{"id":69262,"date":"2021-05-13T14:29:07","date_gmt":"2021-05-13T21:29:07","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=69262"},"modified":"2021-05-13T14:29:28","modified_gmt":"2021-05-13T21:29:28","slug":"updated-training-plans-why-how-and-when-to-update-your-plan","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/updated-training-plans-why-how-and-when-to-update-your-plan\/","title":{"rendered":"Updated Training Plans: Why, How, and When To Update Your Plan"},"content":{"rendered":"\n<p>TrainerRoad is committed to constantly improving our training plans to make you a faster cyclist. We\u2019ve used the data and insights from Adaptive Training and our machine learning algorithms to quantify workout difficulty more precisely than ever before. Every training plan still accomplishes the same objectives but has been optimized to increase its effectiveness.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>Find out more on Workout Levels and the updated training plans, check out <a href=\"https:\/\/youtu.be\/qhHstyHh-nE\" target=\"_blank\" rel=\"noreferrer noopener\">Ask A Cycling Coach Ep. 308<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"TrainerRoad Training Plan Updates With Workout Levels (Ask a Cycling Coach 308)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/_E_f1KpKx4o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Why Should I Follow the New Plans?<\/h2>\n\n\n\n<p>Our goal was to use the data we\u2019ve gleaned from workout completion and ramp rates to optimize the progression of each training zones for every plan. This process involved adjusting the beginning and ending Workout Levels of each plan to develop the unique fitness related to your specific goals while increasing your odds of sustainable performance improvements.<\/p>\n\n\n\n<p>If you want a more optimized and data-driven approach to reaching your goals, you should follow the new plans. That said, the previous plans are effective, but the new ones will increase your chances of success in reaching your goals.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are Workout Levels?<\/h2>\n\n\n\n<p>Workout levels are a new metric in TrainerRoad that compares the relative difficulty of workouts within each training zone. Workout Levels go beyond Training Stress Score (TSS) and Intensity Factor (IF). Using Adaptive Training\u2019s data-driven insights, they include more nuanced factors such as repetition, interval length, and recovery time.<br><br>Workout Levels give a more revealing insight because they\u2019re based on individual training zones. The previous plan progressively ramped according to TSS, and while effective, Workout Levels allowed for a new level of optimization. For an in-depth look at Workout Levels, check out: <a href=\"https:\/\/www.trainerroad.com\/blog\/introducing-workout-levels-a-new-way-to-understand-a-workouts-difficulty\/\" target=\"_blank\" rel=\"noreferrer noopener\">Introducing Workout Levels: A New Way to Understand A Workout\u2019s Difficulty<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Do The Updated Plans Seem Different?<\/h2>\n\n\n\n<p>In the spirit of constant improvement, our goal with these plans was to make them even more effective at making you a faster cyclist, not to make them easier or harder. There is a temptation to assume that more arduous training will always yield better results, but our data shows that high-quality training yields better results. And high-quality training is <a href=\"https:\/\/www.trainerroad.com\/blog\/consistency-makes-you-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">consistent<\/a> and <a href=\"https:\/\/www.trainerroad.com\/blog\/progressive-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">progressive<\/a>.&nbsp;<\/p>\n\n\n\n<p>The starting Workout Levels, ramp rates, ending Workout Levels, rest weeks, and tapers of these plans are designed to put you in the best position to improve your performance as an athlete.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Why is there a difference in TSS?<\/h4>\n\n\n\n<p>Using TSS as the primary guiding metric in training plan construction can lead to a non-progressive ramp rate through each training zone affecting how each energy system is trained. Commonly, a plan that seems like it ramps consistently in TSS can be far from a consistent ramp according to how it trains your energy systems. This causes non-productive lulls in training productivity and excessively difficult workouts\u2014all of which can halt your training progression.&nbsp;<\/p>\n\n\n\n<p>In short, TSS is a vague metric that doesn\u2019t consider the unique demands of different types of training. To make you a faster cyclist, we focus on training the energy systems, and their correlated training zones, that matter most to your goals. Using Workout Levels to build plans guarantees sustainable and productive ramp rates that are uniquely adjusted for each energy system and the plan\u2019s goals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Why do the plans progress differently?<\/h4>\n\n\n\n<p>Based on our data, anything within a 0.3-0.7 weekly progression in Workout Levels for a given Zone is considered achievable, productive, and sustainable. This doesn\u2019t mean you couldn\u2019t experience a 1, 2, or even 3 level increase in Workout Level from one week to the next. However, as the Workout Level increases get more significant, and when they are being accomplished in parallel with other high-intensity training zones, they become less likely to lead to productive and sustainable gains over time. The new progressions were designed to yield optimal performance gains.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When and How to Update Your Plan?<\/h2>\n\n\n\n<p>Updating your plan can seem daunting at first, and we want to ensure that you are making the most of your hard work. Below, you\u2019ll find our recommendations for updating your training calendar to the new plans based on where you are in the season.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">I haven\u2019t started my plan, what should I do?<\/h4>\n\n\n\n<p>If you haven\u2019t started your plan yet, we recommend that you switch to the new plans. You can simply delete the plan currently on your calendar and replace it with the new one. If you used Plan Builder, the easiest way to go to your calendar on <a href=\"https:\/\/www.trainerroad.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad.com<\/a>. Click the calendar annotation with the name of your first training block, then click \u201cUpdate Plan\u201d.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"850\" height=\"817\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/05\/update-plan-gif-3.gif\" alt=\"\" class=\"wp-image-69263 lazyload\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 850px; --smush-placeholder-aspect-ratio: 850\/817;\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">I\u2019m in the middle of a plan; what should I do?<\/h4>\n\n\n\n<p>If you\u2019re in the middle of a plan, we recommend updating your plan. Every Base, Build, and Speciality plan has been optimized, including the rest weeks and tapers. You can wait until you finish your current block and update the plan just before your next Ramp Test.<br><br>If you switch to the updated plans in the middle of a block, you may notice a decrease or increase in Workout Levels compared to what you have been doing. If this is the case, our recommendation is to substitute the workouts that remain in your current training block for workouts with Workout Levels within .5 of what you have been doing recently. This will ensure that you\u2019ll still progress within your current training block.<\/p>\n\n\n\n<p>Once you finish your current training block, you\u2019ll start with a Ramp Test with the newly updated plans, and the workouts will once again be calibrated to your fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What if I don\u2019t want to update my plan?<\/h4>\n\n\n\n<p>You don\u2019t have to change your current training block and can finish your current plan. Just remember that any recalculation in Plan Builder (like editing the dates of an A or B event) will update you to the new plan. That said, we do recommend using the updated plans as soon as you\u2019re able.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to select better workouts<\/h2>\n\n\n\n<p>There are more than 3,000 workouts to choose from within TrainerRoad. So even if you have a duration and training zone in mind, it can still be a daunting task to pick one suited to your abilities. Don\u2019t worry, with Workout Levels and TrainNow; it has never been easier.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Workout Levels<\/h4>\n\n\n\n<p>Workout Levels help you choose workouts based on difficulty. We\u2019ve added a new Level filter in the workout menu, to help you narrow down your search to workouts within a desired range. And within the Workouts menu, workouts are now organized in order of Workout Level by default, so you see an easiest to hardest range no matter what other filters you\u2019ve applied. This way, even if your options include workouts of similar durations and interval structures, it\u2019s easy to compare their relative difficulty and decide which one suits you best.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">TrainNow<\/h4>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/trainnow-intelligently-recommended-workouts\/\" data-type=\"post\" data-id=\"68337\" target=\"_blank\" rel=\"noreferrer noopener\">TrainNow<\/a> automatically suggests workouts based on your current fitness level. It uses <a href=\"https:\/\/www.trainerroad.com\/blog\/trainnow-intelligently-recommended-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">Adaptive Training\u2019s machine learning-based insights<\/a> to recommend workouts perfectly suited to your unique fitness. It also narrows the choice into three simple categories\u2014Endurance for low-intensity aerobic conditioning, Climbing for more challenging sustained power efforts, and Attacking for high-intensity workouts. Each of these recommended workouts displays the Workout Level that&#8217;s right for you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TrainerRoad is committed to constantly improving our training plans to make you a faster cyclist. We\u2019ve used the data and insights from Adaptive Training and our machine learning algorithms to quantify workout difficulty more precisely than ever before. Every training plan still accomplishes the same objectives but has been optimized to increase its effectiveness. <\/p>\n","protected":false},"author":42,"featured_media":69266,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[3830,3837,175,1876,703,720,3988,722,835],"class_list":["post-69262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-adaptive-training","tag-adaptive-training-plans","tag-cycling-training-plans","tag-planning","tag-trainerroad-training-plans","tag-training-plan","tag-training-plan-updates","tag-training-plans","tag-training-stress"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=69262"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69262\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/69266"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=69262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=69262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=69262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}