Train Consistently - Increase Only When Ready

From XTri.com

Training load is comprised of both training intensity and training volume. In other words, it is possible to acquire a similar training load (though non-similar training adaptations) by performing a low volume week with daily high intensity training or an Epic week focused on high training volume. Additionally, there are 2 forms of training load that are of practical interest: Acute Training Load, i.e. the level of training load that the athlete can do and Chronic Training Load, i.e. the level of training load that the athlete can do over the long term, or more practically, the level of training load that the athlete can absorb.

It was initially the research studies which validated the approach of proven coaches such as John Hellemans, who favor a consistent basic week repeated for 3-6 months with minimal variation or overload, by showing that the maximal performance benefit of a given training load is not reached before 6 months of consistent repetition. Similarly, athletes who monitor power in the field are discovering that their CTL number (indicative of fitness) will continue to improve with the same training load/level of fatigue (ATL) for 3-4 months or more (see below). However, a reminder that chronic training load isn’t about what you can do (as a ‘one off’). It is about what you can absorb.

In summary, the most important determinants of the effectiveness of a training program are:
1) Determining appropriate training intensity levels
2) Setting a realistic, achievable, long term chronic load that you know you can hit over a long period of time.