Ultimately I think the amount of reds and yellows you receive will be dependent on your historical training load leading up to the big events. If you traditionally have big tss days throughout your history, it may err on the conservative end when applying red and yellow days.
Here is an example of my seasons big ride last fall (more tss/less duration), and I don’t historically include BIG rides like it. It applied the reds/ yellows very much like I expected it would…
ETA: while it doesn’t show in my screen cap… my overall IF for that ride was .78, which will also likely play into the reds/yellows…
If I am reading that screenshot correctly it looks like AT wanted to adapt five future workouts. Were all five adaptations RLGL related or were there the regular “you completed a workout, time to adjust your future workouts based on your RPE survey and new PL level” adaptations?
If the case is the latter that is kind of a deal breaker for me with regards to RLGL. I would that RLGL would come as a separate set of adaptations from regular AT adaptations so I could choose to ignore RLGL and keep my regular workout progression/regressions.
@Nate_Pearson Do RLGL adaptations come separately from regular AT adaptation or could they potentially be lumped together where it is an “all or nothing” situation?
Seems that the more a ride trades intensity out for duration, the less predictable the result. Those two rides of mine were my only two >300k & I deliberately kept at an easy pace, like under .5 IF, not so I could ride the next day, but so I could do things other than sleep the next day & actually be a functional human.
Good question! I personally would like to be able to accept or decline proposed adaptations on a per-workout basis, which is not currently an option with AT adaptations.
I presume RLGL will only affect the days it expects that the recently-completed workout’s fatigue will affect (short term); AT adaptations in my experience anyway, only affect following weeks, say you fail a Threshold workout, it only changes the following Threshold workout, which, if you’re not fiddling about with the plan by manually shifting days around, will be the workout one week away, or 3 or 4 days if on a plan like Polarised mid volume. By failing a Threshold workout, AT should not for example change a Sweetspot workout in two days’ time. But… (just my prediction) if you do something silly like I’ve done before & go on a two-hour bunch ride which gives you a yellow day the next day, but then after the bunch ride attempt a two-hour threshold workout & fail it or quit at 1h30, you’ve accumulated a lot of TSS, there’s a chance that the next day with a workout on it will go yellow too then you’ll end up with both AT adaptations & RLRL adaptations at the same time. @Nate_Pearson this then begs the question: if I go on a drop ride in the morning before work, then in the evening fire up TR to do a “Productive” workout scheduled for that day, is it going to tell me not to do that workout?
I don’t see why this could conceivably be a “deal breaker”, I t’s a minor inconvenience at most.
More inconvenient though, is that once Skipped, it keeps prompting for the same adaptations. I guess, like the blinking engine light, we shouldn’t ignore it - but sometimes we should, and my case of running up to recovery week seems like a good one.
Edit: I’ve scrolled through the last six or so years in the calendar, I can’t see much of a pattern other than to say even my best years are littered with yellow and red days. A whole green week will only be because I’m skipping training, sick or injured.
My guess is because of lack of consistency?
But I don’t think I’d be able to get the load if I didn’t train like this.
I can see running is included in RLGL which is great…but is this only for runs with HR data or all runs?If all runs then how does the system know how hard the run was…i.e. gentle jog or hard intervals?
It doesn’t auto change workouts. You get the option to keep your current one or change it to a recovery/endurance. Similar to how adaptive training works, you get suggestions to change but you don’t have to. But it’s recommended.
So thanks to Nate I had support messaging me last night. What looked like my RLGL stopping syncing was reduced load.
This makes sense however, it does lead into the point that green days aren’t actually explicitly indicated. Support explained that colouring green days was thought that it made the calendar too clutter which makes sense, but adding a green tick/heart/something similar to the warning triangle isn’t going to be that intrusive.
I love the RLGL idea but currently it’s actually Red Light Yellow Light.
Yesterday I did two commute-like runs to an evening event and forgot to rejig my TR calendar. So effectively today’s run workout was performed yesterday. Today, I’ve triggered a Yellow. So today’s run and swim are both adjusted by AT. I would like to have accepted one or other so I could go back to my calendar, move the run to Thursday, associate it with my actual run and then allow AT to apply only to the swim.
This is an admin/minor quibble. But we like the illusion of control.
I would suspect that an extreme block periodisation or heavy training camp are going to be edge cases. The athlete/coach deliberately pushes the athlete into the red, with an expectation of then taking a significant period of time to recuperate and adapt. There will be more limited examples in the dataset from which TR’s model can learn. So don’t expect the moon.
It’s also not something that is envisaged in the training philosophy employed by TR. So we shouldn’t expect TR’s adaptive training to adjust for it meaningfully in the short term.
I don’t think RLGL will offer an adaptation if you have already picked an alternate workout.
My plan got a bit out of kilter after an AIFTP update, which ended up with me having to manually adjust when I was doing which workout, if they were inside or outside and the preferred lengths of the workouts, back to how I wanted them.
I also upped the PL’s on some of the workouts as these had dropped below my new AIFTP set PL’s.
I used alternates on a couple of these to get them back into the correct ballpark.
I didn’t realise once you have selected an alternate workout manually, you will not be offered an adaption to that workout.
This has meant I had a yellow day yesterday, but RLGL didn’t offer any alternate and I still had a hard threshold workout on the calendar.
I manually swapped this with an endurance ride I had scheduled for today which enabled RLGL to offer an alternate to the endurance ride, shortening it.
Very much an edge case, but thought I’d let you know.
So rather than rest on the red day, I adjusted down the 90min vo2 session from a stretch 3.5 to a stretch 2.5.
2 mins vo2 aren’t something I’d usually regard as hard, but the last few did feel really difficult but I got through it without any failure so maybe just in my head.
Interestingly tomorrow is not a red day. It’s back to amber.
It is a deal breaker for me because I am not sure if I would want to accept all adaptations from RLGL but still would want to continue accepting adaptations from “regular” AT.
If they are being lumped together in a single set of adaptations I can pick and choose between the two types of adaptations.
