Getting Faster: what tools and metrics to analyze your training progress? | 80/20 Endurance

Getting Faster: what tools and metrics to analyze your training progress?

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  • #10670
    tedc
    Participant

    Given that we all are training on an 80/20 training plan, then what tools do folks use to analyze your progress through the training plan? Do you regularly dive deep into certain charts or comparative metrics in TrainingPeaks? How about WKO5? Stryd Power Center? Garmin Connect? Certain manually computed metrics you track in Excel or Google Sheets week over week or one step cycle to the next?

    #10672
    Charles
    Participant

    I use Garmin Connect. Every day I look at run cadence as a measure of how well I am running, and I look at body weight/composition just to check that I am not into a drift in either direction. Recently I began to monitor sleep statistics, but I still don’t know what to do with it; I’m not seeing any problems with sleep.

    I use Training Peaks to monitor daily workout compliance and to do long term planning. When I enter an 80/20 Plan or my own plan on the TP Calendar I can check that I am meeting the level prerequisites and that there are no big jumps in TSS on the ATP.

    I set up my Training Peaks dashboard to show the PMC for the segment I am currently working (so it shows work I have done to date and upcoming workouts); longest run and Weekly mileage for the last 90 days; and time and pace in zone for the past 90 days. Mostly I am monitoring training consistency with the dashboard.

    #10748
    tedc
    Participant

    Matt/ David – any guidance on what you think is the key metric(s) to be looking to see continual improvement through a training plan? Is it FTP (rFTP, cFTP) and swim threshold pace in frequent recovery week threshold tests? Is it a reduction in heart rate during threshold tests? Or maybe with training an athlete conditions themselves to withstand a higher level of pain (high HR) during threshold tests, so LTHR could rise some, bringing me back to the idea of FTP and sTP?

    And to avoid the downfall of overtraining, what is the key metric to watch that training is not overwhelming the body’s abilility to recover and adapt? Are there any quantifiable signs of overtraining, other than a lack of gains in threshold tests?

    Since intensity distribution is pretty well defined (80/20!), it seems, assuming the athlete is able to successfully complete the scheduled workouts, the variables are the increase in training volume week over week (and decrease for recovery weeks), and type of intervals in the 20% and how that progresses in a training plan, and also possibly placing the intensity in the long workouts. I see some guidance in the book about how to get more specific in the training to the race event as it gets closer. Do you have guidance on week over week training volume increase? I can infer from reverse engineering your training plans, but wondered if you had any explicit guidance on week over week training volume increase?

    #10761
    ythewait01
    Participant

    Nice content! Appreciate your great work and research on the topic.

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