Nate discusses how to identify when to rest

Show Notes


  1. Full-time coach in Sacramento, San Francisco, and Online.
    1. Coaching
    2. Pre-built training plans
    3. Napa Valley Training Camp
  2. Two other great coaches at DDA
    1. Matt Chatlaong
    2. Sam Bassetti

The Roll of Rest

  1. Support for traditional training periodization
    1. It doesn’t seem not to work
    2. Insures regular and systematic rest
    3. Provides variety and progressive overload
    4. Feels safe, inspires confidence
  2. Reality
    1. Not much training flexibility
    2. Periodization often leaves time on the table
    3. Underutilizes rests periods
    4. Poor choice for most working athletes

Training Stress Score

  1. TSS based on intensity relative to FTP
  2. FTP based on concept of lactate threshold
  3. Lacte to TSS
    1. Lactate threshold approximately 4mmol/L
    2. About 60m
    3. 60m power is approximately your FTP
    4. 1Hr @ FTP = 100TSS
    5. If FTP is 300w, 1 Hr @300w = 100tss

Implementing a system

  1. Everyone knows the value of rest, few feel confident in when to take it
  2. Learning when to rest is a skill

A Simple System

  1. Commit
    1. Maximize your training time, maximize your rest
    2. Commit to either training or resting
  2. Measure
    1. Are you getting faster?  Period.
    2. Track LT power or Strava segments
    3. Lack of progress or a plateau might serve as confirmation of needed rest
    4. Cumulative data like PMC can help confirm need for rest
  3. Feel
    1. Log how you’re feeling
    2. Illness or overuse injury
    3. Sleep disturbances
    4. Lack of motivation
    5. Subjective feeling of fatigue is equal if not more important than objective measures

Gain confidence in when to rest

  1. Commit
  2. Measure
  3. Feel

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