Podcasts about chronic training load ctl

In this episode, I answer a question on setting Chronic Training Load (CTL) and Training Stress Score (TSS) targets for a athlete's season with the goal to peak at a half Ironman.Send questions through to tim@trainsmooth.com  

Topics Covered In This Episode:How is CTL calculated?The difference between fitness and CTLWhat's missing from the CTL metricHow to interpret CTLWhat are typical CTL scores for different athletesAdditional metrics you should be tracking to measure performance gainsShow Links:See a chart of target CTL scores herePodcast Episode: How To Improve Your Cycling FTPPodcast Episode: How To Train VO2 MaxArticle: Cycling Training Terms and Acronyms ExplainedListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformNote: Several cycling training terms used throughout this post are trademarked by TrainingPeaks, including Training Stress Score®, Normalized Power®, and Intensity Factor®. Additionally, terms including Acute Training Load, Chronic Training Load, Training Stress Balance, and Efficiency Factor are featured in TrainingPeaks software. In some cases, metrics that represent similar concepts are used in other apps.  

CTL. Chronic Training Load has rapidly gained in popularity among endurance athletes, but how well understood is this complex metric? Today we discuss the benefits of CTL, as well as the issues that can arise if too much stock is placed in this one number.     CTL can tell you the general level you're at, and more importantly, it can indicate trends in your training and help direct your training plan. But is this little acronym quickly replacing FTP as the metric of reference? Indeed, many people seem to think of it as an indication of how strong they are. But should they? Are there any dangers to doing so? As always, we start by taking a step back and defining how it is calculated and what assumptions and estimates it is based on.    Today, Trevor and I discuss the good, the bad, and the ugly of CTL. Ultimately, we want to try and answer as many of the questions we've received about this metric as possible, and help illustrate why a focus on training principles, rather than any single number, is much more effective for creating adaptations and seeing gains.    As we always do on our summary episodes, we hear from a world-class group of coaches, scientists, and athletes, including Tim Cusick, Larry Warbasse, Joe Friel, Dr. Stephen Seiler, Dr. Iñigo San Millan, Kendra Wenzel and others.     Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices

This Fall, for those of you with big goals and aspirations, NOW is the time to get on a plan and start training.  Right now cyclists have a huge opportunity to begin their off season training to take their performance to the next level in 2021. Here is our description of ON (off) season training for cyclists because there is no off season for better results next year. As coaches, we look forward to the offseason because it is a time when we can work on athletes' weaknesses without having to worry about their performance in upcoming races.   As a result, we can start with the basics and methodically take athletes thru a 4-6 month offseason training program that elevates their performance.  There's a saying “the off season is where you can make the greatest gains” and we couldn't agree more. 2190Purchase this best-selling 32-week off-season training plan today! The goal of our offseason training program is to increase the athlete's power at threshold and race-specific power outputs.  Our offseason training program is divided into 5 phases that as a whole are much greater than the sum of the parts.  To measure improvement we test at the end of the resistance training phase, end of the sweet spot build and right before the first race with expectations of a 3-20% increase in power at threshold.  Thereafter we monitor race data to track improvements in FTP and power. The 5 Annual Training Plan Phases are: Annual Training Program (ATP) (planning) Fall Foundation, Aerobic Endurance & Muscle Tension Intervals. Resistance Training: 10 Week, 4 Phase, Cycling Specific. Sweet Spot Part 1, 2, and 3: building a “Hemi-Powered Aerobic Engine”. Race Specific Intervals. For more information about the COMPLETE FasCat Off-Season Program, please read the descriptions below. 1. Annual Training Program (ATP) The image below is an example of an Annual Training Plan in TrainingPeaks that we develop for our athletes.  This is the 10,000-foot view that outlines goals and when the 4 training phases will occur. We use this overview to identify timeframes for performance testing, and to work backwards from “A” races. A common coach question is ‘when do you want to be your fastest?” When is your “A race”.  These answers help determine when to begin the on season training, when to build base, and when to switch from base to race. We call this a worksheet because it is a work in progress, its fluid and may be changed. Goal setting is a process, often times an athlete's race program is ironed out by late February here in Colorado.  2021 may be much different.  Earlier for warmer weather states such as California, Texas, & Arizona.  We use the ATP to stay focused as the coach & athlete designing training programs in 4-week blocks. 2. Fall Foundation, Aerobic Endurance The Fall time frame is an opportunity to work on one's weaknesses and carry a level of fitness into the winter months.  It may be a time to start losing weight, ride a fixed gear or get in some big rides before the winter forces many of us indoors.  For some athletes cyclocross racing may be used for training.   We also use this time for muscle endurance work in the form of Muscle Tension Intervals aka MTi's.  It is VERY IMPORTANT to note that this is a time where our coaches are creative with training and flexibility is key.  Compared to the Spring, training is relaxed and low key.  Our coaches tend to stay away from intervals and instead encourage fun group rides, riding from the bottom to top of various climbs, “Strava Hunting”, and so forth.  If the athlete is a ‘roadie' he or she may be encouraged to mountain bike or to dabble in cyclocross racing.  If an athlete's climate dictates short rides over the winter, we will use the Fall as a time to ‘get fit' so as to carry a significant amount of adaptations into the winter months.   For those familiar with TSTWKT we will raise the athlete's Chronic Training Load (CTL), prescribe a regeneration block and test at the end of the block to set an off season power at threshold (FTP) benchmark. (Purchase the 3 week $29 Training Plan HERE) For our athletes that are severely affected by daylight savings (Sunday November 1st, 2015) we will often schedule the Fall Foundation to end just prior to daylight savings so that the next block of training (Resistance Training) occurs in the gym where daylight is not a factor. 3. Resistance Training, 10 weeks & 4 Phases: Cycling Specific Adaptation > Hypertrophy > Strength > Power with the last two phases coupled to on the bike neuromuscular work.  Anyone can lift weights but remember that our 10-week cycling specific resistance program is speed specific and therefore effective for improving power output on the bike.  We also use this time to work on muscle imbalances, core strength and flexibility. (Buy our 6 week Training Plan HERE) We work with our athletes to time the resistance training program to overlap with the worst weather riding months.  It's important to remember that resistance training is not for everyone and we interview our athletes carefully before recommending the training. If you want fight age related decline in performance (the O.L.D.s) lift weights. You'll also improve your sprint, climbing, ability to attack & counterattack – to be explosive, then our resistance training program is the place to start. 4. Advanced Aerobic Endurance: “Base”: building a “Hemi-Powered Aerobic Engine” We take the traditional ‘piles of miles' and use power based training & metrics to help you make the most out of your time to train.  After all, who's got 12  hours or more a week to train like the pro's?  Our training plan design follows a fatigue dependent model starting with Sweet Spot methodologies to raise CTL (Chronic Training Load).  Ramp rates are specific to how much time the athletes has to dedicate to training each week.  We spend a significant amount of time determining the athlete's work & family schedules to create a balanced and productive training plan. (View our 6 week Sweet Spot Part 1 Training Plan HERE) (After completing our 6 week Sweet Spot Part 1 plan, move on to Sweet Spot Part 2: Training Plan) (When you complete Sweet Spot Part 2, buy the Sweet Spot Part 3 Training Plan HERE) During the work week, Monday thru Fridays (for those of us with traditional 9 to 5 careers) we focus on shorter, highly focused advanced aerobic endurance workouts: sweet spot and tempo steady state and variable power all suitable to be completed outdoors or indoors or Zwift.  On the weekends, athletes do their longer rides whether those are in small groups or solo by TSS or AmEX rides.  During the “Base” Phase we use every creative trick in the book to plan out the best custom training program for each athlete we work with.  We track the size of the athlete's base with the performance manager chart in TrainingPeaks – one's Chronic Training Load or CTL. The bigger the base an athlete can build the faster and more powerful they will be.  Building a big base takes time and that's why we are talking about it in August.  How much time? Approximately 18 weeks or 4 1/2 months.   Athlete's could build less base but they will be less fast.  Those that carve out the time including the time to lift beforehand are the ones that reach their potential.  The athletes that shortcut their ‘base' are the ones that miss the opportunity to perform with a hemi-powered aerobic engine. 5. Pre-Season Interval Work to Increase Race Specific Power Output This is the final phase of the off season where we dot the “i”s and cross the “t”s.   By this time frame we have identified what kind of races and events the athlete will compete in and we prescribe intervals to increase their ability to make power for the durations specific to performing well in those events. Aka race winning power output.  We employ a race specific interval training program to take athletes to their next level.  For those with powermeters, these are the workouts we'll monitor closely to measure improvement and stay on top of fatigue. (During the pre-season, you'll be ready to move on to our 6 week $49 Interval Plan HERE) As an example, for athletes whose goals involve criteriums we'll work heavily on their anaerobic power outputs.  For time trialists, we'll concentrate on threshold intervals down in the athlete's aerodynamic position on the time trial bike.  Lastly, this is the phase where we'll prescribe a field test or have athletes come into the lab to determine their maximal lactate steady state (MLSS).  In our experience we are used to seeing improvements in power at threshold anywhere between 3 and 20%. When the off season is all said and done, athletes begin the cycling season with an increased FTP (Functional Threshold Power) and an increased ability to produce power specific to their goals.  Additionally, athlete's are more confident and optimistic about the season and are likely to enjoy the sport more. 2190Ready to get started? Purchase our complete 32-week off-season training program today!   Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike! Show Notes: Post Season Break Review Your Season to Set Goals for Next Year Master's CTL Podcast Weight Lifting for Cycling Switch from Base to Race Race Specific Intervals Wattbike https://wattbike.com/us?utm_source=podcast&utm_medium=paid&utm_campaign=FasCat&utm_con- tent=01_september_2020 Comments The post Off Season Training for Cyclists appeared first on FasCat.

Read the full blog here! Once Strava started to incorporate their version of a Performance Manager Chart, calling it Fitness and Freshness, athletes started to dig into their data more and look at graphs of how fit they were. While I like that Strava made the idea of Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) very easy to understand, there is one massive reason why you shouldn’t obsess over this curve and base your overall fitness solely on this one number. CTL is what Strava calls Fitness. ATL is what Strava calls Fatigue. TSB is what Strava calls Form. Ideally, you have a Fitness that is at or above 70 and a Form that is close to, or above 0. When athletes start to rest, I hear people saying “My fitness is plummeting!” Well, sort of. You need rest, as this is when the body adapts to the stress you put on it (the riding) and you come back stronger. Sign up for our newsletter here.

Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant...   How do you solve cramping issues when you've tried everything, with expert guest Andy Blow Is there any particular Chronic Training Load (CTL) number you should shoot for if you want to qualify for Kona?  A rant about over-reliance on arbitrary metrics like TSS and how it causes athletes to forget the meaning of training: adaptations and performance   LINKS AND RESOURCES:   That Triathlon Show website  Coaching Training Plans Hydration, sodium and cramping with Andy Blow | EP#49 Effective Swimrun Training with Andy Blow | EP#126 Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76 Precision Hydration blog     SPONSORS:   ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.   Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!      RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing.      CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

There seems to be a lot of discussion about CTL, TSS, FTP, etc. as it relates to elite or world-class level cyclists, but what does this all mean for masters cyclists? Today on the podcast, we discuss the… The post Chronic Training Load (CTL) for Masters Cyclists appeared first on FasCat.

En el NYC Half tuvimos una participacion activa de Dominicanos y a la vez los atletas competimos en Stono Tri Cap Cana. Ademas conversamos del Performance Management Chart de Training Peaks incluyendo Chronic Training Load ( CTL ), Acute Training Load ( ATL ) y el Training Stress Balance ( TSB ).

On today's show, Iott and Zucco recap both Muncie and Racine 70.3.  We also discuss Chronic Training Load (CTL) and tapering.  

Still diving into the TrainingPeaks numbers and how to use them in training. This week we look at Chronic Training Load (CTL), how it is calculated, and how to use them when setting up a training plan. Rob Bozovich sent us an interesting email concerning Di2 builds and how to save some money on them, which Randy is always happy to look into, and then we talk about a list of the top ten current live bands, just for something different. This week's music comes to us from the parrothead himself, Mr. Jimmy Buffett, with "Breathe In Breathe Out Move On" (a lesson we could all use), and a little rocker from the master Joan Jett with her cover of Springsteen's "Light of Day"/ Make sure to visit www.konaswimbikerun and www.stpeterunningco.com if you are in the Tampa/St. Pete area and let them know you heard about them on the show!! 

Subscribe via iTunes Big Show!  Episode 8 includes part 1 of an interview with Joe Friel. Joe is a long-time and well known coach.  His long list of books includes The Triathlete's Training Bible and he is a co-founder of TrainingPeaks.com.   We discuss the paleo diet, the importance of training consistency, the key to periodization, and zone 3 training. Before the interview I explain functional threshold power (FTP) and intensity factor (IF), two important concepts covered in the interview. Subscribe to the Triathlete Training podcast by searching Triathlete Training in iTunes. Functional Threshold Power (FTP) Defined as the power you could hold for 60 minutes in a race. To test in training do a 30 minute test on a day preceded by 1-3 easier days.  This will approximate your FTP because your output in training will normally be lower because motivation is lower than in a race. Here is a link to an article I wrote about determining heart rate and power zones. Intensity Factor (IF) Intensity Factor, also known as IF, is determined from your FTP. It’s a ratio of your output in a given workout to your FTP.  For example, if your FTP was 200 watts, and you did an interval at 160 watts, this would be an IF of .80 or 80%.  IF only describes the intensity of a workout or an interval.  Duration does not factor into the calculation (there are additional metrics that factor both intensity and duration). From Joe Friel’s Power Meter Handbook, here are some IF guidelines at different distances.  The numbers below apply to age group athletes.  Elite athletes will race at a higher IF. Ironman: .60 to .70 Half Ironman: .70 to .79 Olympic triathlons, standard distance duathlons, and sprint races:  .90 to 1.04 Joe Friel Interview Paleo Diet Joe introduced the paleo diet to triathlon.  He became of aware of the paleo diet concepts in 1995 when he met Dr. Loren Cordain. Joe tried it and found that it worked.  He now talks about foods we should and should not be eating.  He no longer labels it as the paleo diet because people have such strong reactions to diet labels.   Dr. Loren Cordain wrote a book called The Paleo Diet.  In 2005, Joe and Dr. Cordain wrote The Paleo Diet For Athletes. Here is Dr. Cordain explaining the Paleo Diet in a 51 minute YouTube video: http://www.youtube.com/watch?v=52A3ayfxfTs Joe’s thoughts on diet changed recently when he read a piece by Tim Noakes. Joe has been experimenting with less sugar/fruit and more fats, such as olive oil, eggs, avocado, and coconut.  He avoids man made fats. Training Consistency Joe has been looking at Chronic Training Load (CTL), a measurement available within the software at TrainingPeaks.com.  When people miss a workout they get a 2% drop in fitness, as measured by CTL, which is a measurement of fitness.  The takeaway is that missing a workout is a big deal for  fitness. For an athlete that trains over 10 hours/week, they get back the lost 2% at the rate of .3% per hour of training.  If you miss one hour of training, it requires 6 hours of training to get back the fitness, as measured by CTL.   The most important part of training is consistency.  It’s more important than hard workouts and and miles. Key To Periodization The closer an athlete gets to their peak race, the more like the race their training must become.  The harder those workouts become, the easier the easy workouts must become.   Here are examples of specific workouts, based on that premise: Ironman athlete 2 weeks before the race Three hour bike ride.  2 hours at race intensity in zone 3/70% intensity factor (IF) on route similar to the Ironman course.   Ironman athlete 5 weeks before the race Anticipated 5-5.5 bike split: 5-6 hour ride with 4 hours at race intensity (70% IF). Anticipated 6-8 hour bike split: 6 hour ride at 65% IF. As anticipated bike split goes up, IF should decrease in the workout.   Triathlon or duathlon with 80 minute bike split,