๐๐ก๐ ๐๐๐ง๐ ๐๐ซ ๐จ๐ ๐ซ๐๐ฆ๐ฉ๐ข๐ง๐ ๐ฎ๐ฉ ๐ญ๐จ๐จ ๐ช๐ฎ๐ข๐๐ค๐ฅ๐ฒ
Training loads your body, encouraging it to adapt.
But it’s a balance. Load the body too little, and it will not adapt; load it too much or too quickly, and it will break down instead of adapting; load your body correctly, and sustained long-term improvements are possible.
And the training loads are cumulative โ as you continue to train, you continue to encourage adaptations.
Your training load is the sum of these cumulative stresses. Monitoring your training load helps ensure your training is productive, and that you minimise injury risk.
๐๐ซ๐๐ข๐ง๐ข๐ง๐ ๐๐จ๐๐ ๐ฆ๐๐ญ๐ซ๐ข๐๐ฌ
Your Training Load Balance indicates whether your training is productive, with a negative (but not too negative) score indicating productive training.
Your Ramp Rate shows if you may be adding training load too quickly, replacing โthe 10% ruleโ with a metric based on your training volume and intensity.
๐๐๐ฆ๐ฉ ๐๐๐ญ๐
Ramp Rate is the week-on-week difference in your Chronic Training Load (CTL) or your 42-day weighted average, depending on which set of metrics youโre using.
Why week-on-week? Because Long Runs will tend to impact your training load more than shorter interval sessions or easy/recovery runs.
Using a week-on-week calculation will ‘smooth out’ any fluctuations caused by your workout mix while still producing a useful metric.
๐๐ก๐๐ญ’๐ฌ ๐ ๐ ๐จ๐จ๐ ๐๐๐ฆ๐ฉ ๐๐๐ญ๐ ๐ญ๐๐ซ๐ ๐๐ญ?
It depends.
Runners that have been running for more years and that are less injury-prone may be able to cope with a ramp rate of 2 – 3 or higher.
New runners or those that are more injury-prone might find a ramp rate of 0.5 – 2 safer and more sustainable.
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
For more about Ramp Rate, see CTL Ramp Rate for Runners in the Facebook group Palladino Power Project.
๐๐จ๐ฉ๐ข๐: ๐๐ซ๐๐ข๐ง๐ข๐ง๐ ๐๐จ๐๐
โฉ What is Training Load?
โฉ Training Load – a two-sided coin!
โฉ Achieving a Training Load Balance
โฉ The danger of ramping up too quickly
โฉ Race-specific training