New to plan - customization | 80/20 Endurance

New to plan – customization

Viewing 6 posts - 1 through 6 (of 6 total)
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  • #9477
    Mebennani
    Participant

    Good day guys, Mehdi from Netherlands here and considering buying the HR run and Power bike plan and need some advice on how to customize the plan for 2021 season:

    Planning for a B race: Ironman Mallorca Full May 15th.
    7 weeks later I am doing Challenge Roth in July 5th which is race A also suitable for my profile (not a climber at all).

    Challenge is also related to the fact that from April 12 to May 11th I will be fasting the ramadan and while I’m used to training during the month by adjustment duration and intensity I’m not sure if I plan the race normally and anyway a taper starts few weeks before mid May or I try to be ready by mid April and maintain fitness throughout the month. I was considering if this will require individualized plan I can still sort it out by just adjusting workouts in TP.

    Any help or advice is appreciated. I have already the 80/20 tri book and love the approach

    Mehdi

    #9481
    Mebennani
    Participant

    to add a bit more context, do I just buy the IM plan 23 weeks which fits nicely into May 15th? and how to plan for the 7 weeks leading to Challenge roth?

    I also want to ask about Running pace/HR, I now leaning towards buying Run pace Bike Power, when I entered my Running threshold it gave me Z2 paces which is relatively faster than what Iam used to:
    – I did a 10k as part of OD Tri in 42min30sec and half Marathon BP should be around 1:30. this gives a LT pace of around 4:05min which i think is fair if I do a 10K flat out. which gives a Z2 range of 4:45 to 5:25 min/km pace. however in the past years I was always running at around 5:30-5:45 in Z2 by limiting my HR to 140 (MAF) which i am changing now, hence my question if I just need to adapt and get used to running faster and a bit harder as part of my Z2 even if it means I go beyond my Aerobic Threshold HR which I tested in the lab at 152 bpm (5:15 min/km)

    Thanks in advance David

    #9483
    David Warden
    Keymaster

    Mebennani, Thanks for posting! I ran out of time today to get to all the forums posts, but I’ll be sure to respond in full tomorrow.

    David

    #9488
    David Warden
    Keymaster

    Mehdi,

    You have enough time between Mallorca and Roth to load the IM plan for Mallorca now. Rest for two weeks after Mallorca, no running for 10 days, 2-4 hours of swim and bike a week, then load the plan again for the final 5 weeks just like you did for the final 5 weeks at Mallorca.

    I’ve been racking my brain on your ramadan question. The timing is the worst time for before an IM. I just can’t come up with a solution. If it was a half Ironman we could maybe split the workouts early AM and PM, but IM training is just too long. If the event was a month later, we could do it. But, the last 35 days are the most important of the plan. Unless you can train overnight, training will extend into the daylight. Particularly with the Level 3 plan, it’s intense.

    Additionally, we can’t maintain IM fitness for 30 days. You can possibly get in 2 hours AM and 2 hours PM before and after sunset, but that’s not enough for 30 days for an IM.

    I’m sure their is a solution, but the problem is me. I can’t think of a solution where ramadan ends 3 days before the IM. I recommend you get with a sports nutritionist to discuss the impact and options, and maybe come back here with those recommendations on how we can adjust the plan once we know the nutritional impact.

    Regarding your Zone 2, we respectful disagree with MAF on your 140bpm. No one loves low intensity more than us, but the 80/20 zone 2 pace range is plenty slow.

    David

    #9489
    Mebennani
    Participant

    Thanks David and appreciated. Indeed will follow the recommendation and come back. I suspect part of the solution is to turn into some sort of low carb diet the weeks leading to Ramadan to get the body used to use fat as source of energy.

    This year I had no issues training up to 10h per week and had outdoor rides of up to 2h during daylight. As long as I keep the workouts during AM within Z2 and I jump into hard short session in pm it was doable. Actually I even improved my FTP by 10w when I tested during 4th week of fasting. The other thing I guess that will help is that I am treating Mallorca as big training day (like in Joe Friel approach) so absolutely no plan in pushing especially the run too hard.

    I will get the plan now look at the workouts during the month and check with nutritionist and come back. Plenty of time to find a solution but thanks a lot for the guidance.

    May be it was asked before but just to make sure. Would you recommend that I get the strength program to add to the IM plan or its more like a “nice to have”?

    #9492
    David Warden
    Keymaster

    Mehdi,

    For sure we recommend the strength plan. I see that you just enroll in our 80/20 Subscriptions, so I’ll add that to your plan now for you to review!

    David

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