Tsk tsk. Attempting to reverse-engineer the algorithm. Ah well, I can’t talk. I’ve done stuff like that. And a group ride on Tuesday that TR didn’t know about because I held off on uploading it to strava until today (Thursday) after doing two more workouts. I was interested to see if the group ride would change any colors more than one day out. I needn’t’ve worried. The group ride was legitimately very easy.
If that was me I’d expect that from rides or workouts with very high intensity & low duration, such as an anaerobic time-crunch 30 workout.
It was an 80 min workout, 40 min @ threshold, 92 TSS.
For me… I feel RLGL got it right. I am coming off three days of endurance & recovery rides after a Saturday race. I will do an endurance ride tomorrow, but could do another workout if needed (though admittedly on tired legs). I am pretty sure that would trigger a yellow but I will save that experiment for another day.
Not that often in reality, it was more meant as an example.
Likewise, you could have a yellow day on Thursday (for whatever reason). I’d still prefer to be able to move my key session to Friday, than lose it to an adaptation.
Yeah, I think it does too. I was just trying to get the full answer instead of short 1 liners since the question and answer implied it used only one of them, but didn’t clearly state that.
This does not seem to be a popular opinion but I find the yellow to be too sensitive. I’m on a low volume plan, adding outdoor rides on the weekends. My load has been pretty consistent for years. I’ll take it under consideration for sure but if it’s looking at my career as a whole or even my current 28-day ramp rate of -3, well, it seems to be awfully sensitive. That’s all.
I find it a bit Time (TSS) sensitive and as we all know all TSS is not equal. A slow, no effort ride because its results in a longer time will trigger things yellow but a shorter flat out TT won’t
These are two different things - that green zone from Intervals is simple training stress balance (ctl - atl). TSB is based only on TSS, it doesnt know whether that TSS came from a 5 hour z2 ride or a 1hr VO2 ride. RLGL does.
Also the fact youre in the green zone in TSB (which I think in Intervals is just -10 to -30, could be wrong on the precise numbers) doesn’t directly mean that you either should or shouldn’t train tomorrow - it just means they think a TSB in that range is a sustainable ramp rate. If you take tomorrow as a rest day it might well still be in that range.
I am absolutely loving RLGL - it is allowing my runs to adapt my bike workouts which is brilliant. Obviously I was doing this to some extent manually anyway, but I always felt guilty about it - and I’d often push myself to do the TR workout anyway, because I’m stubborn… even when I probably shouldn’t and RLGL supports that looking back.
I would say it is somewhat of a game changer for multisport athletes - you still need to effectively manage your own running plan, but at least it interacts sensibly with the other workouts now.
Maybe it’s been answered in the above thread, but I’m wondering about adding endurance on a yellow day above and beyond my three scheduled workouts in my LV plan.
To say it another way, I’ve got a yellow day after a hard VO2 workout yesterday. I feel up to a long endurance ride. My understanding of RLGL is that the yellow light is for intensity and not a regular endurance ride, even if that ride is going to be 3-4 hours. Am I wrong?
If you feel up for it, you can certainly go for it!
Just keep in mind how it may impact your subsequent training. If you’re in the yellow now, further riding may push you into the red, especially if that ride is going to be 3-4 hours and you don’t have rides at that duration very often in your regular training plan.
If you have another intensity day later this week, you may have to shuffle it to a different day in order to recover appropriately for it.
Hover over the little warning symbol in the upper right hand corner of your yellow day. It will be instructing you to do an endurance day and not intensity. As for how long your endurance day should be, probably not ideally 3-4 hours. Your next day is liable to turn red after such a ride. But does it matter if your next day is red? You’re not likely to have scheduled intensity that day on a low volume plan.
I realize RLGL looks back at recent workloads but I’m curious how much the algorithm looks forward before making the suggestions. For example, tomorrow is my last workout before a recovery week yet it flagged it as a yellow. Seems a little overly cautious in that situation. I declined the adaptation. Perhaps just some feedback for the trainerroad team?
I’m sorry if this was mentioned earlier, there are so many comments I didn’t get through them all. I’d love to see the Red/Yellow based on the plan I have in TR calendar. For example, I have 3 TR workouts each week with adaptive turned on. I also have two gym days in the cal each week. Once I’m in the current week (and in the past) Thursday is always yellow. Could you turn on the Red/Yellow for future weeks based on what’s in my plan?
It might help me plan for the next week if I knew a day was going to be yellow before I started the week of training. (because it looks like you know ahead of time that if I do my scheduled workouts and do my gym days Thursday will be yellow)
If you go through all the TR comments and documentation, you’ll find instances where the recommendation for red and yellow fluctuates. It’s not black and white. If you’ve already found success doing the 3 TR workouts plus your gym work, I wouldn’t let the color on the screen influence you to start doing less or second guessing what you already know is working for you.
FWIW I am think RLGL is a great feature and look forward to its further development.
But here is my “I will ignore RLGL, at my own risk, and see what happens”
Started a new training block with a FTP increase. Plan builder has this block as a specialty block but since my A events are late summer I am deciding to overwrite it, at least the first half of the block, with a polarized base block using TrainNow.
Tuesday was a Threshold workout which I felt good and I rated it as hard. I supplemented that day with an endurance ride to make it two hours on the day. Wednesday I had a two hour endurance ride with some 15 second sprints and that was fine. I rated it easy. It then made Thursday a yellow day, which was moot because I was scheduled to do another two hour endurance ride. I did that and it felt good: heartrate was where I expected it to be and I had negative cardiac drift. I rated it easy. It has given me a yellow day tomorrow where I was and am still planning to do a Threshold workout:
I have done several blocks of this type of training, with a similar load, this offseason and it has been working out very well. I understand why I am getting yellow days but I feel good so I will keep pushing. Stay tuned.
It’ll be great when swimming is included! Any view on when this will ship? I thought I saw an earlier reply that said the pull request had already been created?
@Nate_Pearson HI Nate, I’m sure you have been bombarded by these types of comments, however, I’ve just started my base training for Season 24 and would be open to showing my profile publicly as a test case for RLGL. I’d be happy to keep a diary of what’s going on in terms of what i’m feeling v what RLGL is telling me. I’m currently doing MV with an intent to go into HV later in the year. I also have a few events i’m doing etc. If you’d like to do something let me know. If not I’ll not have hurt feelings
Ah well, I can’t talk. I’ve done stuff like that. And a group ride on Tuesday that TR didn’t know about because I held off on uploading it to strava until today (Thursday) after doing two more workouts. I was interested to see if the group ride would change any colors more than one day out. I needn’t’ve worried. The group ride was legitimately very easy.
- and I’d often push myself to do the TR workout anyway, because I’m stubborn… even when I probably shouldn’t and RLGL supports that looking back.
