Great share - thank you for the phenomenal insights. Just started with the 80/20 lvl2 for an Olympic Tri in 20 weeks and valuable to see how others fare with the plans.
Great work Dan, was waiting on this and not disappointed. I’m on 80/20 plan also for a half IM. For the intensity percentages, I find it very difficult not to stray into zone x as it’s a very fine line between it and Z2. The rule I have come up with is to stay as much as possible with nasal breathing for Z2 as I know I’m not fatiguing and then not worry about the ZX results too much! Look forward to your next post👍
I'm a bit late to this, but thank you so much for sharing all your data and stats (I'm a stats nerd, so I love this!). I started using the 80/20 training structure for my running after a few injuries and have achieved new PBs in all distances (up to half marathon). I'm glad to see you've also used it for your triathlon training - I will do the same now (just started getting into triathlon 2 months ago). Wishing you a happy new year!
congratulations on your achievements. Glad the 80/20 ia working for you and that you like my geeky content :) best of luck with your transition into the dark side :) let me know if you need any help..
Nice Video Dan! I watched your Hamburg Video as I will competing there this July and now watch your 80/20 Video. I really enjoyed watching your honest reviews and to see how much joy you can get out of this awesome sport. Will definitely follow your progress from now on and hope you continue with your great work! Maybe one day we meet at a race :)
@@DanNoz No its going to be my 6th long distance. But so far I never had a sub 12 hour, and i always trained as I had time beside studying an working full time. This year for the first time i really structured my training and joined a tri club. This is also why your vids are so handy for me, you are exactly having the structure i wish i had for the last years^^
@@rintannen oh wow i need to reach out to you for support then. Huge congratulations on 6 finishes. How do you keep the motivation up high? I feel long distance focus and training is taking a lot of energy. The sport has never been about times for me btw. Best of luck with your training and if there's anything i can do.. please let me know
@@DanNoz thanks a lot, any support is welcome :)) any specific tips for Hamburg? Well it is indeed very hard to keep up motivation for long distance racing but i always tried to creat challenges within the challeng. For example raced lanzarote to feel that pure fear again if i could even finish the race in very dificult conditions or raced with a friend and had our own little battle in Ironman zurich. So thats why this year for me is all about doing a PB i am incredibly ecxited about the flat hamburg course and to just press the pedal on the bike leg. How is the crowd in Hamburg? many spectators?
@@rintannen Re Hamburg. Swim is epic and fairly easy to navigate. It has changed in year two slightly, but to the better (it actually didn't happen due to the algee problem). The bike has changed to, when I raced there were a few more hills in it. Still enjoyed it a lot though. But as you said. You'll have a super flat race (which bears its own challenges, more mentally and staying in tt position). The run is where it gets epic. I loved it soo much! Great route, great crowds support and a superb finish! Convinced you'll love it!
Thanks a lot Dan, very intresting. I'm just starting with TP and am getting very little data from swim training esp the TSS values seem very low in comparision to bike/run. I wonder how they are derived, maybe I need to start swimming with heartrate. Btw, maybe of intrest. I recently joined a running club training on a track, it's great mixing it up with trackrunning to get higher zone running workouts done.
Hi there, did you adjust your Swimming Zones according to the results of a CSS test? I am aware, swimming doesn't give you crazy amount of TSS .. to be fair..most of the time we're floating on the water :) Thanks for you advise with the running club and track and best of luck with your training. Feel free to reach out to me on Instagram if you got any more questions (dnoztri)
Well Done Dan , a ton of information there, I have started swimming with my club, big difference to swimming on my own , a new VO2 Max last week, and also running more with others, still bike indoors , which you are crushing by the way , very jealous ;-) , but also love my Zwift. Did you supplement your diet at all during your heavier training periods?
thanks buddy, i can relate. Good to read things are going well for you. if i used supplements? Just started getting my body used to gels and redbull in the build blocks
thanks, glad it adds value. Swim pace.. watch my race recap.. still not at a place where i can confidently predict a time.. bike.. i race with power and made sure to stay between 200 and 250 avg. the rest is how you feel. Run. Consistency is key. rather a bit slower then how you feel like to make sure you don't brake. Based on your threshold zones you use in your training you should get a good feeling what your theoretically possible to pull of. hope that helps. Happy to follow up on direct message on my slack channel
Thanks for your reply Dan; if I remember correctly you said your FTP was 290 so you we’re racing at between 69 and 86% on the bike. You posted a very impressive time. I’ve done a few Iron distance events and never delivered the performances I was hoping for especially compared to my 70.3 times. I’m seriously looking at the 80:20 system and using power. In the past I’ve always used HR with mixed results. I feel like Ironman is a puzzle which I’ve never solved to my satisfaction as I’ve always broken down on the run so I think I need a new approach and a different nutrition approach.
Hi Dan, thanks for your videos! I've found them very helpful. I'm training for my first IM on May 6. Doing the 80:20 level 2 training plan. At the moment it doesn't feel like I could go the distance. I feel like I'm lacking strength and given none of my workouts seem very long it just doesn't seem to calculate that I will make it. Did you experience similar? Do I just hang on and trust 80:20 will deliver?
I felt very similar. Trust in the plan. You'll be suprised to see what your body is capable come race day. What's your endurance background if i may ask?
@@DanNoz I've trained for the same IM last year but injured my knee about 3 months out. Knee got better about 6 weeks out and I did the 70:3. Estimated Vo2 Max was around 50 then and is 47 now. I've also done a long course tri, a couple of Olympics, a Sprint and did a marathon earlier this year. All my training has been pretty unstructured. Training for the IM last year consisted of about 2-3 sessions a week of each discipline but included spin classes, one or two 75km rides on weekdays, a long weekend ride around 4hrs, swimming squad at least twice a week and then a 3km swim , and running stairs once a week, a 20km run, then another 1-2 runs off around 8-14km.
you'll be in a very good place if you roughly stick to to the plan. Structured intensity based training is a game changer :) next important step is getting you mentally ready :)
Thanks for sharing, very useful!
Great info bud. Glad you had a successful race in the end.
Great video. Thanks for sharing.
Great share - thank you for the phenomenal insights. Just started with the 80/20 lvl2 for an Olympic Tri in 20 weeks and valuable to see how others fare with the plans.
Thanks for the message and glad it adds value! Best of luck for your olympic tri!
Great work Dan, was waiting on this and not disappointed. I’m on 80/20 plan also for a half IM. For the intensity percentages, I find it very difficult not to stray into zone x as it’s a very fine line between it and Z2. The rule I have come up with is to stay as much as possible with nasal breathing for Z2 as I know I’m not fatiguing and then not worry about the ZX results too much! Look forward to your next post👍
glad you like Lummers :)
Thank you for sharing your data
Thank you Dan ! Very interesting and helpfull. Will benchmark with my own IM switzerland 2019 training. Cheers from France 🏊♂️🚴♂️🏃♂️ !
glad it adds value and best of luck for Nice
Good information. I finished my IM Cairns on June and will race Challenge Roth next year. CHeers from Hong Kong
very informative, thank you. Plenty of data, but you struck a good balance between analytical and anecdotal evidence.
Great sharing Dan, hilarios work! Many thanks from Turkey
I'm a bit late to this, but thank you so much for sharing all your data and stats (I'm a stats nerd, so I love this!). I started using the 80/20 training structure for my running after a few injuries and have achieved new PBs in all distances (up to half marathon). I'm glad to see you've also used it for your triathlon training - I will do the same now (just started getting into triathlon 2 months ago). Wishing you a happy new year!
congratulations on your achievements. Glad the 80/20 ia working for you and that you like my geeky content :) best of luck with your transition into the dark side :) let me know if you need any help..
Thank you! And the dark side also has cookies, right? :)
cookies chocolate and pizza yes.. 😂
Another great job Dan!
Thanks alot Dan. Love your videos. Great content. Happy 2019!
Nice Video Dan! I watched your Hamburg Video as I will competing there this July and now watch your 80/20 Video. I really enjoyed watching your honest reviews and to see how much joy you can get out of this awesome sport. Will definitely follow your progress from now on and hope you continue with your great work! Maybe one day we meet at a race :)
that's great to read alex. is Hamburg going to be your first full distance?
@@DanNoz No its going to be my 6th long distance. But so far I never had a sub 12 hour, and i always trained as I had time beside studying an working full time. This year for the first time i really structured my training and joined a tri club. This is also why your vids are so handy for me, you are exactly having the structure i wish i had for the last years^^
@@rintannen oh wow i need to reach out to you for support then. Huge congratulations on 6 finishes. How do you keep the motivation up high? I feel long distance focus and training is taking a lot of energy. The sport has never been about times for me btw. Best of luck with your training and if there's anything i can do.. please let me know
@@DanNoz thanks a lot, any support is welcome :)) any specific tips for Hamburg? Well it is indeed very hard to keep up motivation for long distance racing but i always tried to creat challenges within the challeng. For example raced lanzarote to feel that pure fear again if i could even finish the race in very dificult conditions or raced with a friend and had our own little battle in Ironman zurich. So thats why this year for me is all about doing a PB i am incredibly ecxited about the flat hamburg course and to just press the pedal on the bike leg. How is the crowd in Hamburg? many spectators?
@@rintannen Re Hamburg. Swim is epic and fairly easy to navigate. It has changed in year two slightly, but to the better (it actually didn't happen due to the algee problem). The bike has changed to, when I raced there were a few more hills in it. Still enjoyed it a lot though. But as you said. You'll have a super flat race (which bears its own challenges, more mentally and staying in tt position). The run is where it gets epic. I loved it soo much! Great route, great crowds support and a superb finish! Convinced you'll love it!
Thanks a lot Dan, very intresting. I'm just starting with TP and am getting very little data from swim training esp the TSS values seem very low in comparision to bike/run. I wonder how they are derived, maybe I need to start swimming with heartrate. Btw, maybe of intrest. I recently joined a running club training on a track, it's great mixing it up with trackrunning to get higher zone running workouts done.
Hi there, did you adjust your Swimming Zones according to the results of a CSS test? I am aware, swimming doesn't give you crazy amount of TSS .. to be fair..most of the time we're floating on the water :) Thanks for you advise with the running club and track and best of luck with your training. Feel free to reach out to me on Instagram if you got any more questions (dnoztri)
Well Done Dan , a ton of information there, I have started swimming with my club, big difference to swimming on my own , a new VO2 Max last week, and also running more with others, still bike indoors , which you are crushing by the way , very jealous ;-) , but also love my Zwift. Did you supplement your diet at all during your heavier training periods?
thanks buddy, i can relate. Good to read things are going well for you. if i used supplements? Just started getting my body used to gels and redbull in the build blocks
Very good analysis Dan, thanks for posting. Can I ask how you worked out the pace/power you decided to race at?
thanks, glad it adds value. Swim pace.. watch my race recap.. still not at a place where i can confidently predict a time.. bike.. i race with power and made sure to stay between 200 and 250 avg. the rest is how you feel. Run. Consistency is key. rather a bit slower then how you feel like to make sure you don't brake. Based on your threshold zones you use in your training you should get a good feeling what your theoretically possible to pull of. hope that helps. Happy to follow up on direct message on my slack channel
Thanks for your reply Dan; if I remember correctly you said your FTP was 290 so you we’re racing at between 69 and 86% on the bike. You posted a very impressive time.
I’ve done a few Iron distance events and never delivered the performances I was hoping for especially compared to my 70.3 times. I’m seriously looking at the 80:20 system and using power. In the past I’ve always used HR with mixed results. I feel like Ironman is a puzzle which I’ve never solved to my satisfaction as I’ve always broken down on the run so I think I need a new approach and a different nutrition approach.
Hi Dan, I like your video's but pleas please please don't use the Premier option on youtube, it is super annoying
fair enough comment Tom. Thought it actually added value today as I'll be around and could answer questions in real time..
@@DanNoz Aha makes sense! Cheers Dan, good luck in training for your next race!
Hi Dan, thanks for your videos! I've found them very helpful. I'm training for my first IM on May 6. Doing the 80:20 level 2 training plan. At the moment it doesn't feel like I could go the distance. I feel like I'm lacking strength and given none of my workouts seem very long it just doesn't seem to calculate that I will make it. Did you experience similar? Do I just hang on and trust 80:20 will deliver?
I felt very similar. Trust in the plan. You'll be suprised to see what your body is capable come race day. What's your endurance background if i may ask?
@@DanNoz I've trained for the same IM last year but injured my knee about 3 months out. Knee got better about 6 weeks out and I did the 70:3. Estimated Vo2 Max was around 50 then and is 47 now. I've also done a long course tri, a couple of Olympics, a Sprint and did a marathon earlier this year. All my training has been pretty unstructured. Training for the IM last year consisted of about 2-3 sessions a week of each discipline but included spin classes, one or two 75km rides on weekdays, a long weekend ride around 4hrs, swimming squad at least twice a week and then a 3km swim , and running stairs once a week, a 20km run, then another 1-2 runs off around 8-14km.
you'll be in a very good place if you roughly stick to to the plan. Structured intensity based training is a game changer :) next important step is getting you mentally ready :)
@@DanNoz Thanks Dan! It will be amazing to finally give an IM a crack!