To change existing data: Go to your dashboard and edit the ride (Rides tab>pen icon on right-side menu). From there, you can manually change the Training Load (TL) to what is more appropriate. This will help to keep you on track.
To manually add new data: Go to your dashboard and go to Activities<Manual Entry. Enter your estimated training load (TL).
Training loads vary per type of workout but here are some examples of TL numbers you could input:
30 minute core or strength training workout = 10 or 20 TL
1 hour easy ride = 25 TL
1 hour with VO2 intervals ride = 50 TL
2 hour endurance ride = 70 TL
1 hour flat out = 100 TL