What are the Important Metrics for Race Day?

Important Metrics for Race Day

As race day approaches, the goal is to balance fitness and recovery to perform at your best. Tracking key metrics in TrainingPeaks—Form (TSB), Fitness (CTL), and Fatigue (ATL)—helps you do this.

What is Form (TSB)?

Form (TSB) = Fitness (CTL) – Fatigue (ATL)

• Fitness (CTL): Your long-term endurance and workload capacity.

• Fatigue (ATL): Short-term training load and accumulated tiredness.

• Form (TSB): Indicates race-day readiness—a balance of fitness and recovery.

Interpreting Form for Race Readiness

• Low Form (negative): High fatigue → not fully recovered; you may feel sluggish.

• Ideal Form (~ -5 to +25): Balanced recovery and fitness → ready to race.

• High Form (+30+): Over-rested → fitness may dip, and you might feel underprepared.

Slightly negative to slightly positive TSB is usually best for peak performance.

The Role of Tapering

• Goal: Reduce fatigue (ATL) while keeping most of your fitness (CTL).

• Effect: Fatigue drops faster than fitness → Form moves into the optimal range.

• Tip: Avoid tapering too late (risk fatigue) or too early (risk lost fitness).

Race Day Targets

• Form -5 to 0: Slightly tired but strong and ready.

• Form 0 to +25: Fresh, sharp, and primed for peak performance.

• Form too high: You may have tapered too much; fitness might drop.

• Form too low: You haven’t recovered enough; fatigue could limit performance.

Key Takeaways

• Form (TSB) is your main indicator of race readiness.

• Combine Fitness (CTL) and Fatigue (ATL) to guide tapering.

• Aim to feel fresh yet fit, ready to execute your best on race day.

Read this article to learn more about your weekly summary and understand your metrics.

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