Jojo Thirasilpa 2017 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 Season Update
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 06/26/2017
- On 6/26 Load the Intermediate Get Faster Training Plan, 10wks to end on 9/3/2017
- On 9/4 Load the Intermediate 2017 EN*Half to end on 11/26/2017
- On 11/27 Load the Intermediate Post HalfIron Transition Plan, All Levels (2wks) to end on 12/10/2017
- On 12/11 Load the Beginner Run Durability 1 (9 months out) -- 4 weeks to end on 1/7/2018
- On 1/8 Load the Intermediate 2017 OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
Coach Notes
So, the goal here is to give you a break after your first 70.3® of the season with some different training -- our GetFaster plan is perfect (learn more here). You'll end with a test week, then transition into your EN*Half plan for Phuket. You get the full 12 weeks there, before recovering and refocusing for next season.
Let me know what questions you have, otherwise let's get to work!
~ Coach P
Comments
A couple of questions - I just arrived in Nice for a family holiday for a couple of weeks - I have my bike with me and was planning to focus on riding for the next couple of weeks (I recently listened to your one of your podcasts about big bike volume over a weekend and was planning to put together a few days of medium - short - long distance / intensity days with a rest day; repeat throughout until I get back home - there are some pretty amazing climbs around here - the Tour de France passes through here most years. So would you recommend that I just move the start date of the Get Faster plan back until I get back home (and truncate accordingly at the end) or just start on week 3 when I get back?
Also, I am an atrocious swimmer - (53 minutes in the IM 70.3 Switzerland) - not that I am fast in any discipline. I recently invested in a Vasa Swim Erg (partially after listening to your podcast!) Are there any resources that you can recommend to help me get the most out of the machine? There are some introductory workouts that are provided with machine that I thought I would use as a starting point when I get back home, but if there is anything else you would recommend, I am all ears!
I first joined EN 4 - 5 years ago, but was sidelined due to a back problem; am super psyched to be "back in the game" and looking forward to the coming years.
JoJo
* ride 3 1/2 to 4 hours, No Run!
I am super excited to hear about your versa purchase! It is an incredible tool but it can be intimidating. First step is just getting used to using it as a Technique is a little different. Our use it as a frequency tool – getting in a mile as many mornings as I can before my "Real" workouts. While you are away, give me some time to figure out what a introductory set of workout to look like and I will try to get those posted for the team to see you!
Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. 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 Notes
Completed the HIM intermediate training plan in the lead up to 70.3 Phuket on 26 November.
Last FTP 164, Last TP 8:44
Since then, I have been fairly inactive. Next week I will start Run Durability to get things going again with a view to joining the January Outseason. Even though I am deep in the back of the pack, I have registered for my first IM distance event in July. I have realistic goals for this debut effort, and am looking forward to getting back into the training. Also, I have scheduled a video analysis session with a swim coach in mid January to start making some progress against the high swim time.
Your Races
Season Update
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.
Coach Notes
Let's get to work!
~ Coach P
JoJo
Part One - Recover and Frequency
You are in the recovery plan, which is S/B/R. I would suggest you "hack" That plan to emphasize the bike...so three bikes a week...even short and easy...they will help. Ideally by the 30th, you can put in one good week of frequent biking to "start" adaptation before vacation. A big week would be 200 to 250 miles across the week. No single ride longer than 4 hours, please. Frequency matters here.
Part Two - Vacation, stay active
Enjoy a break from the bike during this break. We want you to ride every 3rd day as a minimum. Otherwise you can do short runs of 30 to 40 minutes to keep your metabolism working.
Part Three - Final Build
When you return, you can activate the Final Surge integration (info here) so that we can load one of the new century plans to get you through the ride. Let me know when that's done so I can get you set up.
In terms of managing the ride itself, here are some thoughts for you:
- Confirm your bike has friendly ride gears...you don't want to get to Day Five and find you can't turn the cranks because your cassette is a 12/23 or something (you'll want up to a 28 in the back if possible).
- You'll want new shorts or at least multiple pairs of shorts for variety.
- Chamois cream is mission critical.
- Daily post ride recovery is required. Chocolate milk is the easiest, but anything that gets you some good protein within an hour of your ride will matter. Even protein powered in cold water will do the trick.
- Eat often and early as the days add up. You'll have less and less glycogen and ignoring the need to eat early on Day Three or Four could really mess things up.
Let me know about Final Surge and if we don't talk beforehand, have a great trip!http://log.finalsurge.com/EnduranceNationPickup
Code: YMWT2QE68B
Once you are late, you will see all of the Endurance Nation training plans and can pick your plan from there. Let me know if you have any issues!