I've picked up some ideas on message boards and kicked around a few of my own on how to train most efficiently with the above two limitations. Here's what I've developed so far:
- Workouts with TSS greater than CTL provide stress stimulus.
- Workouts with TSS = CTL are maintenance.
- Workouts with TSS less than CTL are recovery.
- Increase CTL 5-7 points per week (bike), 3-5 points per week (run), and 3-5 points per week (swim)
- Increase CTL using stress stimulus workouts until I reach a threshold CTL, at which time I'll incorporate more of the 2nd and 3rd types of workouts to avoid overtraining.
- If 3x per week: 1 at FTP, 1 with VO2max intervals, 1 in L2 (endurance; my long ride).
- If 4x per week: the above, plus 1 FTP/tempo.
- Replace intervals with maintenance/recovery if bordering on overtraining.
- If 3x per week: 1 at threshold/10K pace, 1 speedwork (VO2max intervals at track), 1 in L2 (long, endurance run).
- If 4x per week: the above, plus 1 threshold/tempo.
- If 5-6x per week: the above plus recovery run(s).
Swim workouts...well, I haven't quite figured those out yet.
Really the goal of all the above workouts is to achieve the right stress to show consistent improvement without progressing too fast (injury) or too far (overtraining). I'll do that by continually monitoring CTL (fitness) and managing the amount of stress using TSS. After I start to get that figured out, then I'll next be figuring out how to maximize TSB (training stress balance) on race day!!