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