Assessing your fitness: beyond CTL

All of us are training to get fitter! But how do we know we are getting fitter? Does an algorithm tell you or can you feel it when riding?

The Apps

Every app now has a performance chart that theoretically shows you what is happening with your fitness. CTL (chronic training load - longer term training) moving upwards tells us that our fitness is improving.

You may have noticed though that actually moving that CTL number is very challenging. Most of us have something like 8-12 hours/week to train. Once you are decently fit, moving the numbers on the performance chart becomes quite difficult.

There are two ways to move the numbers on the CTL chart: adding time to your training or adding intensity. Neither is a great option.

Realistically most of us don’t have any additional training time available. Our only opportunity to add time comes at a spring training camp, where we do get a boost in CTL.

Adding intensity will move the CTL. But that is a dangerous approach. In the long run, adding intensity for the sake of chasing a higher CTL often leads to burnout.

One thing we believe in at Sans Chaine is improving your aerobic system. As an example, if at one point in the season riding steadily at 180w gives you a heart rate of 150bpm, and then later that same season you are able to ride at that same 180w at 140bpm we would say you are fitter. The performance charts however will not pick up on that change.

While intellectually appealing, the performance charts are not the best way to track changes in your fitness.

Apples to apples

Real performances are the best way to take a look at your fitness, though we have to be careful to compare apples to apples. A few things to consider:

• are the efforts the same - cadence, gradient, wind, etc?

• time of day?

• where was each effort done relative to your training load? Was one done super rested and the other fatigued?

• same power meter?

Testing a few times a year typically gives us results that are valid when compared. The tesing also helps how your fitness may be improving. Is it your VO2 system (5-minute time trial) getting better or your aerobic system (tempo hour)?

Beyond the testing results, comparisons between workouts can be quite valuable. Were you able to finish more of your VO2 efforts this week than last, when you faded towards the end? How about taking a look at that low cadence work you have been doing? While you maybe struggled in the first few workouts to keep the cadence stable, can you now hold that 60-65rpm for longer before your legs need a break? Getting better is about more than just the wattage you can push.

Feeling it in the legs

Ultimately you can probably tell if you are getting better just by how you feel on the bike. Does everything feel easier? Are you more comfortable for longer? That hill that used to be a pain now feels more manageable? All of those sensations are telling you that you are fitter. Algorithms and data are great, but don't let them distract you from the joy of riding. Listen to it and your body will tell you if you are getting better or not.