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Now here's a question; I'm curious to hear your opinion on the subject:

Where do the easy runs, rides and swims fit into these 7 basic training assumptions? They definitely do not produce enough stress to increase your fitness or your fatigue, but I wouldn't say they are worthless. Easy runs especially enhance musculoskeletal strength and make one's running feel effortless and far more biomechanically efficient. Your thoughts?


I'm curious about whether a taper can be quantified using TSB numbers in WKO. Are there any rules of thumb about what TSB should be going into an A race? Either a specific number or relative to a season's high figure would be really helpful.

Joe Friel

Krystyna - Easy workouts have 2 basic benefits: 1. they help speed recovery in _highly fit_ athletes and 2. they maintain or improve efficiency of movement.

Joe Friel

Linda - I try to get the TSB of the athletes I coach to about +15 to +22 for A priority races.


I assume there is an exception to assumption #1 - "base 1" !? ;)

Larry Tieman

Two questions on CTL. First, is there a lower number when you consider a cyclists to be fit but maybe not as fit as he/she will get? 80? 100? 120? And are there factors that change that level for example age, type of race, etc.
Second, you can adjust the days considered for CTL and ATL with defaults of 42 and 7. When would you change these defaults?

Joe Friel

Larry Tieman - I'm not sure what you mean. There are no preconceived numbers for what your CTL should be. I'd suggest just leaving them at 42 and 7. You'll kill fewer brain cells by not worrying about it and all of the possible reasons for change one way or the other.


Awesome breakdown, Joe... never seen this explained quite so concisely before. It's just like you mention, I feel I knew all this stuff already, but hadn't really made all the connections.

TSB, Base 1, WKO, CTL, ATL.... damn... I guess I'm gonna have to pick up your book if I'm gonna keep up with this blog. :-)

Oscar Im

If you are losing fitness while coming into form, does that mean you want your peak fitness level to be higher than what you want/require for the race?

Joe Friel

Oscar Im - You should always be working to get your race-specific fitness to the highest level possible before a race regardless.


Are there any generalities to be made regarding the balance of fitness and form one takes into a particular race according to the specific characteristics of that race?

Which is to say, in the peak and taper weeks would you aim for higher CTL / lower TSB for an 80 mile road race over flat terrain, where the opportunity for more drafting may mitigate the effect of a little extra fatigue? And the flip side - would you aim for a lower CTL / higher TSB for a 40 mile road race with 3000 feet of climbing, where there is less of an occasion to 'rest' during the race?



Joe, do you feel spreading cumulative stress over a couple days is beneficial?

For example, for marathoners, would you prefer they do 8-10 miles at MP Saturday and then 18-23 easy distance on Sunday, or would it be better to take it easy Saturday, then do 16-20 with 8-10 of that at MP on Sunday? Or do both approaches have equal merit?

Joe Friel

Madeleine--That's an interesting question. I'd suggest that the greater the aniticipated cumulative stress of the race, the higher the TSB should be by race day. (High means in range of +20).

Joe Friel

Herm--As always, the closer you come to the race the more like the race workouts must become. A marathon is relatively long and relative fast. Both of those characteristics should be combined in single workouts in the last few weeks prior.

cheap jerseys

First, is there a lower number when you consider a cyclists to be fit but maybe not as fit as he/she will get? 80?

Joe Friel

cheap jerseys--Lower number for what? 80?

cheap jeresys

yes! 80

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