What is a good CTL on Training Peaks?

What is a good CTL on Training Peaks?

The rate at which your CTL should climb is very variable athlete to athlete, but generally 5-8 TSS/day per week is a good ballpark to start with. See the diagram below for illustration. The higher your cumulative (absolute) CTL, the less you will be able to load.

What is a good fitness CTL score?

100
For a “normal” rider, like us, a CTL of 100 is a “good score”; increasing it by more than five a week is impressive and very hard to sustain. A Grand Tour rider will be looking to start their event with a CTL of around 150 TSS/d. This will probably build to around 200 points at the end of their twenty-one day ordeal.

What CTL constant?

Chronic Training Load (CTL) CTL represents the positive gain “ascribed to training adaptations”. Since CTL is the stating point of the IR model it is often compared to an athlete’s fitness. For example, an athlete who has achieved a CTL of 110 will be able to achieve greater TSB.

What CTL should I aim for?

I recommend setting peak bike and run Fitness (CTLs) separately based on percentages of Bike Threshold Power and Functional Threshold Pace for the run (see the guidelines below). To get from a Fitness (CTL) of 100 to 110 over the course of a month, loading days should be about 130 TSS/d.

What is a good weekly TSS score?

Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week.

What are the signs and symptoms of overtraining?

Symptoms and warning signs of overtraining

• Unusual muscle soreness after a workout, which persists with continued training.
• Inability to train or compete at a previously manageable level.
• “Heavy” leg muscles, even at lower exercise intensities.
• Delays in recovery from training.
• Performance plateaus or declines.

What should TSS be a week?

What is a good TrainingPeaks fatigue score?

Joe Friel has mentioned numerous times that an ideal TSB range for a peak performance falls between +15 and +25. While zero indicates the athlete has reached a training equilibrium, complete recovery is often needed for peak performance, especially for long-distance racing.

What is TSS and CTL?

Timing fitness is a top concern for athletes, and can quickly become a struggle without a solid understanding of a few important terms: TSS (Training Stress Score), CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance).

What is the highest fitness score on training Peaks?

Training Peaks has several rough rule of thumbs to let you know ideal form to hit for race day.

• Friel says a range of +15 to +25 on race day is a great place to be.
• Friel also recommends that during training phase keeping your form between -10 and -30 is also ideal.
• Going below -30 may indicate injury risk.

How much does CTL increase per week?

While it depends to a great extent on who the athlete is, I’ve found that an increase in CTL of about 5 to 8 points per week is about right for most.

Can overtraining cause diarrhea?

Research has shown that a marked drop in the blood flow to the colon and small bowel occurs during episodes of extreme exertion. Impaired blood flow may lead to decreased intestinal absorption of nutrients and impaired water reabsorption in the colon resulting in diarrhea. Intestinal transit time may also be increased.

How is the CTL calculated in TrainingPeaks?

TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks). Note that, in effect, CTL represents the training an athlete has done in the past 3 months given the nature of exponentially weighted averages. CTLtoday = CTLyesterday + (TSStoday – CTLyesterday) (1/CTL time constant)

How does chronic training load work on TrainingPeaks?

Chronic Training Load (Fitness) combines duration and intensity to provide a value of how much an athlete has trained historically. TrainingPeaks calculates CTL, by default, as the exponentially weighted average of daily TSS for the past 42 days (7 weeks).

What do you need to know about CTL and TSB?

The markers are the Acute Training Load (ATL), Chronic Training Load (CTL) and the Training Stress Balance (TSB). The root of all data in TrainingPeaks comes down to duration and intensity which produce a Training Stress Score. As coaches, we want to ensure that our athletes are always progressing and avoiding injury.

How long does it take to get a CTL when starting fresh?

It takes 42 days to get concrete CTL when starting fresh. Make sure you’ve had a chance to review all past data and ensure that the PMC is an accurate reflection of the athlete’s recent training. You can find more information about managing the Performance Management Chart in this Article on Data Quality.