divitoca@gmail.com, Author at 80/20 Endurance

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Viewing 15 posts - 31 through 45 (of 54 total)
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  • in reply to: Best way to mix 70.3 and ironman. #15405
    divitoca@gmail.com
    Participant

    Botts, interested in this as well, since some of my ironmans were covidid and I find myself in the same situation.

    I think it might also depend on how intense you are planning on racing, and which race might be your “A” race since that might impact the 80/20 split

    I’ll also have a 70.3 in July, then a full in August, followed by a full in October. I was in the same situation last year, with a full in June, followed by a full in October (which got cancelled). After the full, I did take some time off about 2 weeks (but still did some light activity, just didn’t follow a plan) then jumped back into a level 2 (I was on a level 3) so that the dates aligned with the race. I’m not sure if you would be able to take a little less time – maybe a week for recovery since they are 70.3. My only regret when I jumped back in is that I should have used the first two weeks as more of a “ramp up” by taking off 50 % then 25 % of the prescribed workouts then returning to 100% full compliance on the 3rd week, but that’s just me, and I was dealing with some residual fatigue. I’m looking forward to seeing what the experts say : ) Esp once we know how you plan to approach your race intensity.

    I would love an 80/20 plan with a half already built into it. I wonder if that is something that could be a possibility? I’m sure its riddled with complex factors to consider, but speaking from experience, I would say that most of my friends, and myself included just put a 70.3 on their schedule before an IM for fun – is that the right word?

    I love these plans, and the support on this forum is amazing!

    in reply to: How to properly skip a year of triathlon racing #15334
    divitoca@gmail.com
    Participant

    David, this wasn’t a comment on your response…that made al lot of sense, the original poster (yuryshafirin) had two posts. This one, which was “how to skip a year of triathlon racing,”and the other was “how to run a marathon while on an IM plan.” To me, these seem to be the complete opposite of one another.

    I was just curious as to which way they were headed and simply thought that a careful examination of their goals might be helpful to determine how to either take a break, or train for a marathon while doing an IM plan….

    in reply to: How to properly skip a year of triathlon racing #15327
    divitoca@gmail.com
    Participant

    I’m a little confused by your conflicting posts… In one post, it seems you are looking to skip a year of triathlon training but then in another you talked about doing a marathon while still training for triathlon?

    What are your goals… Do you need to rest, recover, reboot, get back in the game mentally? Do you want to specifically improve at running, Spend more time on a training life balance? Train for but not compete in triathlons..etc., and so on…Each will direct you to a different approach to training…

    in reply to: Add/remove 80/20 Plan to end around race day #15326
    divitoca@gmail.com
    Participant

    Just switch around your swims, make sure you don’t have several hard workouts in a row etc, so forth… Consistency is key here, if you need to switch some days around to accommodate life, that’s fine…

    in reply to: Add/remove 80/20 Plan to end around race day #15325
    divitoca@gmail.com
    Participant

    It’s only one day. You’ll be fine. Flexibility is key to any training program.

    in reply to: High Intensity Distribution in Training Plans #14999
    divitoca@gmail.com
    Participant

    What are the other plan zone distributions?

    The 80/20 is a bit different with 1 2 x 3 y 4 5 … so technically training in zone 3 within the 80/20 plan is like training in zone 4 when compared to others. Did these other plans have 7 zones? or just 5 and 6? That might answer your question. The point of avoiding zone x makes alot of sence – it gives you very little bang for your buck – per 80/20 understanding your zones…

    “Zone X: Zone X is the trap that most triathletes fall into, and avoiding it is one of the key objectives of the 80/20 training approach. Just easy enough to not be uncomfortable, yet just hard enough to make you think you’re getting a good workout, this lukewarm intensity offers minimal value in increasing fitness while generating fatigue that interferes with recovery and with performance in subsequent intense workouts. Avoiding Zone X allows you to go harder on the hard days and gain more fitness. For half and full Ironman athletes, Zone X is used sparingly in the Specific phase of training to prepare you for your event, as Zone X does overlap with race intensity for these longer distances.”

    Typical heart rate plans look like this:
    Zone Intensity Percentage of HRmax
    Zone 1 Very light 50–60%
    Zone 2 Light 60–70%
    Zone 3 Moderate 70–80%
    Zone 4 Hard 80–90%
    Zone 5 Maximum 90–100%

    Compared to 80/20 zones where there are 7 of them – granted, I could have found the same measurement criteria, but I was lazy

    Zone % LTHR Range (BPM)
    1 72-81 119-134
    2 81-90 134-149
    X 90-95 149-157
    3 95-100 157-LTHR 165
    Y 100-102 165-168
    4 102-105 168-173
    5 >105 173+

    Hope this helps.

    in reply to: Recuperative period #14955
    divitoca@gmail.com
    Participant

    I was really curious about this question….

    I guess it kind of depends on your journey and where you are in training… I went on a 2 week complete break after my last ironman was cancelled… I’ve just recently tried to get more of a schedule going with swim bike run, but haven’t been able to get into it mentally, so don’t think I had reached the mental and physical regeneration…. So, started something completely different (yoga) and am hoping that will help reenergize and recoup my mental state.

    Anyhow, I guess it would also depend on what is going on on an individual basis. But no matter what, I give myself a hard deadline to start building up to the maintenance program, keeping in mind when my race dates are. And then praying that I can start to get more motivated as training progresses

    in reply to: Problem loading workout on Garmin 945 #14954
    divitoca@gmail.com
    Participant

    Why does it have to be loaded into the watch, can’t you just do the workout?

    For example, if you run by power, and the workout says 5 minutes zone one, 10 minutes zone 2, 10 minutes zone x, 5 minutes zone 2

    Could you just run in your zones… Just memorize the workout, or write it on your hand? That’s what I’ve done for years before a Garmin watch… Heck, if you don’t even have a smart watch, you can always just run by your perceived effort

    in reply to: Cycling is my weakest discipline… what to do? #13642
    divitoca@gmail.com
    Participant

    I didn’t notice significant improvement until I started to spend a significant amount of time on the bike (sports don’t generalize – you really do need to the time doing the thing you want to get better at – IE, running won’t improve your cycling)- I’ve started pushing those higher end zones (instead of staying in the middle) to start to close the gap between the floor and the ceiling. In the off season, I did follow a watt improvement plan on TR which I do think helped. Sufferfest also has one. It’s really just a crap tone of time in the saddle putting miles with a purpose in.

    in reply to: Return to run from stress fracture..anyone #13639
    divitoca@gmail.com
    Participant

    I would also check to see what your ortho MD says regarding return to weightbearing status dependent upon the severity of the stress fracture. With mine, I was actually able to bike 1 week post dx, but no standing on the bike… no running for 4 to 6 weeks. Plus I had a boot…. So, I think it will largely depend on what your MD says.

    I also work closely with a dietician who pointed me towards some collagen supplements that did seem to speed up the process (compared to previous stress fracture timelines). So, do feel as though they helped some. Perhaps you may be able to work with a dietician as well?

    Do you have access to PT? Was that the recommendation from the MD? – if not – depending on your state, you might be able to go direct access PT for more specific exercises targeted to your injury and prevention of further injury, though assuming that your MD would just write a script for therapy if he/she is already following you.

    good luck – stress fractures are a bummer

    in reply to: Am I doing this right : ) ? #13059
    divitoca@gmail.com
    Participant

    Thanks so much David,

    I do trust this plan and you! I completely understand about having to draw that hard line regarding coaching – since I view you as the supreme and omniscient ruler of all things endurance related, I just wanted to make sure that I wasn’t taking advantage of your generosity or the forum by asking too many questions : ).

    I am going to move forward with the test – the 25 % off will be very helpful – thank you! I suspect the same thing you do – Esp because I have been doing endurance sports since I was 14. Started marathoning at 18, then moved into IM distance in 2016… I’m no spring chicken, so these legs have some compounding red blood cell loss : ) Should I reach out to your e-mail for more details?

    Questions:

    1. I have the level 2 plan from 2019 – has this been updated? I was just going to use this one, but, if it’s been updated, will just get the latest and greatest. If it’s too much volume, then I’ll just drop down to the level 1 – NBD

    2. I was going to give myself 2 weeks off before training again- it feels weird – is this too much time not doing anything? Should I at least walk, or swim, or bike (crap – see what happens!!??)

    3. When should I start the IM training again (if the two weeks off is ok then I think the plan will put me somewhere around 13 weeks from Kona – can I just jump straight in do you think?

    Thank you for all of your guidance!
    Cortney

    in reply to: Am I doing this right : ) ? #12993
    divitoca@gmail.com
    Participant

    Hi there,

    I wanted to follow up on this thread with a thank you for such an honest reply and valuable information moving forward. Plus some follow up questions….

    The first thing I did was schedule an earlier appointment with my dietician (I’m also followed for an endocrinology d|o). We added magnesium, and I reordered iron pills, which was something I had let slip, not realizing how important they were). I started to feel better within 2 weeks with those small changes. Thank you!

    I also removed the add on strength training program from the level 3. I think the volume was just over whelming in addition to a highly physical and emotionally demanding job. Mentally, I started to feel better as well. I also realized that nearly every time I took a “test” it happened to be on the day of a highly emotionally charged work related issue, or sick dog… So, next time, I’ll just move the test of it happens again.

    Unfortunately, given the expense of traveling for the race, I couldn’t move forward with the blood test. I was also hesitant to work with a coach again and was not quite ready to go back down that road. I might be coachable in another year 😃.

    Anyhow, the reason I picked the level 3 plan was based on the goals and time I had. I wanted to PR qualify for Kona and I had the time (2020 was basically do nothing, see noone, and go nowhere), so what else was I going to do except train? haha. The volume was honestly manageable, and I enjoyed the process. Even though I didn’t see significant gains, I wasn’t injured for the first time in 3 years. And I started to enjoy running again…And I think that was really important.

    Anyhow, cutting to the race. Once I realized that the race was going to reach record breaking highs, I revised my approach to just using perceived effort. I dropped my expectations from one of a PR and KQ to survival (my lungs operate at 70 percent and even though I’m on medication, it’s still a concern). I try to be careful, even if it means I might have to take a step or two back.

    I tried to keep my perceived effort under 5 (5|10 scale). Looking at the numbers after the race, this put me mainly in high zones 1, low to mid zone 2. I honestly felt really good (my stomache was the biggest issue even with a solid fueling plan), and despite 102 degree weather, and pavement readings of 135, I felt pretty steady through the whole thing.

    While I did not get a personal best, I was surprisingly able to get a Kona slot. I don’t think this race is fair to judge the 80 20 plan, given it’s brutal “out of control elements.” And my choice to switch to perceived effort. But, I controlled what I could, and think the plan was able to get me to the finish line.

    Ide like to try it again for Kona. Would you recommend using the level 2 plan, with strength training? Or, sticking with the level 3. My plan was going to train in higher ranges of the zones to try to push the ceilings and the bases a little more.

    When would you recommend I start to train again to prepare for Kona, and what week should I jump into it? Ide be happy to pay extra for a little consult, or “plus” plan if you have something like that….I’m just a little burnt out from full on coaching.

    For references, here are my previous efforts.. I would love to try to get to get a sub 6 bike and sub 4 marathon… Do you think this is even possible to cut that much time off (about 15 minutes) using the level 2 plan?

    Previous efforts…
    2015 imlp 13:35 (don’t even ask about the transitions… But I ate a sandwich, brushed my teeth, and took a small shower 😃)
    2017 immt 12:25
    2018 imchoo 10:05
    (swim cancelled, but longer bike, near record high temp)

    2019 immd 11:49 (20 minute bike mechanical)
    2021 imcda 12:14 (hotter than the actual sun)

    Thank you again, for everything. I’m looking forward to hearing from you, and like I said, more than happy to pay extra for a little more in depth consult, but not quite full on coaching. I’m a very committed person and can easily follow a plan.

    in reply to: Caloric deficit/weight loss #11354
    divitoca@gmail.com
    Participant

    For what it’s worth, my husband and I work with a dietician who specializes in athletes (from NFL to triathletes, gymnasts, etc.,) He’s been immensely helpful in helping us maintain proper wait, optimal for sports performance.

    I thought I knew about nutrition, but quickly realized there is a reason these people go to school for 6 plus years, plus he knew how to manage my endocrinology disorder along with everything else…

    Anyhow, I would absolutely recommend seeing a dietician (not a nutritionist), there is a difference… Mine is actually covered under insurance…. So might be something with considering

    in reply to: SWIM: how to print out the workout from TP #11328
    divitoca@gmail.com
    Participant

    I had made swim cards – They were posted to this forum from the owners- search my name and you might find them… I can’t post an attachment on my end… basically, I just copied and pasted from training peaks into a word doc

    in reply to: RCI3 – Specific Question! Seeking Advice #11280
    divitoca@gmail.com
    Participant

    I’ve recently switched to power from pace guided running and I really like it. It seems to be a more pure form of measurement. It keeps me really consistent, unlike pace (where it was a struggle to keep the required pacees going up a 30 percent incline hill, welcome to western PA) and heart rate which jumped around too much. I believe the recommended order or running metric is power, pace, heart rate or percieved effort. You’ll have to double check on the 80 20 page.

    Anyhow, if you haven’t done a run test since before January, it’s only logical to assume that you should probably retest…I mean, if you’ve been consistently training, and following the structured workouts… It’s coming up on April… According to my trust “80/20 Demi God” plan… I’m retesting every 4 to 6 weeks… Have you looked ahead to see if you have one coming up?

    Also, IMHO I would avoid looking at 2 metrics. Just pick one, otherwise you’ll drive yourself crazy. I like power because it really takes allot of unnecessary pressure off trying to keep a certian pace

    Also, remember that men and women ARE different. A males heart is typically larger so will need less beats.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190707/

Viewing 15 posts - 31 through 45 (of 54 total)

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