Should "fatigue" be lower than "fitness" before activity

Training With Power
#1

Good morning all,

Hope you all well and safe
I am sure the question was asked before and it should be a simple one but may be unique to individuals.

Can anyone suggests or advise how to turn my Fatigue digit lower than my Fitness, please?
I know is an obvious question and I believe that I do rest covering the 8 HR sleep, I am not doing any extra sport excluding the EVO stretching and Yoga. My legs also feel heavy.

Since freshness = fitness - fatigue , I want to maximize fitness and/or minimize fatigue .

So the only way to increase freshness in the short term is to take a rest. I hoped my fatigue would go down quickly, but my fitness follows also downward. So I am not sure how to turn the clock as whatever I am trying is not working.

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If you might have any suggestion I would appreciate.

Best Regards
Lucsi

#2

Fatigue is taking your average 7 day TSS average. So to have less fatigue you would need to do less TSS on the 7 day average compared to the 30 day average of TSS (fitness)

So actually I don’t like how TrainingPeaks refers to your ATL (acute training load) to freshness. How fresh you are really is your form (TSB - training stress balance).

So if you have been training more over the last 7 days (ATL / fatigue) then the last 30 days (CTL / Fitness) you are going to be fatigued (TSB / Form) as you are not use to doing that much training stress.

Typically during a rest week your form should come up to the positive side as your fatigue should be low your fitness. You do less training stress and training load on a rest week. Yes your fitness will drop some during this time but its the old take 1 step back to take 2 steps forward.

Your fitness score will drop also as you taper for a key event. But at the same time your form comes up as you are gaining freshness. This is a good thing. Typically and training takes 2 weeks to adapt from so any training you do within two weeks of a key event you won’t reap the benefits of. That is why typically the training load is less as you benefit from the rest more than higher training stress.

#3

Hello coach Jake,

Thank you for the response and it is making complete sense now,
I tried to recover with resting and recovery drinks proteins but nothing worked

Thank you again I will follow the advice
Best regards
Lucsi

#4

TSB chart
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Not sure how the Fascat coaches feel about this chart. Probably just a general rule of thumb.

If you’re training regularly you can expect to be in the negative. You have to accept that a negative number is not bad.

5 Likes
#5

I like that table a lot :slightly_smiling_face:
Thanks for the smiles @jamesstevens

1 Like
#6

Hi James
Thank you for this table

TSB chart
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I would like to clarify the first entry
What is the table telling me that if my TBS going above 25 it’s means I am not training or is saying over training?

Sorry if is a stupid question
Many thanks

#7

The table says the following:

  • Form/TSB is over +25 → You are not training enough

  • Form/TSB between +10 to +25 → You should be feeling fresh/rested and might be able to do some personal best times/results (as you have been resting for quite a while)

  • Form/TSB between -10 to -25 → When training, try to stay in this bracket, but also remeber that you need rest from time to time

  • Form/TSB below -30 → You might be overtraining and might hurt yourself or become too fatigued.

Even though the table isn’t scientific by anymeans, I personally start to feel extremely fatigued if my TSB goes below -35, so it might be both funny and accurate :wink:

3 Likes
#8

Hi
I much appreciated your explanations
It is very clear now

Thank you very much
Best regards
Lucsi