70 is calculated using the exponentially weighted moving average for the previous 42 days worth of training load.
If you did 70 every day for 42 days it would be 70. As one 70 drops off on day 43, you’d need to do another 70 to keep the average. If you did 140 every second day, it would also be 70.
My training, and that of most of the athletes I coach are 5-6 days of training per week. 2 hard, 2 easy during the week, and then 1-2 longer endurance rides on the weekend. So the training load calculation starts with what we know we will be doing and then planning around that.
As you asked about maintaining 70, are you only doing 4 sessions per week? Nothing else?
How long are your sessions? All the same, or a mix of types of activities.
To maintain 70, you need to do 490 per week (70 * 7).
If it’s only 4 sessions, then it’s 122.5 per session.
For me, an easy endurance ride (L2/Z2 @ +/- 71% would be close to 100 TSS). To get 122.5, it would be 2.5 hours at about 70%.
1 hour at threshold (FTP) = 100, so to get 122.5, you have to ride for longer than 1 hour. That’s already quite taxing, so I’d break 490 down into:
- 4h endurance ride (220).
- 2x threshold session, 4-5x 8m at threshold (75)
- 2h endurance ride (115)