Ken Smith 2017 Official 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.
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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
- Immediately upload EN*Full Beginner level to end on 9/24/2017
Coach Notes
Since we need to protect your run, I recommend you do the following:
- Now Thru 70.3® Ohio, you don't run longer than 45 minutes.
- You can run every other day, but you can't run back to back days.
- So one week has 4 runs, the next has 3, then 4 then 3.
- Mon - OFF
- Tue - AM Bike, PM Run
- Wed - Swim
- Thu - AM Bike, PM Run
- Fri - Swim Only
- Sat - Bike / Run as planned
- Sun - Bike only.
- Mon - Run
- Tue - Bike
- Wed - Run + Short Swim
- Thu - Bike
- Fri - Run
- Sat - Bike Long
- Sun - Bike ABP for 60', then run 45' right after.
Let's get to work!
~ Coach P
Comments
Ken
* set of the damper door to be two. Warm up with 100 m of two arm pulling, similar to breaststroke. Then swim 100 easy focusing on keeping your elbow high. When do the 50 left arm only, 50 right arm only, and you are ready to swim.
* weeks one and two you should aim for 15 minutes of total some time on the clock. Week three you should be able to get 20 minutes in each session.
* by week four, you should be ready to replace one or two of your swims of the Vasa, following the same mission of work/rest as outlined in your swim workout. Some recommend that you keep one swim session in the pool or open water so your choice of which one You want to do. Note that your 100 m times on the bus it will not match the pool, your job is to focus on keeping your still count up and seeing if you can improve from session to session by being able to push a higher number of watts or sustain a higher cadence over time.
* @Ian Kurth and others have a swim benchmarking test are used to track an approved awards. Personally with less than six weeks to go to your Race I think you're better off focusing on this swim time and Technique then trying to increase watts.
As for the run, what does your weekly volume look like? I am more concerned about that than any individual run session.
If you aren't already, put ice packs on both knees as soon as you get out of the shower for 30 minutes. I would also investigate how you can improve your ankle mobility as that can alleviate some of the stress.
https://endurancenation.vanillacommunities.com/discussion/22313/vasa-erg-as-a-swim-supplement-calling-all-users/p1
I have IM OHIO this weekend. Feeling stronger with bike rides of 60,80,80 on Sundays with bike rides during the week as scheduled. Any last minute advice?
super impressed. What incredible progress. Now...let's continue to be smart about it.
~ Coach P