It is time to get online and start training. Simple and structured training is key. On TrainingPeaks with a ramp rate average of 5-6 points per week and a starting Chronic Training Load on TrainingPeaks of 30. Common after a period of rest during the off-season.
That leaves us with 12 weeks of training to improve your (CTL) Fitness and (FTP) Functional threshold power to a sizeable number, which can make you enjoy the event you set your sites on.
My calculations…
12 weeks @ a ramp of 5-6. Using a 3-week build and a 1-week intensity taper ( you will hold your ramp rate ) on this week as you drop your volume, your ramp rate will stagnate. It should not go up when you do a periodization week.
The above gives you a monthly 15-18-ramp rate, and you want to be around 75 CTL for your event. With a consistent 8-10hr week of volume, keeping in mind a consistent flow between volume and intensity…. You should be there at your intended Chronic Training Load (CTL) in roughly 3 months with simple + structured training.
Events that are longer than 3 days. Like the ABSA Cape Epic and Dryland Cape Pioneer, you want to take your Chronic Training Load higher. This does not mean you need to cram more miles in the 3 months. You need to start 3 months earlier to get a solid 100 CTL. As your CTL number or Fitness line grows, it slows down and needs time to keep increasing. It will take 6 months to get a sizeable CTL, which means upping the volume slightly by 2- 4 hours more a week, but it should not break you trying to get there.
Remember, it is all about the consistency of your interval work vs the output of your volume. Not forgetting your recovery in between.
So what are you waiting for…Winter is a great period to build a consistent base. What you put in now, you will achieve those summer endurance goals.
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