lombardi3g, Author at 80/20 Endurance

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Viewing 9 posts - 1 through 9 (of 9 total)
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  • in reply to: Listing of plan #11617
    lombardi3g
    Participant

    maybe better – just pre-label all workouts w their weekend # and day of the week — if I move them I can tell where they came from!

    in reply to: Listing of plan #11606
    lombardi3g
    Participant

    I did suspect that, I’ll just take screenshots or write down all 126 workouts and rest days – devotion! Thanks anyway, Allan

    in reply to: Adding Strides to Run Days of L1 Sprint Tri Plan #10045
    lombardi3g
    Participant

    Do strides have any place in 80-20 training? If so, can they be designed to fit into most any workout or just certain ones? TIA.

    in reply to: Adding Strides to Run Days of L1 Sprint Tri Plan #9886
    lombardi3g
    Participant

    Hi Andrew, fortunately I’m past the rehab/recovery stage and am in the middle of an 80-20 sprint triathlon plan (L1). As I mentioned, I am doing regular strengthening (ham curls + bridges on Swiss Ball and resistant band walks) as ham pre-hab tactics. I have been test running in my Z3 pace range with success but I need to also start doing workouts w Z4 paces bc my Tri is only 8 weeks away. Incorporating another program would just be too taxing at this stage. My schedule is full as is my available energy bucket.

    So my question was how I might use strides as a run drill to make my Z3 running safer as I progress to the faster workouts in my 80-20 plan?

    I thought I would do 30 seconds in the slow end of my Z3 pace range (8:20) with 2 minutes of recovery in Z1. This would be 80-20 unto itself and so I would add these 10 minutes of running to my run workouts (3 times per week). My pace would actually be only as fast as I can comfortably do. This guideline has worked well for me in the past (before I found 80-20 so it was actually 30 secs / 60 secs of recovery).

    in reply to: select Sprint L1 or L2? #9433
    lombardi3g
    Participant

    sorry but I’m still befuddled. I think my first rest week is still 2 weeks away but I think I need a somewhat accurate power zone table sooner than that, ie – near the start of my training plan. So I’ll go for it tomorrow on the bike.

    Also, I infer from your answer that a tt for either running or cycling ends up being at least 6 weeks after its precedent tt since the 2 can’t be in the same rest week. For some reason I was expecting to adjust thresholds/ranges several times before tapering.

    in reply to: select Sprint L1 or L2? #9426
    lombardi3g
    Participant

    My run heart rate situation is good now and my run zones work well. I would like to do a 20-30′ time trial on the bike tomorrow to update my cycling zones. I am in week 2 of the 16 week sprint plan. I thought I would just substitute this tt I’m talking about for tomorrow’s cycling workout. Is that ok? I expected to see cycling tt’s in the workout because there was a swim 400/200 tt in last week’s schedule – for run and cycling tt’s is the athlete expected to sub them in? TIA, Allan

    in reply to: Starting my first 80-20 Plan #9362
    lombardi3g
    Participant

    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, Allan

    in reply to: select Sprint L1 or L2? #9311
    lombardi3g
    Participant

    David, my last race was Thanksgiving, 2019 & it was only 2.96 miles, my pace was 7:24 and my max HR was 175 and my ave HR was 157 (see link below). since that time I have seen a 180 max HR.

    Because I don’t have experience regulating the intensity of my workouts in a rational way and wanting to avoid erring on the high (fast) side due to my not-yet-complete ham strain recovery, I used a 7:55 pace for the table(s) on your website.

    The results for Zone 2 were: 138-153hr, and 9:06-10:25pace which seems reasonable to me. However, when I do my long runs with a 9-9:30 pace my HR can increase to 160 or 170 and a brief walk may or may not bring it down for the rest of the run. Most recently, I have on a couple of occasions obviated this problem by first jogging 1-2 miles and then waiting a couple of minutes before starting my long run but I don’t know if this will always work. I don’t have any arrhythmia problems or the like.

    So, if I just use pace I was afraid that I would do a Z2 workout at a HR that is too high. TIA, Allan

    https://www.dropbox.com/s/fgvms7k25ufqe0n/File%20Nov%2018%2C%2012%2031%2047%20PM.jpeg?dl=0
    <a

    in reply to: select Sprint L1 or L2? #9294
    lombardi3g
    Participant

    I think I will opt for Plan B (“Start the L1 plan…”). Thank you very much!

    Speaking of my injury background, I believe that a crucial part of my jump away from being injury-prone will be the reasonable incorporation of run workout management using the 80-20 online heart-rate table calculator.

    As such, a follow-up question: in the previous 4 years as a competitive 5k 60+year-old runner, my heart rate was typically 165+ in both workouts & races. I think there are 3 reasons for this: 1) I was training too hard; 2) I am competitive; 3) my system is prone (works better?) at a high hr.

    Therefore, it is crucial that I get my zones right. But I don’t want to do a 30 minute run at threshold because my left hamstring may not be ready for that (needs 2-3 weeks more to be safe) even though I think my cycling has kept my cardio in good shape. So I took my best 5k race time and added 30 seconds to get 7:55 and I used that in the 80-20 table.

    Now my question: my Z2 result is 138-153 bpm. Is that a reasonable Z2 range given my particulars?

Viewing 9 posts - 1 through 9 (of 9 total)

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