Cycling is a great way to get fit and stay healthy, but it’s important to train correctly if you want to improve your cycling performance. One thing that many sportsmen don’t know about is TSS and how to use it for their profit. In this post, I’ll explain what it is and how you can use it to make the most of your cycling training. Stay safe and have fun on your bike!
What is TSS in a nutshell?
TSS is short for Training Stress Score, and it’s a way of measuring the intensity of your workout. It takes into account both the duration and the intensity of your ride, which makes it a great way to see how hard you’re working.
This measure is crucial for cyclists because it allows you to see how much training you’re doing, and whether or not you’re overdoing it. It’s easy to get caught up in the moment and push yourself too hard, but if you aren’t careful, this can lead to injuries.
TSS is a scale from 0 to 100, and it’s based on two factors: intensity and duration. The intensity is measured in watts per kilogram, and the duration is measured in minutes. These two factors are then combined to give you your final score.
How to calculate TSS?
There are a few different ways to calculate your TSS, but the most common method is to use a power meter. This will give you the most accurate reading, but it’s also the most expensive option. If you don’t have a power meter, you can still calculate your TSS by using a heart rate monitor. To do this, you’ll need to know your heart rate zones, which you can find by doing a simple test.
Once you know your heart rate zones, you can use the following formula to calculate your TSS:
TSS = (duration x intensity) / (FTP x 36)
FTP is your functional threshold power, and it’s the average watts per kilogram that you can sustain for an hour. When you’re first starting, you can use your FTP from a previous race or time trial. As you get more experienced, you can do a short test to see what your current FTP is.
How to use TSS in your cycling training?
TSS may be used in various ways while training for cycling:
- For measuring the intensity of your rides. This is beneficial because you may evaluate how hard you’re working and whether or not you need to back off.
- For structuring your training. For example, you might do a few easy rides during the week, and then do a long ride with a high TSS on the weekend. By following this routine, you’ll ensure that you get an adequate amount of rest without overdoing it.
- For setting goals. Once you know your TSS, you can start to set some goals for yourself. For example, you might want to increase your TSS by 20% over a month.
- For tracking your progress. You can see if you’re improving, and whether or not you need to make some changes to your training.
All these methods will help you to get the most out of your cycling training, and to make sure that you’re safe while you’re doing it. So, next time you go for a ride, make sure to keep an eye on your TSS.
Why is using TSS beneficial for you?
There are several reasons why using TSS can be useful for your training:
- TSS continually gives an accurate representation of how much effort you’re putting into your training.
- It aids in the organization of your training.
- TSS is a great way to set goals because it helps you stay motivated.
That’s it for now! We hope you found this guide helpful. If you have any questions, be sure to ask them in the comments below and we will get back to you as soon as possible. In the meantime, start using TSS to make your cycling training more effective!