How are you guys figuring your IF number when manually entering your swims?
chris
Technically, it should be your average pace as a % of your 1 hour time trial pace.
IE, if you can time trial at 3K yards/hour, and you were swimming at a pace of 2,700 yards/hour, that IF owuld be 0.9.
As a practical concern, i just put in 0.8 for all of htem and let it flow- swimming as a % of my weekly workout is small enough i dont sweat it…
It may be a small percentage, but doesn’t the IF affect your TSS and ultimately your CTL? I haven’t been inputting mine at all, but I have been advised to do so in order to see a more true picture on my CTL. The comment was made that any training should be an input in case you would get injurred or whatever. You would beable to look back and see at what point you were overloaded.
chris
Yes i totally agree- you DEFINETLY want to log your swimming- what i was saying is determining hte exact IF isnt super important- ie whether it is .8 or .85 or whatever- so definetly log it, but dont sweat the exact IF.
Here is what you can do- do a one hour time trial in the pool. Then you can figure out your “swim FTP”, in minutes per 100 yards. Then you can figure out all workouts from that pace.
Yes i totally agree- you DEFINETLY want to log your swimming- what i was saying is determining hte exact IF isnt super important- ie whether it is .8 or .85 or whatever- so definetly log it, but dont sweat the exact IF.
Here is what you can do- do a one hour time trial in the pool. Then you can figure out your “swim FTP”, in minutes per 100 yards. Then you can figure out all workouts from that pace.
Dumb questions from a non-swimmer:
- is doing a 1-hr swim TT common (like it’s not uncommon for a cyclist)?
- is swim pace and intensity linearly related?
- would a shorter TT suffice for the purpose of determining a pace related IF value, like say a 1500m swim pace = an IF or 1.05 say?
Good questions, i have a few somewhat made up answers (not a great swimmer myself).
Swim TT’s are common, but not at 1 hour distances. 20-30 minute TT’s are common. On bikes, 95% of your 20 minute tt is traditionally thought of as your FTP. Who knows if that carries over to swimming, probably doesnt.
Linearity- this is a GREAT question. one of my concernts with WKO for multisport is htis linearity- it was built around bikeing, where the input variable is wattage, which is of COURSE linear with powre (since it IS power), but no one would say its linear with bike speed. Then the same program goes and makes the assumption that run effort and swim effort are linear with speed, while making a totally different assumption for cycling.
I havent obsessed over this for swimming- since its <20% of my total volume, my quick fix has been to make a defautl swim workout have an IF of 0.8 including warmup. No idea if that is accurate or not.
- is swim pace and intensity linearly related?
No, the power output needed to swim seems to be related to (Velocity)^3 and (Lactate/LT-lactate) proportional to (Power/Power at LT)^3 in the published literature as reported by Dr Skiba in: Calculating Power Output and Training Stress in Swimmers: The Development of the SwimScore****TM Algorithm
one of my concernts with WKO for multisport is htis linearity- it was built around bikeing, where the input variable is wattage, which is of COURSE linear with powre (since it IS power), but no one would say its linear with bike speed. Then the same program goes and makes the assumption that…swim effort…linear with speed
While some users might make that assumption, the program does not.
Andrew- can you explain? (btw, i LOVE your program)
for running and swimming- how does the program calculate IF vs distance/time? What assumption does it make around linearity or lack thereof?
How do you even enter in your “ftp pace” for swimming? ive never even seen a place to enter it?
thx
for running and swimming- how does the program calculate IF vs distance/time? What assumption does it make around linearity or lack thereof?
How do you even enter in your “ftp pace” for swimming? ive never even seen a place to enter it?
Playing with manual workouts:
For running:
rTss = 110.78 * (Hours^1.025) * (IF^2)
See http://forum.slowtwitch.com/gforum.cgi?post=1730370#1730370 for a discussion.
For swimming:
if you don’t enter IF, the program doesn’t calculate Tss
if you enter IF WKO+ seems to use Tss Cycling formula, TSS = 100 * Hours * IF^2 and AP=IF*FTP using cycling FTP