Ed Aponte's Micro Thread...

Coach Patrick

Hey! Here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes.  So post away! 



I usually check in 2-3 times a week; for more urgent questions, please use the Chat Icon in the bottom right of the page!



~ Coach P

Ed Aponte

Thanks for creating the thread. Here's my first question. I train most of the time on the bike on my trainer. I'm a single dad of three kids and don't mind getting up at 3am to train but can't leave the house. So I've become used to it. I have been doing triathlons for over 12 years so I have no issues handling my bike on the road so I don't feel I have to be out riding to be competent. However I just tested on the bike and the data looks different. When I race I usually run my HR at around 135-140 on the bike. When I tested I was pushing it but only got to avg 115. I was off the saddle and everything. So question is, is this normal or am I doing it wrong?

Coach Patrick

Ed, it's a function of testing indoors. Cooler weather + trainer + no hills + relatively fixed cadence = lower HR. It's more valuable to correlate HR (if you aren't using power) with Avg Speed for the Test and Distance Covered.

You'll see more variability in those numbers vs the HR number when indoors on a trainer.

~ Coach P

Ed Aponte

Here's my question. I have a "long" bike workout followed by a run on Saturdays with a long run on Sunday as part of my OS TP. So single dad of 3 kids. Sometimes I do not have the ability to do a long run on the weekends. It's rare but it happens. Like this weekend I got them Friday instead of Saturday and I still haven't bought a treadmill which is really the problem. So enough story, should I: (option 1)skip rest day on Friday and do long run in the morning rest on Saturday and long ride with run on Sunday, (option 2) skip the bike and figure out how to squeeze an 1 and 1/2 run in maybe have the kids bike while I run, (option 3) do it as described on the plan or (option 4) get in a short term relationship where she can watch my kids while I train (I think that one would cost me too much.) I know that's a lot but I'm just trying to adapt long term expectations to my TP.

Coach Patrick

Ed...let's try this..

If Kids on the Weekend then: 

• Sunday run on Friday AM while kids in school. 
• Saturday ride on Saturday AM...no run. 
• Sunday Aerobic ride of 45 to 60' to keep loose, burning calories. 

If kids are on Friday, I assume that's after school....so the above should work...let me know!

Ps if you know ahead of time, don't do a brick run on Thursday...just that bike...

Ed Aponte

So I have a 1/2 marathon in 3 weeks and for some f(*&%#ING reason my calves keep taking alternating turns in tightening up during my long weekend runs and I'm starting to freak out because it has impacted the progress on my runs.  I want this year to be my kick ass year but don't want to do anything stupid before the summer even gets here.  It gets bad enough that I'm limping the next day although this week wasn't as bad as I am walking normal today.  So what's your wisdom?

Coach Patrick

@Ed Aponte - I agree, it's not worth risking your season at all! Can you post a picture here of where? 

Also, what's the status of your footwear? Did you recently change? Are you in need of a new pair? 

Let me know!

~ Coach P

Ed Aponte

https://www.strava.com/activities/906099010/shareable_images/map_based?hl=en-US&v=1489932761

Please provide feedback. No calf issues. Not fast but better than last year by 5 mins. 

Coach Patrick

Nicely done... I would argue that five minutes faster than last year is technically fast.:-) At least that's what 2016 Ed would say!  

Here's my review for you!!  https://goo.gl/Llr1VK

~ Coach P

Ed Aponte

Thanks for the feedback coach so invaluable.  Any recommendations on lightweight race day shoes?  I was listening to your varsity gear podcast and wasn't sure what has worked for you.  Thanks.

Ed Aponte

Please provide feedback on the thread above from 3/27/17.  I also need to check the following before I change my drive train:

• Front rings 50/34
• Rear cassette 12/27

I ride a 53 now so that's a shift and I want to make sure this is what you are advocating.  I'm racing IMAZ so I have plenty of time to get used to it.  Thanks for your help.

Coach Patrick

@Ed Aponte -  thank you for bumping me on that thread, not sure how I missed it! I'm happy to tell you about my type of shoe, but keep in mind I have two particular considerations (and you may have your own as well):

• I am a BIG runner, at 6'2" 180 on race day. Lightweight shoes are awesome, but I am no featherweight and can't hide from that fact.

•  Second, I have very high arches in a wide 4 foot, with temperamental feet. In other words, I need a proper shoe, not one that has been cut down and modified structurally just to make it light.

 Given the above, I have tried lots of shoes but I have settled on  Hoka One One Clifton  as my race issue of choice. It's incredibly light weight, often available in Endurance Nation read!, And a proper shoe. That said, it has been more than a year since I have Reese competitively so there may be another Madl out there… But I recommend you check them out.

 As for the gearing on your bike, that's no problem. You do have time to adapt, and going with a 53 on a course like Arizona is fine. Save the other chain rings should you ever decide to go back to a hillier course.

Riding with a bigger front ring like that means that your strategy changes a little bit.  you need to be really smart with your shifting to get your speed up to a happy place, then shifting from there to maintain your speed using those bigger years. Once you can get into a 5312 or 5311 you will be flying on any course, but you can't just jammin there and bang on the pedals. Hopefully you'll see a nice transfer of speed as your fitness adapts to the gears across this  season to make you faster!

Ed Aponte

Hey coach,

I know you have a thousand emails to read now that you are sole owner of EN.  Know that what attracted me to you and EN was that you fight for balance and put family first.  I'm a single, divorced dad of 3 kids who live with me 1/2 the week.  So I feel cared for when my family is included in the thinking of my training plan.  

I am getting fitted for my bike tomorrow.  Any words of advice.  I know there's stuff on the Wiki but I'm still new enough to not know where to look at.  Please help so I know what to tell the guy.  

I'm sticking on.  I believe in you and our team.  If you ever need me just say the word.

Be well and train hard.

Ed

Coach Patrick

@Ed Aponte -  thank you so much for the words of encouragement! I hope your bikes it went well, remember if you need to reach me in less than 24 hours you're better off using the chat button at the bottom part of the Endurance Nation website. Or you can text me: 617-513-3830. 

when you get a chance, it will be great to see your new fit in pictures up on the site. If you use the search bar for bike fit you'll see some threads you can add stuff too. Or you're walking to create your own!

Let's crush the rest of the season!

Ed Aponte

Hey @Coach Patrick,

Hope training is coming along well.  So I have switched to the EN Intermediate Full program today as Rich wanted me to as of this week.  However, I have a 1/2 IM on 9/30 week of 9/25 and I see that IM13 week has a regular training week scheduled.  Could you please let me know what I should do that week instead.  I assume there's a taper involved.  I'm doing IMAZ on 11/19 so that's why I'm on the IM program.  Just did my first 1/2 RR last weekend.  Went great overall.  

Thanks for all you do.    

Ed

Coach Patrick

@Ed Aponte - you are right on track...the build period has been good but now we need to start working in some volume. 

When you get get to the week of the 25th, you should load the EN*Half plan to end on the next Sunday so you get that taper week....then back on track (after a Monday off)!

Ed Aponte

@Coach Patrick - I raced last Saturday, 1/2 IM in Macon, GA as planned.  Did well on the swim.  As I was leaving on the bike I leaned into a right turn and at that exact time my front tire blew and I proceeded to donate some skin to the asphalt of Georgia.  I'm six weeks out from IMAZ.  No major damage just road rash and a wicked bruise on the left shin from the pedal.  Anyhow, my plan all year has been to go under 11 in IMAZ.  I did it in 11:56 last year before joining EN.  Anyhow, truth be told I'm in my head about it and thought I reach out to you for wisdom.  I know you got a million things to deal with but who else would I reach out to?  Thanks for any wisdom. 

Coach Patrick

@Ed Aponte - BRING IT! it’s what I am here for. 

bummer on the misfortune, sounds like your ride is ok and you’ll heal in time. No swim for a bit. If you
can get some tegaderm at the pharmacy or online it’s amazing. Will really speed the healing. 

Tell me more about your training numbers, etc. how close are you to your goals for S/B/R?

~ Coach P 

Ed Aponte

Thanks @Coach Patrick !!!

When I run the numbers I need to do the following:

Swim no slower than 2:00/100m (I've been swimming 1:45-1:50/100m)
Bike need to avg 20mph (I normally do so in the hills of Georgia)
Run no slower than 9min/mile ( I have been averaging 8:15-8:30 on my long runs)

I think I'm on track to go under 11.  Execution will be the key.  I had no real plan last year and just trained when I could and raced on crap I made up and came in at 11:56.  I'm training way better and feel a lot more prepared this year.  So I'm hoping that all of this will pay off to equate 10:59:59 or better.  Swimming is my weakest and the run is my best (typical age grouper).  I'm hoping to get back in the water next Friday or sooner if the road rash is healed.  

Mentally, I'm a little freaked out thinking I only have 6 weeks.  However, I ran Tuesday with no real goal (on feel) and ran 8:16 avg. and rode yesterday and other than being a little spooked and my forearm hurting I rode great.  So I'm back at it unless my body thinks otherwise.  Thoughts?

Coach Patrick

@Ed Aponte You are indeed back. And the fitness is there, it's the pacing / nutrition that matters now. You have a few long workouts left to test out the fueling and your zones...key points for IMAZ...

• Swim just is what it is, so deal with it and ignore the time. 
• Bike first lap out has to be SMART and start the fueling even if cold (you can ease off later). 
• Bike power is key so you don't overbike into the headwinds. 
• Staying aero is a material advantage, esp as winds pick up on laps 2 and 3...so focus on that mental part. 
• Run requires early discipline (same HR as end of bike for first 6 miles while you EAT), then you can run. 

Your good race is made by consistent pressure all day and by really not slowing down that last lap (all mental there). 

Let me know if you need help refining anything heading into the race!

~ Coach P

Ed Aponte

@Coach Patrick please look at the file attached (IMAZ Race Plan) and provide feedback.  Do you think I can have a call with you in the next couple of weeks?  Thanks for all your help and support!

Coach Patrick

@Ed Aponte - I can talk to you Pre Race next week when I am back from Cabo. I return last Tuesday night so I could do Wed/Thu/Friday...hit me up using the Chat button on the www.endurancenation.us website so we can plan. 

Here are some of the areas that I noticed might need your attention!

• Where are the Sunglasses on your bike or T1 bag? 
• Turn off Garmin Auto Power down, turn it on in the AM and connect to PM so that’s ready when you get there. 
• I don’t think you need such a wide HRM range for the AZ Bike course, it’s so flat you’ll likely NOT see a 20 beat swing because of terrain. 
• I suggest eating part of a banana in T2 or as you leave T2.
• Walk at the top of the hill on the run course to get your HR down if required!!

Ed Aponte

@Coach Patrick - Hope all is well.  I'm still trying to see what lessons I learned from IMAZ.  Here are my Strava files in case you have time to give me some feedback.  

https://www.strava.com/activities/1282854655

https://www.strava.com/activities/1282854681

https://www.strava.com/activities/1282854669

My plan was to go 2 min on swim, 19.5 on the bike and 9-8:30 on the run.  I attached my race plan in case you want to reference it.  I was ok with my performance on the swim.  I felt more efficient on the bike but the wind was a beast on the way out.  I struggled in the middle of the run from mile 8 to 18.  My run, which is my best discipline, didn't feel as good as it usually does.  I wanted to go under 11 and went 11:53.  I was extremely emotional and disappointing at myself when it was all said and done.  I worked harder this past year than previous years and ended up with a finish similar to the year before.  I seriously considered quitting the sport all together.  At the end of the day I felt like I was really prepared and when crap hit the fan I had something to fall back on.  Even my Sherpa knew my plan and was able to better support me.  

That been said, here's my season for 2018. Please let me know which training plans I should follow and when to load them up.

3/18/18 - Publix 1/2 marathon
7/4/18 - Peachtree Road Race (5k)
7/14/18 - Muncie 70.3
9/30/18 - IMChoo
October - Atlanta 10 Miler
11/3/18 - Savannah Marathon (go for a qualifying time for Boston!!!)
11/22/18 - Thanksgiving Day 1/2 Marathon

Thanks for your commitment to my success!  

Be well! - Ed

Coach Patrick

I am going to need some time to review this, so stay tuned.

Coach Patrick

@Ed Aponte - 

Arizona Race Review

I can't full your full Strava because  you haven't opened your log (you can find out how to do that here). That said, here is my review for you: https://goo.gl/Ra9XRm 

2018 Season

Here's your personal Coach Thread, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is here to guide you through your first year on EN, so you can always come back here. 

As you'll see in this forum, I handle all manner of edits and changes.  So post away, know that I reply here usually M/W/F each week.

Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply. 

Your Races

• 3/18/18 - Publix 1/2 marathon
• 7/4/18 - Peachtree Road Race (5k)
• 7/14/18 - Muncie 70.3
• 9/30/18 - IMChoo
• October - Atlanta 10 Miler
• 11/3/18 - Savannah Marathon (go for a qualifying time for Boston!!!)
• 11/22/18 - Thanksgiving Day 1/2 Marathon

Season Outline

These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one).  You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.

• Last updated by Coach on December 11, 2017
  
• On 12/11/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/7/2018
• On 1/8/2018 Load the Intermediate OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018
• On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
• On 4/30/2018 Load the IntermediateBike Focus Block, 6 Weeks to end on 6/10/2018
• On 5/28/2018 Load the IntermediateEN*Half to end on 7/15/2018
• On 7/16/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 7/29/2018
• On 7/30/2018 Load the IntermediateEN*Full to end on 9/30/2018
• On 10/1/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/28/2018
• On 10/29/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/25/2018

 

Coach Notes

I think this is a solid build for you, but don't start until you are READY. So make sure you are recovered first before starting to push in all three disciplines. I like how we stack the OutSeason Plan into the Bike Focus block before the EN*Half Plan and then the EN*Full Plan. Let me know what you t

 

Coach Homework

Tell Me Your Season Goals

• What will make you consider 2018 a success?
  
• What's your biggest limiter right now?
  

Contact Points

As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.

These are all the key points in your first year where we must talk. Please remember to include your phone number.

• Welcome Call in Week One (set it up here)
  
• Coach Call in Week Two to talk about your season (set it up here)
  
• End of Trial Call -- We review your experience & Unlock Year One / Race Execution for you (set it up here)
  
• End of Season Call -- We review your year & Strategize for your “gap” and Year Two (TBD in this Coach Thread)
  

Questions

• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!

• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?

• Need Help? - Please check the EN Help Site first!

• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.

• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!

For short or last minute questions, we recommend you use the Red Chat Icon on the main Members website. 

 We have also organized a complete chart of the best ways to contact us online here. 

Your First Month on the Team

You have quite a few things to do when you start up. There are instructions on the top of the website, but you can review them under Resources / Trial Member Welcome.  

 

Your First Year Inside Endurance Nation

This will be unlocked after your trial expires.

Looking forward to working with you this year,

~ Coach P