Training by numbers and training by feel, it’s both an art and a science. Depending on the day our training numbers or zones, such as power and heart rate (HR) can be a ways off compared to how we feel. As many of the athletes who have been with Organic Coaching for years know, Our coaches put an emphasis on training feedback both by numbers and metrics as well as Rating of Perceived Exertion (RPE). As a refresher, RPE is a 1-10 scale. RPE 1 is very easy, no harder than a leisurely walk. RPE 5 is closer to an “all day effort”, very comfortable and sustainable. RPE 10 is an all-out MAX effort and can only be sustained for a few seconds. 

The expectation is that  RPE 5 is Z2 HR and RPE 8 is Z4 wattage for example. Yet, that is not always the case. The most common scenario when training that we, as athletes run into, is the planned effort is too high for what our body can handle on a given day and we can’t hit the planned numbers – even if we just nailed this same session 7 days ago! So when this happens, what should we do?

Ignore the numbers and go by RPE – don’t quit!

My advice is to take your eyes off your screen and listen to your body. Put in the time by feel. 

When a training session by a specific metric is not going as planned and I need to transition from wattage/pace/HR to RPE to ensure I put in the all-important work I will reflect on extrinsic stressors and factors post-session. 

Why did I need to adjust today?

• Did I have a poor night’s rest?
• Did I fuel properly for this session?
• Was it a stressful work/life day?
• Were the conditions/temperature extreme?
• Have I been ignoring my body and pushing too hard day after day?
• Was today just an off day?

To sum all of this up, leave a post-activity comment after your training session about how the workout really went and how you felt. This training feedback and dialog helps you and your coach better understand your unique physiology and tune your training for personal best performances.

-Coach Tyler