Hello,
I have had a problem were I was forced to take a week off the bike following a crash in a crit. My training deficit grew to 325xss on the moderate-1 continuous improvement rate. I changed the improvement rate to off season and its still showing a 125xss training deficit. What is this compared to? How can I reset my improvement rate to be relative to today, not catching up to my fitness before my accident?
Maybe because the OFF progression considers your historical training load and decreases it progressively. Since your high training load is still recent you’ll have to wait but eventually you’ll catch up. Meanwhile my advice is not to overdo it just for the sake of satisfying the training pacer
XATA Training Pacer operates on EWMA (exponentially weighted moving average) XSS over a rolling 7-day window.
As @Valverdejm mentions your recent TL remains in play for a bit.
Allow a week+ to reflect the change in weekly pattern.
Also note a deficit/surplus value does not carry over from one week to the next.
You can ignore the “needle math” while you recover in off-season mode.
Set back to a positive ramp rate when ready to resume your progression.
Details at: Training Surplus & Deficit – Knowledgebase
It does seem to grow really fast. I put it back to moderate-1 today after doing a ride with these stats: 117.4 mi 9h 8m XSS: 369 ( 352 | 10.3 | 6.7 ). Still have a 31 xss deficit after a 9 hour ride. It said 7.5 hours to get up to speed, but it was obviously joking. This is just for 2 stars.