Implementing progression runs in a power-based 8020 tri plan to get faster? | 80/20 Endurance

Implementing progression runs in a power-based 8020 tri plan to get faster?

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  • #14823
    tedc
    Participant

    Any thoughts on this? From my past marathon training experience, progression runs have been a great way to hone pacing, mental toughness and muscle recruitment. Is there a reason there aren’t more progression style runs in the tri plans (using Half Iron Level 2 as a reference since I’ve done it twice)?

    #14830
    David Warden
    Keymaster

    Ted, these runs and other that you see in the most recent run plans will be introduced into the tri plans during the next major release, sometime in 2022.

    For 80/20 Subscribers, you have access to these new run workouts directly in TP now and can add them in today to your existing triathlon plan.

    David

    #14831
    Bstarr
    Participant

    David,

    What’s the best way to add them into the tri plans. What workouts do you replace with them.

    #14838
    tedc
    Participant

    Hi David – I hadn’t noticed the progressive runs in the 80/20 running plans you mention, had just seen mentions of this style of workout on McMillan Running and in some YT videos which reminded me that in my marathon training (2006-2014) I used to do that as a regular part of my training and then it occurred to me that my 80/20 Half Iron Level 2 plan didn’t seem to have much like that. I’ll think about how what kind of adjustments I could make to my full distance training next year to apply this method.

    #14840
    David Warden
    Keymaster

    Bstarr,

    If you want precision 80/20 ratios, follow the steps in Chapter 8 of 80/20 Triathlon for how to calculate a week’s worth of 80/20 ratios and replace a high-intensity run with the closest RPI (the Run Progression Intervals code) workout match.

    But, these are all so close in structure to any given Zone 4 or 5 workout, that you could simply replace any existing Zone 4 or 5 workout of the same duration with an RPI workout and you’ll be at 79/21 or 81/19 training.

    David

    #14841
    tedc
    Participant

    Are RPI workouts being added to the site’s workout library?

    #14842
    David Warden
    Keymaster

    Currently, our plan is to only add workouts to the free workout library that appear in the book 80/20 Triathlon or any future 80/20 book (2 more are in the pipeline).

    David

    #14843
    Bstarr
    Participant

    Thanks David.

    I’ll take a look at my book. As an additional thought, over the course of a tri plan, how many substitutions would be appropriate vs. just sticking to what’s in the plan?

    #14844
    tedc
    Participant

    @David – curious why the workout library is just for the book

    #14845
    David Warden
    Keymaster

    B, I don’t see any upper limit to the number of substitutions, and can only think of advantages. As long as the workouts are replaced with similar duration and “in-kind” i.e. a Zone 2 for a Zone 2, a Zone 3 for a Zone 3… the ratios are going to be really really close. If you are an 80/20 subscriber, you can continually refresh your plan in this way. You have the base template for each week, but now you can swap that old RAn workouts (which is extremely effective) for a similar, but different Zone 4 workouts. You’ll never have the same plan again, if you want, but you’ll still be keeping to the plan’s structure and intent.

    Ted, we won’t be adding all of our workouts to the free library for both practical and commercial reasons. Practically, it’s exceptionally time-consuming and expensive to create those FIT files one-by-one. We want the book purchasers to not feel obligated to buy an electronic plan, so we will continue to ensure that the book plan workouts are free, which will limit the workouts to <1,000. Commercially, it just reduces the value of the 80/20 Subscription if all the workouts are free.

    David

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