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Age Group, Height and Weight.
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M55-59, 6'1" 178lbs
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140.6 Best Time in Last Five Years
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10:48 Louisville 2016
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70.3 Best Time in Last Five Years
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4:54 Muncie 2016
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Oly Best Time in Last Five Years
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2:19 or so Caesar Creek Tri 2014
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26.2 Best Time in Last Five Years
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no recent marathons
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13.1 Best Time in Last Five Years
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no recent half-marathons
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Your Strongest Discipline *
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Bike
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Your Weakest Discipline *
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Run
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Your Weakest Discipline: Tell Us More... *
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I used to be a fast runner; can't seem to get any speed back. Ran a 3:08 marathon but many years ago. Too much speed work and I seem get injured. Back when I first joined EN (October 2015), my first 5K test resulted in a two-week injury; have not done another stand-alone 5K since then.
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Your Injury / Difficulty History *
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Herniated cervical disc from 2015; results in back and neck issues if it flares up; most impacted by run; also by poor bike position (although that seems to have been fixed)
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Top Three Lessons Learned in your triathlon career. *
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I need down time; several unstructured weeks throughout the season seem to suite me well
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Your Top Three Races / Events this Season (with dates):
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June 17 - Maumee Bay Triathlon; hoping to go under 60' for the bike leg
Sep 10 - Ironman 70.3 World Championship (Chattanooga)
Oct 15 - would like to qualify for Kona
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Comments
Great to talk with you the other week. Thanks for being forgiving with my vacation schedule / school break!
Long term goal is to qualify for Kona at IMLOU, where you were 3rd last year (going back to IMLouisville).
Last year you went 10:48 in 2016…10:35 was winning time. All things being equal, our goal is to train you to the fitness of a 10:30 finish. Race Notes:
General Training Notes:
You do better with a few built-in weeks to recharge (took 4 in 2016) and there are 4-5 this year. Let’s keep that rolling for sure. Out of curiosity, I’d like to know what a “down” week looks like for you.
For strength, you are doing the EN strength protocol…for now, including the stretch cords. Since you are at the Y during the week, I’d like you to incorporate a short strength session after you swim workouts (see below).
Training Specifics:
The Swim…Your one day of Swim Drills right now is perfect, you have Swim Camp coming up as of 4/10, so we’ll go nuts then. For now keep it simple.
As for the Bike…I know you mentioned wanting to focus on the bike vs the Run on the OS, and there’s that goal of breaking an hour on the 40k by 6/4. Since you just rolled into the OS and have spiked your weekly TSS, I am not interested in getting to aggressive too early. I suggest you roll through the first 8 weeks as planned. When we get to Week 9 (2/27), you should roll out the 5-Minute-Hack for VO2 on the Bike. You can read about it here: http://bit.ly/2mv9OT5 — Basically this will replace your Thursday session; where you will target that “desired end state FTP” — so If I am at 200 and I want 240 by the end of the OS, I starting with 4’ intervals at or as close to 240 as I can. The goal is to build up time “at” that number, cumulatively. It’s very effective. Total ride time should match what’s planned in the OS.
The Run…You can manage the weekly running volume (even with work travel) so we want to keep that progressing steadily through the OutSeason®. We discussed adjusting the OS down without run intensity after your November “flare up” — I have zero problem with you running intentionally fast in the OS, but I will want you to challenge yourself.
#1 - Sit at about 30 miles per week in the OS. It will be tempting to do more, but you don’t need to. You’re already running so much more than 2016, so I am good with that.
#2 - Work in some rolling hills if you can to challenge your body (vs faster running). Nothing massive (thinking 3% to 5% grades) just good terrain changes…this would ideally be your Mid-Week Wednesday run(s).
#3 - Add in some stair climbing. These can be real stairs or it can be the Stairmaster at the gym. We can start small…think a 15’ session as 1’ real climb, 1’ recover (walk down or short steps). Warmed up, you can do a few repeats of bigger steps (two to three at a time) focusing on using you glutes and quads; if you are on the Stairmaster let your foot go down more to the bottom to have a slightly exaggerated step vs the super tiny steps).
Question
You asked me “How can we determine run zones without 5k test?”
I’m not really worries about the testing at this point. Success is consistent running / consistent TSS. You’ll see your paces improve over time as you adapt to the OS, and that is fitness happening. When we get into the Get Faster plan, we could consider a time-trial session where we have you dial in a set distance (for time) or a set time (for distance) as a weekly mini-test…but let’s wait on that for right now.
Future Notes:
You want to be more aggressive on the bike on race day to reflect your fitness and performance goal at IMLou. You have earned the right, but I still want to “test” that in your race rehearsals and perhaps at 70.3® worlds if you are game (let’s see).
Your Homework:
You can post these here in your reply. If that doesn’t work you can email them to this address: ppisaj2s@incoming.intercom.io
Strength Routine I presume you are warmed up from the swim. You'll do these super set style...so one right after the other as able in the gym. At first this will be a circuit...just 1 set of each exercise straight thru...but after 4 weeks you should be able to do Set 1 x 2, then Set 2 x 2, etc. No more than twice through each.
Super Set 1:
Super Set 2:
Super Set 3:
Hello Coach P – I’ve finally pulled together the pictures and run videos that we talked about on our last call.
There are two run videos on YouTube – unfortunately they have a zoomed-in camera angle. My friend Jay somehow pushed the zoom button – here’s a video of me giving him instructions:
https://youtu.be/Kn-o4r0suz8
Anyway, the first clip is a front-angle shot where I’m running at 7.0 mph with a 1.0% grade. The second clip is a side-angle shot.
https://youtu.be/d66uibjzSMc
https://youtu.be/JbP84VX50hA
Regards,
Paul-
Another great call today. I really appreciate the level of detail you bring to the table...it makes for fun conversation and a great challenge! Let's get this party started...
1. Yes to continuing Elite*EN. We can work that out after next month...the logistics are still pending, but it's game on.
2. I wanted to check back with you on the Strength stuff mentioned ^above^ -- I forgot to close that loop with you but I think you will benefit if we can make it work. I bring it up as your run "load" is kind of topping out on your PMC (see video below), so there is room to work it in. Let me know.
3. For your schedule, April 10ths is your Rest week. Moving forward, I like the idea of every 6th week being your down week...is that something you'd be willing to plan around? Five weeks is enough time to do "work" and see the results (so it works for me!).
4. As for info per discipline, my thoughts are:
Also, time to start working on the aerobar time is coming up...let's make that spacer adjustment to ease into it, looking to go "full aero" after six weeks of that. And let's bring those pads back a bit. We want the elbows to be below your shoulder.
As I mentioned on the call...hills still for now we are not in rush for the speed just yet. I'd like to see a few solid 30-35mpw weeks...maybe in your next 5 week block, and then we go from there.
6. Short Term Training Notes:
~ Coach P
Good advice on skipping the bike test, thank you Coach P. Given that I travelled Thursday an FTP test likely wouldn’t have gone well. Still got in a great WKO – 5 x 4’ ladders; last set was at 310 watts with HR cresting into zone 5 (above 164)
https://www.strava.com/activities/932155790
Dang Coach P, you were right once again: I was very surprised at my run fitness. Went into the half-marathon thinking I would do about 1:42:00 given these data points:
Well, I went a heck of a lot faster at 1:35:55 (official time). Here’s the Strava file:
https://www.strava.com/activities/934843560
Some points on the race:
On our next call let's chat again about speed work. My current thinking is ... if the current durability-focused plan is working why introduce the added injury risk that comes with intervals
Looking forward to the next call...
Ps when you have time I'd appreciate some feedback Elite*EN via this survey. This is a free 3-month pilot before we roll it out to select parts of the Team (Year 3+ folks) as a paid service. Thanks!
Thanks for the call today, great to catch up...I really enjoy your detailed questions.
So here's some of what we covered today:
- You are in for Elite EN moving forward. Fantastic!! That's a separate subscription over on the right sidebar of the Main Elite*EN page here. Set that up when you are ready and we can keep this going!!!
Let me know if I missed anything!~ Coach P
We're set for our next Elite*EN call on Thursday July 13. I've put together an agenda to guide the discussion. Here's the document:
https://drive.google.com/open?id=1ZViAAylBoOi5CpXOTX0Iz-JFmR67PH_3C4V8Y0x40Y4
Please let me know if you can review this information before our call -- looking forward to speaking!
Paul-
Here are my specific thoughts for you, in no particular order:
Swimming - Still no more than 200 yds is okay, especially as you work in the new technique. My only edit for the next month is making that fourth swim a bit longer, as in about a 25' minute pull set. So you can get in, warm up with a few drills, etc., call it 5' to 10', then do the pull set with a buoy or lava pants. Will be nice to track that time and to start the process of building up your swim endurance in a "friendly" manner.
Biking - As you start to go longer, we can't get too greedy. We can keep the VO2 stuff through Labor Day at which point volume is more of a priority. So we need to bridge to that point. We talked about two types of weeks. You should consider alternating weeks or using them to manage your travel schedule and allow for recovery.
Four Bike Week:
- Tue - Bike Smash
- Wed - Medium Long Run of about 10 miles.
- Thu - Bike Smash
- Sat - Bike 3-4 hours, all Zone 1 to 2.
- Sun - ABP Ride, dialed in at 85%, really solid here. Run 1 hour TRP off this bike to complement the mid-week run.
Three Bike Week:Running -
That 10 mile long run is your anchor. I'd like to park you at that distance for the next few weeks and see if we can't watch the pace improve slightly OR watch the HR drop a bit. When we get into Mid August you'll need to go with more of the traditional split long run approach, but I am not worried about run volume as long as you are in the 30 to 35 miles per week range.
The way we have you set up, you are kind of doing 2 x long run option (Wed or Thursday + Sunday).
Future
Start planning ahead...Labor Day = Big Bike Week - dial run down labor day weekend.
Let's stay in touch!
~ Coach P
Here's the link to the agenda and objectives:
https://docs.google.com/document/d/19nDiNXZT-qgJlwhEjoUXyMWwONGqsvSSo0C8hnwBBV0/edit?usp=sharing
Looking forward to our discussion!
Paul
I think putting less emphasis on the run would serve me well. With the 70.3 WC this coming weekend, there are two remaining opportunities for long runs (Week 16 and Week 17)
At this point long runs seem more important than banking 40+ miles each week. Take a look at the planned Week 16 in TP ... there's no way I'll get six (6) runs in that week ... would like your input on this please ... do I need to keep pushing the durability component of running?
Thank you
Paul
I had some some notes to add, and I will put them below.
First, your question. I recorded this video for you where I discuss how to break down weeks 16, 17 and 18 in your program into two "long" runs per week - a 10 miler and the long run as scheduled. The goal is to focus on long runs that are challenging physically without overwhelming you.
I am a big fan of doing long runs at race pace off the bike... The challenge is making sure we can fit that in by modifying the Sunday ride in by adjusting Monday accordingly to allow for rest.
Here is a link to watch that screen cast: https://goo.gl/wRc2mC
My Follow Up Notes from our Call
Swim - Maintain 10k through race week. This will help you stay swim fit and really reduce the mental cost of the swim...keep it up!
Bike - Want to make sure you are comfortable with Race Target Watts, but ok with riding 10% to 20% harder up hills...then returning right to race effort. Speed at IMLOU is all in the last 32 miles...so we want you fast but still strong enough to keep up the effort on those longer rollers. Don't forget doing some "lower cadence" work in the aerobats btw 80 and 85 RPM...say 6 repeats of 10' on, 10' normal cadence as part of your longer rides. Real confidence building stuff.
Run - No additional intensity, and even cutting down to 4 runs is okay:
Race Rehearsal - do the 215 NP and get really comfortable in that zone. Let me know what that gets you for speed! As for the second ride, only worry about hitting 56 miles. Quality here, not just indiscriminate volume!
In terms of 70.3® Worlds... I think a target of 250 (after you settle in a bit) is good for 70.3® worlds….push the hill to Lookout up to 290 watts as needed (Lookout Mountain) and then keep the effort up for the rest of the ride as best you can at 250. You are going to FLY!
- Swim time was 37 minutes or so, slower than expected but I've got 5 weeks to keep improving
- Bike power plan seemed to be appropriate: I managed 234 AP and 248 NP for the 56 miles
- Run was slow at the start but I somehow found another gear at mile 6 and finished strong
- Nutrition was great -- everything I did worked well
- Transitions were good -- I was much faster than normal
Bike power and heart rate were steady throughout. Laps 2, 3, and 4 were above average but those were the hills. Lap 5 had the screaming downhill so that likely spiked the overall VI. Laps 10 and 11 were strong with no loss of power and no significant spike in HR. From the TP analysis:Manage My Account
Let me know when you are ready!!
~ Coach P
July 29 is my renewal date so I'll activate it Sunday morning. I'll also add Final Surge so you can load the proper Kona plan. I created an account with Final Surge today ... it's under my e-mail pcurtin@woh.rr.com
@Coach Patrick here's the link to slides for today's discussion
need. Keep those workouts rolling in!!!
Did the AG Nationals race on Saturday. If I had to write a one-word race report, it would be "meh". I'm over it already, and now on to Kona prep. There are seven (7) weeks that matter before the taper starts
This week (Aug 13-19) is another low volume week with business travel and then a NY trip for my sister's wedding
We're scheduled to talk on Tuesday, August 21. I'd like to discuss the final six weeks of Kona build
@Coach Patrick -- here's the deck for today's discussion. The agenda is pretty straightforward: figure out how to best structure these last six weeks
- No need to overdo the swim; Pink Mist instead of Red Mist is okay
- Keep midweek bike quality workouts in place; don't go into "Inside/Out" mode on weekend rides
- No urgent need to get to 5-hour rides; it's still August
- Okay to ramp run miles to 35
- <edited to add> Work on run form; include hill work
Paul-Hello @Coach Patrick -- key takeaways from last week:
-- Logged 33 run miles; spend a TON of time working on form (pose, fall, lift ... with forward lean)
-- Dropped the Sunday ABP ride in favor of another run and another 3K swim
-- Went for bike fit adjustment; thigh was hitting ribcage; I can get lower in the bars now; ordered 165mm cranks (currently have 170)
-- Cut back on social media: took all Stava WKOs private; give up on the EN GroupMe banter
-- Current week plan is loaded into TP
@Coach Patrick -- Kona Week 14 was another good week:
I need help for this week; not sure I'm going to get in the Race Rehearsal. I have to travel to Buffalo to explore different nursing facilities for my mom. Should be back Thursday night but won't have the oomph to ride long Friday
Should I postpone the entire RR set one weekend? Or maybe do Friday's workout on Saturday, drop Saturday's WKO, and run long as planned on Sunday?
Hello @Coach Patrick -- for our Wednesday call I need help to get back on track after an injury last week. I fell while running on trails and landed very hard on hip and shoulder. Haven't been able to swim or run, only biking for 1-2 hour sessions. I saw doctor on Friday and have another appointment today to try and get into PT
At this writing I feel much better after lots of rest. So assuming I can resume training today I need your input on how to plan out the remaining three weeks of the Kona build
ERG. OK, we can do this. I’m sending a speedy recovery vibes. Sorry I missed your message earlier if I don’t answer in due time, you should just text me. These final weeks to come in or are super overload time.
i’ll be on the lookout for anything else you sent over before the call.
@Paul Curtin - edits made to TP.com. I say we drop the ABP ride this Sunday (See my warm up ride this sunday) and I dialed back next sunday and gave you the following monday OFF to recover.
At this point we are usually sharpening but you and I need to balance that with you being healthy as well!!
Please keep me posted!
~ Coach Po