QT2.0 Standard Operating Procedures

QT2.0 Coaching Standard Operating Procedures

How QT2.0 Is Executed Day-to-Day

This document defines the non-negotiable execution standards for QT2.0 coaching.

  • The QT2.0 Manifesto defines how we think.
  • The QT2.0 Decision-Making Framework defines what stimulus we choose.
  • The QT2.0 StressLogic Framework defines how much stress we apply.

These SOPs define how we actually coach.

1. Daily Coach Checklist

Every coaching day, the following must be true:

  • Athlete CP / CS settings are current and defensible
  • No duplicate workout uploads exist
  • Every completed workout is assigned a sensible TSS value, relative to the nature of the assigned workout
  • Performance Management Chart trends (CTL / ATL / TSB) pass a basic reality check

If any of these are not true, downstream decisions cannot be trusted.

2. Weekly Coaching Checklist

Once per week (typically end of week):

  • Consider/Confirm when the next update to CP and/or CS should occur, relative to your observations
  • Review Performance Management Chart trends for bike and run separately
  • Apply the StressLogic Framework to determine next week's Bike TSS and Run TSS
  • Confirm the current training block-type continues to match athlete needs, and confirm intended block-length

Block changes do not require stress changes, and stress changes do not require block changes.

3. CP / CS Update Rules

When to Update Critical Power / Critical Speed

Fitness is in constant state of change. Update CP or CS:

  • Every 6-8 weeks
  • Once formal testing data is collected

Small changes are preferred over infrequent large corrections.

When NOT to Update Critical Power / Critical Speed

Do not update CP or CS:

  • After a single great workout
  • During heavy fatigue
  • During illness or major life stress
  • To "reward" fitness

CP / CS reflects current working fitness, not potential.

4. TSS Judgment Rules

Bike

  • Prefer power-based TSS
  • Use hrTSS only when power is clearly invalid
  • Override TSS when execution clearly mismatches the calculated value

Rule of Thumb (when estimating):

  • TSS ≈ Ride duration (in minutes), minus ~10–15

Run

  • Prefer rTSS
  • Override for hills, trails, heat, or treadmill inaccuracies

Rule of Thumb (when estimating):

  • TSS ≈ Run duration (in minutes), plus ~5–10

Swim

Choose one method and use it consistently:

  • Preferred: Distance ÷ 62.5 (rounded)
  • Acceptable: Distance-leading-digit + 1

Consistency matters more than precision.

5. StressLogic Application Rules

  • Apply StressLogic weekly, not daily
  • Do not chase missed workouts
  • Do not compensate for overcooked workouts
  • Do not insert recovery unless indicated by StressLogic, or:
    • illness,
    • athlete is specifically requesting it,
    • athlete's logistics require it

We forge onward.

StressLogic governs load, not direction.

6. Intervention Guidelines

Red Flags (Immediate Attention)

  • Athlete is habitually overcooking workouts*
  • Athlete is habitually adding training stress*
  • Orthopedic pain worsening week-to-week
  • Sharp drop in motivation or mood
  • Inability to recover between sessions

*While the training stress could be too low, these are most typically an indication of concerning mental fitness

Yellow Flags (Monitor Closely)

  • Slight performance stagnation
  • Mild but persistent soreness
  • Elevated life stress

Do not overreact to singular data points.

7. Workout Feedback Standards

Athletes should feel coaching presence consistently.

  • Structured workouts provide pre-feedback (what you believe they can do)
  • Post-workout feedback confirms execution and intent (does what they did align with what you believed they could do?)
  • Combine quantitative data with athlete comments

Feedback does not need to be long. It needs to be timely and consistent. The athlete should know that you are 'there'.

8. Communication Norms

  • Workout-specific discussion lives in TrainingPeaks, within specific workouts
  • Ongoing context may live in TP Messaging or text messaging
  • Long-term considerations should be logged as Notes
  • Urgent matters should be handled by phone

Good coaching requires context.

9. What Coaches Should NOT Do

  • Do not entertain for novelty
  • Do not force adherence to structure over intent
  • Do not chase metrics at the expense of recovery
  • Do not ignore subjective signals

Bottom Line

QT2.0 works when:

  • Anchors are accurate
  • Metrics are clean
  • Decisions are intentional
  • Execution is disciplined

These SOPs exist to protect the system — and the athlete.