I do, I think of it in just two ways of how we actually use training readiness, and it's short term and long term. Short term is the day-to-day training decision. So I wake up, maybe, do all my measurements or whatever, where I just ask myself hey, how did I sleep last night, how am I feeling today? Check training peaks Hmm, four hours, should I do that, should I not? That's the short term, day-to-day. And then the longer term, or, like a say, like an annual training plan or a training before I go into a big training phase. That's where I also look at training readiness as far as how the athlete held up in training, based on their TSS per day, ramp rates and all this kind of stuff.

Speaker 2:

So that's where we are now, because people are at that point of hopefully, they're rested, they're ready to go, they feel like they're anticipating the start of the 2024 season and wanting to get going. And I think part of the reason that you and I wanted to do this podcast was that, although January 1 is the traditional start of that, it's also a completely arbitrary date. So if people aren't actually ready because of a variety of other factors they're too tired, they never actually took a break, they're stressed out, et cetera we have to evaluate whether or not January 1 really makes sense for people or they need a little bit more of a break after the holidays, before they ramp up into their season, or hopefully, they look at this information, they look at, they do a self-evaluation and go yep, I am ready to go for 2024 and ready to hit it hard on early January.

Speaker 1:

Yeah, that's it 100%. And I think along with that is if an athlete asks me like hey, coach, how's my data looking? Could we hit it hard on January 1 or should we not? Or how should we approach the holidays with all this time that I have coming up? Or how should we approach the holidays when I'm traveling for the next couple of weeks and with family and stress out of my gills?

Speaker 1:

So let's look to the training readiness chart on WK05 that I use when I'm tracking freshness and readiness. To make things as simple as possible, what this training readiness chart is tracking is TSS per day on the Y axis and then time in weeks and months on the X axis. In particular, we're looking at the form or the TSP training stress balance from the performance management chart on training peaks terminology and I'll show that here in a second. But we're really focused on that and this chart goes ahead and clarifies when the athlete could be feeling what relative to this training stress balance. So, to make it simple and yellow, we've got fresh.

Speaker 1:

Just under that. We've got optimal performance zone. We've got optimal training zone, overreaching, then overloading how to read this and then we have transition up here. How to read this is when we're in the red. That's like be a little careful, because if we induce a ton of training, which is right here, we're getting into the overload aspect. And for those listening to me right now, if you're like what the heck is he talking about, go over to YouTube to get the full visual of this, because we're using a kind of visual aid, if you will, to describe what we're talking about on training readiness, and you'll only be able to find it on YouTube in this sort of dynamic way.

Speaker 2:

Right. But if they're listening, think of it as a really heavy day of training is going to have a high TSS, is going to be a high TSS day and that is going to suppress this line graph. It's going to push. It'll be represented by the low points on the line graph and then, as you're either taking easier days or days that are kind of average or are typical for you, you're going to be in more of that optimal performance or optimal training area. A big heavy day is going to push down into this red area. On overload. Think of it as kind of their guardrails. So if you're hitting the guardrail on the overload side because the training's been heavy, you got to ease up a bit and get it back into the green zones. If you ease up too much or you just haven't been training, you're going to hit the guardrail on the other side, on the high side of the graph, where you're in, you're not getting enough TSS per day to keep your fitness moving in the right direction.

Speaker 1:

Exactly, and so I think using these guardrails is a great approach for an athlete or a coach to check in on stuff.

Speaker 1:

So if we've got like a big training phase planned and all of a sudden it indicates to me these red dots of overloading these big troughs, maybe I want to check in with that athlete, especially if that wasn't pre-programmed.

Speaker 1:

But if it is all good, keep moving forward. Additionally, I look back on this as a historic trend to see how the athlete is holding up, where does he perform best, because there's some other stuff in the performance management chart via WK05 that I can look as to how this athlete actually performs relative to where they are in this readiness chart sort of thing. And shout out to Josh Moore I just talked to him this morning, I've shared his data before on stuff, so he's good with this. What I'd like to see from this and what I tell the athletes is I educate them on what we're looking at, what this means, and I say, when we're doing like a big fitness build, like January, february for a lot of athletes, I'll say what we need to do is hang out in the green, hang out in this optimal training zone, and what that is is inducing training effect to get fitness ramping up. That's kind of how I use this as a teaching tool.

Speaker 2:

So the optimal training green area, which is a little bit more of a training load, versus the optimal performance area, where it's still a lighter green. But is I mean, and in relative to the performance management chart in training peaks, which more people will have access to than have access to WKO, they're going to see this as a trough and TSB. The hitting the low points in TSB and then where people are recovering or are getting back to an optimal training zone, is when TSB might be a little negative but is not a huge trough. So it's the deviation from the average that's causing the benefit or the problem.

Speaker 1:

Exactly. And what I'm doing now is I'm sharing what anybody who uses training peaks has access to and this is your performance management chart. You go there by going online, like on your desktop laptop, and go to calendar, go to your dashboard and then you click on performance management and just in general concepts. Now, this is a separate athlete, so for the data nerds who are really tracking this like hey, that doesn't look the same, it's not. It's also a different timeline, but the concept here is the same.

Speaker 1:

Where former TSB at the trough or the lowest point, this is the highest fatigue of the athlete. Okay, so check in perhaps with the athlete there, because it's a time of heavy stress, whether you program that in as a coach or not. And the reason why I'm sharing a lot of this data here is because, from a quote trading readiness standpoint, all of this readiness, or this score, if you will, is based in TSS per day, which is a lot of what our fitness modeling and our performance modeling goes from, as opposed to HRV or resting heart rate or some super out there algorithm from whatever device you're using to tell you that you're ready to train or not. This is using the same concept, same terminology that we are in prescribing training, or using the same language that we use in training to model your readiness. So I think this is a much better fit for those who have good data.

Speaker 2:

So then do you see, because you work with athletes who have long histories of training data in WKO and training peaks and also have a pretty good history of training with or using wearable devices, have you seen a good correlation between person hits one of these troughs in TSB and the wearable devices are telling them similar information that they're tired and not ready to train. Or how do these? Should people expect that these things should align, or have you seen that they are not aligning as much?

Speaker 1:

It really depends. It's a great question, for sure, and I think the best answer I can give to you is it really depends on athlete phenotype and their fitness rolling into it. So, for example, on a trough like this, if I've got a sprinter, or like a really anaerobic athlete, if I had a trough occur like this, they would simply be tired. Okay, atl has spiked up, decent training leading into it, but now they're tired, whereas like a domestic or a climber or something like this, somebody who's more aerobically favored, if you will they're probably feeling decent, maybe a little tired here, but they're feeling pretty good at a suppressed training stress balance, even more so that more aerobic athlete, climber type, probably feeling even better as they're coming out of the trough. So we're a negative TSB but we're rising up versus a sprinter who's feeling better when it's something perhaps like this, where the form is positive and uprising but it hasn't reached this like probably transition time period over here where there might be getting a little stale at that point. So those are the trends that I find.

Speaker 2:

Does that mean that training, from a training readiness standpoint, that the anaerobic type athlete, the sprinters, they're highly affected by, like acute fatigue. They don't feel good unless they're fresh, like they need to freshen up in order to feel good. That's right. Whereas the highly aerobic people, the time trial, the people who can tempo all day kind of folks, they may feel better when they are carrying a little bit more fatigue. Then TSB is a little bit lower just because of the kind of athlete and the kind of stress that they thrive under.

Speaker 1:

Yeah, that's right. That's right, and it's really important to identify that by looking at data over time. The way I like to do it is on WK05, I have performance measurements like peak five minute, 20 minute, 60 minute powers overlaid on a performance management chart like this. So what you can do is, if you're using training peaks online, here is you can go identify when some of these peak power durations occurred and then go look at what your TSB was relative to that date and look at like was I upward trending? Was I downward trending? Was I super fresh? You can start to see the patterns of when you're making your best power and that's how you can identify when you come into a good training readiness standpoint.

Speaker 2:

So, adam, we have a range of athletes that you and I work with, and and CTS works with, for instance, and some of them are really into their data and other people are guided a lot more by feel and subjective evaluations. How do we use some of the some of the lower tech or no tech kind of subjective measures to figure out whether a person is ready to train?

Speaker 1:

Yeah, this is, in my opinion, this is where it's at, because we need to incorporate low tech or old school along with new tech. If you're using this new tech and I'll start first by very broadly saying you need more self awareness, you need to tune into yourself. Without it, none of this means anything. It's all out the window. And so this is asking yourself, you know, do you feel fresh? Did you have a good sleep last night? How do your legs feel which is something I ask my athlete all the time and are you motivated? What's your motivation right now?

Speaker 1:

So, how you cultivate self awareness, I mean, you could probably read, you know, books on philosophy for days about that in the way of training, it's a continual conversation with yourself. However, you can use some of these tools in order to orchestrate it. I like my athletes using metrics on training peaks as well as simply talking to them on the phone. So, metrics on training peaks you can click on little positive icon on the day, pull that up and for my athletes, I've got anything from you know, sleep quality to mood, hrv, recovery status, motivation, all this kind of stuff, and going through that process helps the athlete bring awareness to how they truly are feeling as opposed to waking up, getting the kids going out the door for the day, rolling into work and not never really having a thought of your freshness for the day. Or maybe the only thought was oh man, my back and sleep to go. Okay, charge forward in a day, right.

Speaker 2:

So you use a process of recording the metrics as a self-check-in on a daily basis so that they get used to checking in with themselves and seeing how they feel, so that it's not kind of a random evaluation. You try to get them to do it on a regular basis so that they get more attuned to the differences from day to day. It's one way right.

Speaker 1:

It's one actual way of doing it. For somebody who has, say, lower awareness where we need to work on it, the end goal would be to not, you know, go on training peaks to cultivate that self-awareness. I would say the end goal is what I do with my athletes on a very regular basis, pretty much every day, is follow the training program and before you make any decision on do I do intervals today or not, whatever the workout is, warm up first. Warm up, do a couple of openers, then decide about your main set. If I feel good and have good sensations, proceed with the main set. If I'm like, whew, these legs are more heavy than I thought, okay, let's just ride some endurance, let's do a recovery ride. Whatever. Head home, freshen up, let's push those intervals to the next day. Because whatever caused the heaviness, whatever is causing this fatigue whether it was yesterday's training, poor night's sleep, low food intake, whatever it is we should adjust based on what your body's telling you.

Speaker 2:

This is the area, I think, that people get confused because there's a pressure to push through. There's a pressure to say, well, you know, no pain, no gain, and I feel tired, but I need to get this done, etc. And then there's the other side that says, well, you know, you're only going to perform well if you are rested and fresh. So how do we help people to figure out whether the today or this week, etc. Is a push through kind of a situation, or I need to listen to my body and take more rest situation?

Speaker 1:

Yeah, personally I don't think that there's any way to get there without some trial and error and messing up along the way.

Speaker 1:

So get it wrong, push, punch through sometimes and watch your power go down and be like, okay, I guess I should have listened to myself in the warm up, when my legs were heavy, for example, and sometimes, like I showed you on the training readiness chart is, maybe you have these days of overreaching and there's a certain time period to do that.

Speaker 1:

But then if you're seeing day after day of overreaching, now dial it back, okay, really freshen up, because this fatigue hole that you're getting into, feel it and then come back. And I think that these subjective feelings I mean this is a little bit of like the old school approach, of sorts of like go dip your toe in that, maybe make a mistake and then come back. But I also think that there's signs of readiness that you can identify kind of within yourself. That I mean you talked about in your article that I think came out a couple of weeks ago now and I don't know, do you wanna speak on that? Because I think that holds a ton of weight even today, whether we call it old school or low tech or whatever.

Speaker 2:

Yeah, now I'm gonna talk a little bit more about the readiness for moving from, say, a transition period of the year to a. It's time to get rolling into 2024, rolling into a new season because, also from the acute standpoint, I think people see their heart rate is more responsive. So if you go hard and then when you back off, your heart rate drops relatively quickly or you start to put in an effort, you go up a hill or something like that, your heart rate has greater agility or more mobility within responsiveness to efforts. I think that that's a sign that people can look at and go okay, my body is actually responding to training. When I go harder, heart rate ramps up and then when I recover, it's actually moving again.

Speaker 2:

If people are not ready to train, I find their effort level and RPE stays might move, but their heart rate stays the same. They just there's very little variability. And I'm not talking heart rate variability from a resting standpoint, like the measurements we take in the morning, more of how responsive is your heart rate during a workout itself. The other one is you can actually accelerate when people are ready to go and train. It can be as simple as when you leave a stoplight or a stop sign, you can hit the gas and get up to speed. And if you're not able to, and it's just it's a grind and you're sluggish, there's a reason for that, I mean. So I think you do your warmup and see, do I feel sluggish, are my legs heavy, is my heart rate not responding? And those things, not by themselves but in correlation with how I feel and whether I'm motivated, et cetera, can be a good indicator of are you ready or not.

Speaker 2:

And then, on the long-term side of seasonality, how excited are you for this? Like, are you looking at January and going, okay, I'm ready to go and you're counting down the days to getting started into 24? Or is it shoot, I only have two weeks left of break time, so to speak, and then I gotta start this again. Like that's a big indicator because the athlete who's actually recovered is gonna start getting antsy. They're gonna start getting eager to train.

Speaker 2:

When they go for rides, it's like the dog on the leash they wanna go, they wanna accelerate, they wanna test themselves, they're trying to, they want to charge every hill that they get to and they're holding themselves back, maybe because we've told them that it's transition period and they should stay in zone two and all that kind of stuff. But the athlete that's ready to go is almost struggling to hold themselves back in that that because they're so eager to get on with it. If we can get athletes to that point, going into January, I think that's great. If it's the opposite, they look at January like this task that has to be accomplished, like, oh shoot, I gotta start really ramping up in order to get to my goals. That's more problematic to me because it means that, yeah, they're ready to commit to it, but they're ready to commit to it because it's a task that they've put on their calendar, not because they're actually ready to train.

Speaker 1:

Yeah, and I mean, it's as simple as that in my opinion and you don't need a metric to tell you that and I think, from the longer term sort of scenario of training readiness, if you're the person that's been like flogging yourself at the group ride in December and like getting all these miles as you have more time, don't charge into January with all the New Year's resolution and hit Swift and all this kind of stuff, because everyone else is. It's like pump the brakes, take a break, all good. Meanwhile, if December stresses you out because of you know, wrapping up work, projects, making a push to the holidays, travel everybody has COVID, everybody has flu. January 1st comes around, don't hit it, because if you're not ready, if you're not itching to go, it's not gonna be fruitful and that itching to go, you just wanna go fast.

Speaker 1:

It's also that time period of what I try to bring my athletes into for a nice peak performance or a taper, and I would say that the feelings are similar, but in this way that training readiness is really more of a like clean slate note. Let's try not to have too much fatigue in the system mentally and physically before we like put in this kind of like big locomotive training effect ramping up into training peaks. But I think that to make it really really simple, wait until you're, like, ready to go before you impose that stress upon you, cause training is stressful. It should be stressful.

Speaker 2:

You made a good point that there's a difference between the rest and eagerness that come from a taper and the rest in eagerness that come from a substantial period of unloading or deloading, a transition period where the thing that's in front of people right now is a long process.

Speaker 2:

This next season we're coming into is a big build.

Speaker 2:

I mean, they're gonna go from it's January and maybe your goals are in June and July and August and that's a hefty, intimidating thing to kind of ramp yourself into, whereas the taper example is your event, which is probably a one day or a week or something like that, is a couple of weeks out and you're getting eager to perform at your highest level but you're getting ready for an acute stress or an acute event, whereas what people are ramping up into right now is more the okay, am I ready for a three month, four month, five month build to my events, and that can either be exciting or really intimidating. And I think, if you did things correctly in the fall, you should be getting antsy and eager for the work and the process that is coming because you know you're ready, you know you've rested, you know you've unloaded the stress from the previous season and you're looking at this, this long ramp, and thinking, you know, there's a lot to be done and and a lot of fun to be had, and I'm physically and mentally ready for it.

Speaker 1:

Yeah, no, that's 100% correct. And so, ruddy, it's kind of like wrap this thing up and give you the final words here. If we've got listeners asking themselves right now and just like, oh, am I ready for that big build? And they're asking in this podcast is making themselves ask that question, what should they double down on? What should, what things should they be looking at to identify if they're ready for that big five-month build or fitness?

Speaker 2:

Honestly, I think that the it's. You know we're two weeks out from the end of the year and if you're gonna put a start point on the next season, for instance and it's an arbitrary date January 1. So you, if you have time, you you could just ramp up now if you wanted to, but if you're trying to have a demarcation of when does this start, then I think giving yourself real downtime before getting into that start can be important, because we're people aren't making as much of a distinction between the end of one thing in the beginning of another. And as we go into the 2024 season and and we get it, we're in the middle of December. If you say, look, I'm just going to make sure that I'm rested when I hit January, I'm going to make sure that I've reduced the stress as much as I can and I've made myself physically and mentally ready for what's coming. I think giving yourself a good break and giving yourself some good recovery time can be very helpful, yep.

Speaker 1:

And along with that I would add just keep it simple, get to know yourself and if this holiday season you have a little extra time, I would put more emphasis on that cultivating awareness, getting in tune with your body. You sure ride some miles, but if you want first week of January as your time to get after it, like pump the brakes a little bit over the holidays, enjoy some downtime, probably catch up on some sleep, I think that can be a blanket statement for many time crunched athletes. With that, ruddy, thank you for talking about training readiness today, talking about old school, new school, ways of doing it, but in the end we're all talking about the same thing it's getting ready to get after it in training and going after some big goals to start the new year. So thanks again for coming on the podcast. It's always a pleasure to have you on.

Speaker 2:

Thank you, always good to be here.

Speaker 1:

Thanks for joining us on the time crunch cyclist podcast. We hope you enjoyed the show. If you want even more actionable training advice, head over to trainrightcom backslash newsletter and subscribe to our free weekly publication. Each week you'll get in depth training content that goes beyond what we cover here on the podcast. That'll help you take your training to the next level. That's all for now. Until next time, train hard, train smart, train right.

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