November 22, 2020 at 1:34 pm #9342lombardi3gParticipant
I’ve listened to the audiobook twice and looked through the online references but I’m still wondering about:
1) Should I be doing field tests during my first training week to establish thresholds and calc my zones? My fitness is good so I can do the tests but they don’t seem compatible with the scheduled workouts (I start my first week this Tuesday).
2) Do I choose how the exact particulars of a run workout? For example, do I decide when hill repeats or 1/4 mile intervals are appropriate for any given Z4 or Z5 workout segment?
3) my bikes routes are in the hills so when going uphill higher zones are unavoidable and when going down hill lower zones or zone 0 are unavoidable. Do I need to make adjustments? These roads are actually part of my A race.
4) when I update my zones tables, will my workouts as described in TP also be updated with the new run pace ranges for particular workouts in my TP calendar? Do I need to click a button to make this happen?
TIA, Allan (BTW, I also purchased the L1 Sprint Plan)November 22, 2020 at 8:01 pm #9349David WardenKeymaster
Thanks for checking in and using our plans.
1) The STT workout in the first week of your plan is a field test. We don’t schedule a field test on the bike and run the first week of a plan, as they can be brutal. Instead, use the zone calculator to fill in a recent race (5K, 10K…) or look in your training log (like TrainingPeaks) to find your peak 20-minute HR on the bike and run, or just ask yourself “what is the peak HR I think I can maintain for 20 minutes?” Those will get you close enough to a true LTHR for the first 2 weeks, then in your 3rd week there is actual testing in the RT and CT workouts per the document Intensity Guidelines for Triathlon.
2) No problem adding hills in any of the high intensity workouts, particularly if you are using HR or Power. You can choose the terrain (track, hills, off-road, treadmill, grass, shuttle runs…) as long as the duration of the high intensity matches the (or closely matches) the workout. Quarter-mile repeats might work for someone who can do 1/4 mile in 1:00, like a Z5 interval, but maybe not a good idea for someone who needs >1:30 for a quarter mile sprint. On the other hand, the Z4 2.5 minute intervals might be great for 800-meter repeats if you can do them in under 3:00, as that is close enough.
3) During the General phase of training (first 10 weeks of your Sprint L2 plan) hills will be a problem for cycling. You need uninterrupted periods of controlled intensity to maximize new fitness. A popular solution is you do the interval uphill for X minutes, then recover downhill as a substitute for Zone 1, then repeat. For the Specific phase, hills are perfect for you, as you want to mimic the demands of the actual race.
4) Yes, per our document Understanding Your TrainingPeaks Structured Workout Plan you’ll update your zones manually as they change and that will flow down to your structured workouts. Be sure to read the Q&A in that document, as it will cover some common scenarios and solutions.
DavidNovember 23, 2020 at 10:28 pm #9362lombardi3gParticipant
Thank you David, very complete answer. I am thinking to add the premium strength plan but gym access now is doubtful for the next few months & my home gym is very limited and doesn’t cover the equipment I see in the example exercises online (deadlifts w real barbells etc.). Is there a body weight and stretch band based plan? Would it include Nordic hamstring curls, glute work, deep (no-barbell) squats (injury prevention exercises). TIA, AllanNovember 24, 2020 at 5:36 pm #9365David WardenKeymaster
I regret that we don’t have a body weight or stretch band plan. As you saw in our document Understanding Your Premium 80/20 Strength Training Plan the plans require exercise bands of various lengths and resistance, swiss ball, yoga mat dumbbells, kettlebells, and yes occasionally barbells. The barbells are not required frequently, and can often be replaced with dumbbells. In fact, when the plan calls for barbells you can replace the workout with a similar workout from our free strength library which can be sorted by at-home options and includes hamstring, glute and squat exercises.
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