Charles, Author at 80/20 Endurance

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Viewing 15 posts - 1 through 15 (of 147 total)
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  • in reply to: Power Running Plans – Worth the Hassle for me? #17726
    Charles
    Participant

    It is worth a look at the Stryd Tutorials. If you are into running for the long term, the add on subscription to access the Power Center provides insights that simply are not available on the Garmin platform… https://support.stryd.com/hc/en-us/articles/360039749793-Power-Duration-Curve

    My personal view is that every training segment is a success if I can walk away with lessons-learned. The Power Center with its ability to display what workouts contributed to the various adaptations is a significant advance in figuring out what happened.

    in reply to: Age Related Adjustments #17696
    Charles
    Participant

    If I am not mistaken it appears that the Level 1 Plan maintains a periodization that has a recovery week every third week, whereas the Level 3 Plan has recovery weeks on the 4th week. Four weeks is a bit long for me as a runner in the age class. There may be some other adjustments for masters that are invisible to me.

    in reply to: power plan #17554
    Charles
    Participant

    I got a bunch of Garmin updates for my watch and chest strap today, so their servers may be busy.

    With the IQ app you will only see zones for pace or heart rate depending on your workout structure. You will not see power zones.

    For example, my I did a progression run this morning: 30 minutes in Zones 1&2, I scrolled to the IQ data screen to monitor power and heart rate, no zones show, but I have those zones memorized; then I scrolled over to the Garmin workout screen for each of the faster pace based segments to assure I was running proper pace zones; then back to the IQ screen for the cool down.

    in reply to: power plan #17551
    Charles
    Participant

    Did you add the data screen in the run settings on your watch?

    Also, you may need to check that Stryd is paired and connected as described in the trouble shooting link I sent. Check the sensors and accessory settings on you watch.

    in reply to: power plan #17548
    Charles
    Participant

    Glad I could help. I had the same difficulties setting everything up.

    I don’t know what is normal regarding pace, power and heart rate. I run hilly areas so real time pace is also a bit slow.

    The reason I prefer the Stryd IQ data field (for the 80% part of the 80/20 workouts) is I can do my workouts with pace, but I actually swipe over to a power/heart rate view during runs and ignore the pace unless I get an alert that I am outside the pace zone.

    I set my critical power manually based on data I have collected. I still have not reached 45 training days with Stryd, once I do have a reliable critical power I may switch to a power plan. I still have much to learn about power and Stryd.

    in reply to: power plan #17540
    Charles
    Participant

    OK, let’s try a couple of things:

    1. On the Stryd Power Center calendar check that your Training Peaks workouts for the next couple of days appear (only a couple of days will appear). If they don’t, open the Stryd APP on your phone – at the summary page press the cog to get to the settings page – go to connected accounts – select (or add) Training Peaks – on the Training Peaks page select manually sync workouts (this should only be necessary if you changed something recently or in this case if your calendar was empty). You should be good to go.

    2. When you select run on your watch you should see an indication that Stryd was recognized and connected. If you don’t check out the help page here: https://support.stryd.com/hc/en-us/articles/360037469693-Understanding-the-behavior-of-the-Sensor-Accessory-menu-on-Garmin-Watches
    It gets a bit confusing – I use a combination of connections from this page as I described above.

    3. For power workouts you must have the Stryd Workout APP installed (Winoria provided the link above). Scroll to and select the app on your watch – choose workouts – fetch workouts (to be sure you are up to date) – select your workout – Go.

    I don’t use the power workout much, but I did set up a power workout for a hilly race on the 4th. It works like a dream…

    in reply to: power plan #17529
    Charles
    Participant

    I alternate between the IQ Data Field and the Stryd Workout AP) for my workouts. (I convert the 80/20 workouts to pace, power, or heart rate depending on circumstances).

    I had some trouble setting them up on my Forerunner 945. Buried in the documentation I found that it was necessary to connect Stryd as a footpad to use the data field, and as a power device for the workout app.

    So, when I want to run a power based workout, I disconnect the Stryd Footpod and connect Stryd Power and vice versa.

    Also, when running power I must use the my phone to “fetch” workouts in order for the workouts to appear on the Stryd Calendar, and occasionally I may need to manually sync the Stryd with Training Peaks after a run on my phone.

    It’s cumbersome, but once set up it only takes a couple of seconds to configure the watch at the start of each workout.

    in reply to: Long Run Pacing #17486
    Charles
    Participant

    Everything I read on this thread is correct, and yet none of it makes any sense to me.

    The “average” pace for a 100 mile run is in the neighborhood of 12+ minute/mile. The Plan Samuel references never even comes close to replicating the times or paces of a 100 mile effort. So, I can only assume the objective of the plan is to achieve enough fitness to complete the distance with some degree of confidence.

    Pace, Power, and Heart Rate can only offer a guide to workout intensities. As stated each tool has its own unique value.

    I have my own reservations on endurance runs (even at shorter distance plans), there is no reduction in intensity from foundation runs. As a practical approach I monitor all three during endurance runs. Mainly power and heart rate, even though I am working a pace based plan, but I cannot rely on pace as a meaningful metric. For me, heart rate and power are more meaningful measures of training effect during an endurance workout.

    From a psychological perspective, decoupling pace from my endurance workouts is a coping mechanism for removing the temptation to “test” during a workout. It allows me to complete the workout and avoid going to the well and spoiling the plan.

    in reply to: Knee Feels Weird #17471
    Charles
    Participant

    This is a difficult call.

    For myself in similar situations I will do a self assessment during the warmup, I may extend the warmup period if necessary, and if something is not right call it a day. I’m conservative when it comes to health and try to avoid any temptation to push through – school of hard knocks lesson 101.

    If you decide you can train, you may want to throttle back on any down hill sections of your run – the eccentric forces are a hidden trauma that could exasperate your condition and slow down your recovery. Even in normal conditions down hill running has a longer recovery time than level or incline running.

    Good luck!

    in reply to: Half Marathon Time Trial? #17441
    Charles
    Participant

    I’m also loath to depart from my goal plans. But I also appreciate the need to keep everything real, including building relationships.

    It may be a bit mathematical, but one approach is to enter your goal pace and distance into the Training Peaks Workout Builder and look at the TSS for the run. If it’s not too far off from your plan go for it and any adjustments to your plan should be minimal.

    At the moment I am building data with the Stryd Power Center. Although I have not yet accumulated 45 days of workouts I am amazed at the realistic projections for racing that are emerging. So, another approach may be to load the course onto Stryd along with climate predictions to get an estimate of just hard you will need work to achieve the paces you want to run with your friend. If it matches you current fitness you should be good to go. This would be my preferred method because it appears to be an accurate estimate of my current fitness at any given distance. (But, I’m still learning).

    in reply to: Power #17427
    Charles
    Participant

    Some guidance combining zones here https://www.8020endurance.com/how-to-create-8020-zones-on-your-garmin-device/

    Makes sense combining zones 1&2 and 3&y on STRYD as suggested. Not ideal if you are running power; I don’t, but the guidelines work fine for tracking power on the STRYD Power Center. Similar to winoria, I just memorize the power caps for key segments of each workout.

    in reply to: Aerobic Intervals (RAe1) #17396
    Charles
    Participant

    Thank you Leyla. I conclude that this is a workout designed for Triathletes.

    I’m focused on running. I’m about to begin the Stamina Plan and will need to acclimate to the 4 H’s; Hazy, Hot, Humid, and Hilly. This appears to be an ideal substitution for the endurance runs. I tried it out today.

    The long runs of the Stamina Pan are a challenge to me. Using the rest intervals as an opportunity to adjust and hydrate appear a great way to enforce the discipline to complete the runs successfully and safely. It’s a gem of a workout.

    in reply to: Race Pacing By Feel #17385
    Charles
    Participant

    I really don’t get RPE.

    I train with pace, heart rate, and recently power. The 80/20 Library (subscription) provides great flexibility adjusting my plan(s) to environmental and geographical conditions for each workout.

    I always have a disconnect with RPE. My conclusion is that I have a tendency to lie to myself when it comes to RPE, I find that I believe that I am working harder than I actually am. Often during races I enter into conversations with nearby runners, only to receive feedback that I don’t appear to be working hard based on their observation that I am not breathing hard for the pace. Likewise, my heart rate is generally higher than the relative breath effort and still I have no difficulty pressing the final 400 meters in my races.

    I’m hoping that my new learning experience with the Stryd Power Center will help to give me the confidence to press harder when I do race.Also, I recently discovered the new breath rate widget on Garmin that may help me to quantify the observables related to RPE; it fits with the 80/20 Talk Test and may help extend the observables to other zones.

    in reply to: Garmin – Power Questin #17328
    Charles
    Participant

    I was kind of harsh with my comments earlier, so I will share here my running with Stryd workflow.

    When I execute a power based workout I like the Stryd Workout App. On my Garmin FR945 I installed the Workout APP and connected the device as a foot pod. This works seamlessly; I get power alerts if I deviate from the 80/20 Workout zones. No dual runs are posted on Training Peaks, so all is well. I don’t like to use the “fetch” procedure, but that is a minor irritation.

    Power structured workouts don’t work well without the Stryd App, but I prefer either pace or heart rate workouts whenever it makes sense. For non-power structured workouts I prefer to use the Stryd Zones APP. This needs to be connected to Stryd as a power meter (not foot pod).

    The Stryd Zones APP allows me to run my 80/20 Workouts in run mode with an added data screen for Stryd. I prefer to use two fields: the Stryd power, and either heart rate or pace. If I am running a pace-based workout I will use the secondary field for heart rate (or vice-versa) as I will get alerts when I drift outside the 80/20 structured workout zone.

    I will always run with the Stryd Pod attached with either of these workflows. This will assure that my Training Stress Scores are consistent on Training Peaks, always power based, so meaningful and the highest accuracy available to me.

    I prefer the Stryd Zones APP. As an 80/20 Subscriber I often swap run/HR/power workouts to suit my needs. Also being a senior runner I place high importance to monitoring heart rate as a health safeguard and the Stryd Zones APP offers a capability to manage power and heart rate in a meaningful way.

    So… an apology and a thank you to 80/20 Endurance for setting up a discount to add Stryd to my training repertoire.

    Charles
    Participant

    One thing to be aware of is Training Peaks will default to power for completed workouts if the data is available.

    Your TSS for hr based plans will be higher than planned. Broadly speaking, this is because power measures above and below the acidosis point whereas hr only measures below the acidosis point.

    I’ve found that rTSS and TSS (from a power meter) are generally pretty close. On the other hand with hrTSS the scores can be as much or more than 20% lower on hilly courses.

    Despite the title of David’s article, he does point out that Training Peaks is not lying, but it does take considerable maintenance to be useful.

Viewing 15 posts - 1 through 15 (of 147 total)

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