Strength training trigger yellow and red days automatically

Training
1

Good morning, on a master plan, and as soon as I schedule strenght training, it triggers yellow days and adaptation. My TSS is very low and I feel that I am limited to cycling. Any thoughts?

2

Just ignore the adaptions until you’ve got a bit more TSS under your belt. If you’re tired one day use them but it’ll learn your average levels and stop thinking you’re tired pretty soon.

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3

Hey there,

I’d recommend something along the lines of what @firemunki was saying above – don’t totally ignore warnings you may receive from Red Light Green Light, but if you get a yellow day, for example, and you feel fine to continue on, you can do so with caution. :slight_smile:

If you do feel fatigue that lines up with RLGL warnings, then I’d say you should definitely rest up. If you feel good to push, though, I’d say go for it! Over time, Adaptive Training and RLGL will continue to learn what you’re capable of doing and dial in your training plan accordingly.

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4

Will do, I will slowly ramp up volume, and see the effect. Thanks all for the help

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5

Thanks for this, I’ve been accepting every adaptation by default and even cancelled a 4hr ride due to a red day being triggered. If it happens again and I’m feeling fine I’m going to just keep pushing. I also see a setting in the app for “Training Approach” and mine is set to Balanced, I’ve been considering pushing this up to Aggressive but not sure what that means - more intensity, more time, both?

6

I’ve had the same experience with inapropriate yellow and red days . I have been on Base level 3days a week for 12 weeks
I complied and ignored thewarnings, I moved away from Masters and then increased above Balanced but to no avail. Still yellow/ reds each week. Even with a recovery week with low TSS. I think the yoga and weight training although only x2 each a week are complicit.
In previous years I’ve found TR to be well tuned to my
potential development.

7

Same here, It is very frustrating. I wish I had known. I’ve canceled a lot of training cause I get a red day after a strength training day.
I’m starting too feel like the model is not very good for counting strength training.

I wish there was a user input on the strength training difficulty. It has three sets per body parts but I don’t think that is enough input for a decision. I can do pull ups and bench presses that aren’t very intense or I can push my self’s to the limit.

Either way, I’m starting to trust the adaptive training more every day.

8

Makes sense to me, the DOMS from certain types of strength training can cause decreases in performance the following day for me worse than 450 TSS dehydration station deathride

It’s your judgement call, if you do sets to failure like a body builder and then isolate struggling aspects of the muscle in the last sets to overload them, that is really different from doing 5-6 reps moderate weight short and sweet.

I don’t really recommend strength training unless you have a specific goal to take from it