Jessie Bouchot Year One Coach Thread
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 WHY and Goals
Coming soon...see homework below!
Your 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 06/13/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 6/19 Load the Beginner 2017 EN*Half to end on 9/10/2017
- On 9/11 Load the Beginner Post HalfIron Transition Plan, All Levels (2wks) to end on 9/25/2017
- On 9/18 Load the Beginner Marathon [Balanced], 24 Weeks to end on 11/5/2017
Coach Notes
Thanks for the information on your season. With 12 weeks to go to Placid 70.3®, you are in a great place to pick up our Race Preparation training plan...we just want your zones locked in first so the workouts make sense. Once you are done with the testing, you can get back to the EN*Half plan!
Our top goals will be to build your endurance (early) and then help you get race ready with some specifics to the Placid course and the Half Distance.
The only modification (which we can discuss in your Week Two call) is adjusting the runs for your NYC build up...this way you'll be prepared for the final push to the marathon.
Coach Contact Points
These are all the key points in your first year where we must talk. You can schedule all calls with me for these times online here. 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 (to be announced)
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 / 0-- First 30 Days on EN. If you have any trouble, don’t hesitate to reach out via the chat icon on the main Members website here.
Your First Year Inside Endurance Nation
The focus of this week is RACE EXECUTION and how we can help you get faster by being smarter on race day. There are no medals for great swims or getting to the top of a hill first — on race day only your finish time counts. There are many ways of being faster, and here are some of the resources we have to help you out.
- The Four Keys of Race Execution Video: The Coaches walk you through the macro level elements of a successful race.
- Distance Specific Guidance: Learn the fundamentals of racing Short Course and Long Course events, from each discipline to pacing zones, etc.
- Race Specific Pages: We have aggregated information on specific races from the internet, race reports and even our own coaching resources. You can find your race Master Racing Page section.
- The Race Forums: You can search for race reports or connect with your teammates. There are sections for 70.3, 140.6, and Marathons.
Your Homework
Tell Us Why You Choose EN & Your Season Goals
- Please reply below with WHY you chose Endurance Nation and WHY you train/compete.
- Whenever possible, please identify your goals -- time, body composition, completion...the sooner you put them down the sooner we can get towards achieving them.
Looking forward to working with you this year,
~ Coach P
Comments
Hi Patrick, so I was up @Lake Placid over the weekend with Jen Mason and attempted to do the full bike course as my training ride. I got as far as Upper Jay around mile 38, stop to catch my breath after the hill and ended up puking twice. Finished the last 2 miles to Wilmington to meet up with the rest and ended up puking again when I stopped there at around mile 41. What did I do wrong? Here's my garmin connect data - https://connect.garmin.com/modern/activity/1856360687
That's super bad!!! I am stalking you on Strava and found this here.
The red line in the chart is your heart rate. I can't compared to your other rights because you were not wearing a reminder at that time. However he's done what I see, it looks like you are basically doing sprint intervals during your ride. You may have a naturally high heart rate, but generally speaking riding a bike at 160 bpm is very challenging.
Can you give me any more insight as to what you ate before the ride and during the ride?
Just as contrast, here is the type of ride we would want to see from a heart rate perspective:
We don't want you to have your heart rate different the second half what you see year, but we definitely don't want that Real up-and-down variability. As you can see in this last image, our athlete really started to struggle around the six hour mark with the ups and downs.
Breakfast - Greek yogurt with granola and blackberries, Starbucks Medium Latte
On ride - Skratch 24oz sipping every 20 - 30mins, water - 24oz when Skratch was finished. I was on the water around the 30mile mark and feeling great coming off the flat stretch at Au Sable turnaround until I got to the hill on Route 86 at Jay. I had Clift Shot Blok Chews (1 tube) around 1 hr into the ride and 1 Gu gel at the Au Sable turnaround at mile 30 and also 2 licks of Base salt every 20 - 30 mins.
Third, we don't recommend drinking just water during exercise. I suggest you use Gatorade endurance which will be on the course unless you cannot digest it for some reason. You can put two bottles on your bike and I Deleigh two more bottles maybe in your jersey so you have everything you need. You could also pack some powder in a Ziploc bag if you need to mix it with more water later because you can only hold two bottles.
if you have it, I'd love a link to your race report so I can read that before we talk!
Overall, my time ended up being 7:40:50 - though it really should have been a DNF
I'm planning to do LP 70.3 again next year as my revenge race with more training and actually finishing every leg. But now, on to NYC Marathon training. I have a few questions for today:
1. How should I be fueling before and during the run?
2. I'm starting to develop some kind of a pain in my left heel just below the ankle but not at the bottom of the heel? Not sure if it's plantar fascilitis or archilles? What should I do with 5 weeks left to go
3. Race strategy? I like to aim for a 4:30 finish. My fastest half marathon was 2:03 in Oct last year with terrible conditions - wind, rain, hills. Praying for a good day for NYC marathon.
Talk to you soon!
I think we covered all of your questions re the fueling...be sure to practice the "gel 15' before, gel @ 45, gel at 90, clif bloks every two miles starting at hour two" strategy.
You'll also want to practice the breakfast, esp with the whey protein, but you don't have to do 3 hours before (that's for race day), for a training weekend call it 90' before, no need for a pre-run gel that day!
Per the heel, let's try the new shoes and the foam rolling; keep me posted on this!
Finally for race execution, here is our resources for your: Resources / Wiki / Running / 26.2 and Beyond. Please read that section and be sure to wear your HRM and track all your data on your remaining long runs!!!
Let me know if you have any questions!
~ Coach P
Ps here's what I mean about "upping your hours"....even a small change in your "off season" will make a big difference!!!