Jeff Lukich 2017 Coach Thread

Coach Patrick

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 Races

• Ironman® Santa Rosa 7/29/2017
  
• Ironman® Florida 11/4/2017
  

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 07/01/2017 
• ASAP load the Load the Intermediate 2017 EN*Full to end on 7/29/2017
• On 7/31 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/27/2017
• On 8/21 Load the Intermediate 2017 EN*Full, Minimalist, 12 Weeks to end on 11/5/2017
• On 11/6 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/3/2017
• On 12/4 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/31/2017
• Take a week off to get your head straight and connect with me about whether or not you want to do the January OutSeason®. 

 

Coach Notes

Great to have you back, although I am so sorry to hear about the circumstances...that's devastating. Please accept our condolences. 

As a veteran, you are kind of already know what you need to do between now and race day. Of course we always change her training plans, so it is worth your while to load up our plan to end the weekend of Santa Rosa. This will give you a chance to reconcile what you have planned with what we believe is best. You and I can talk about how we make that happen in our Week Two Call: https://calendly.com/pmccrann/weektwo

And of course we have our race execution guidance gathered for you here: Master Race Execution Page (Half & Full)

Beyond that race, I like to take a bit of a midseason break before returning to your second build.For the second time around I recommend you use the minimalist training plan for a bit of diversity, but again we can discuss. At the very least you want to research our IM Revenge Thread Here in the Wiki. 

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 Homework

Tell Us About Your Season Goals

• 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

Jeff Lukich

Patrick, thank you.  Glad to be back.  Though I had been a coached athlete for over 8 years (most recent coach had been coaching me for 5 years), I joined EN last year when I was training for IMTX.  So I took what my coach gave me, and weaved in some of the EN plan (mostly the bike portion/ plan).  Then after TX, I dropped out of EN as I trained for IMLOU.  I joined EN last year more our of curiosity of how the EN plan might work for me.  I have to admit I found it challenging, but I am not sure I gave it enough time to adapt well. I have a pretty demanding full time job, so time and flexibility is often an issue for me.  But given my recent circumstances, I want to give EN a full go for at least a season or two. 

I have loaded up the intermediate 2017 full plan to end on Sunday, 7/30.  I am pretty sure I can fit this in as I have been building my own schedule week to week since I lost my coach. 

I have scheduled a call with you for 7/18 so we can catch up.  I may have a few questions about IMSR, but mostly I would like to discuss the suggested minimalist plan mentioned above, and how much of a break I should take right after Santa Rosa.  I do not recall a "minimalist plan" last year, but I would be curious in the the differences between that plan and the regular plan.  If there is a link that explains it, please let me know.

Looking forward Patrick!
Jeff

Coach Patrick

@Jeff Lukich -  thanks for the background! You and I can talk a great deal in this forum thread about adjusting your week, especially if you get advance notice about how things are going to change. If you are a first responder in every day is different, that's another story. But if you have a travel schedule or plan ahead for meetings, then you and I can always make adjustments here.

 There is a webinar on Wednesday night at 8 PM EST for Santa Rosa, if you can't attend you can register and get a copy of the recording… The link will be on the dashboard page when you log into Endurance Nation. At the top.

The two big things you have left to do now before Santa Rosa on your final race rehearsal, and drafting your race plan. Both are pretty darn important to make sure that you not only already mentally physically, but that you have a great plan in place. You can see the race forum for some examples.

 Once you are through the race, you should load up the post Iron Man transition plan to and four weeks later, and then start following those initial workouts. The most important thing you can do is to kick off the recovery soon as possible. We can discuss more on the phone!

Yes, the minimalist plan is new. We are always creating new stuff here! You should be able to learn all about  it under training plan/training plan central.  There is a space on that page for every type of plan we have with a brief overview that should give you some information.

Let me know if you need help dialing in this week, I am standing by!

Jeff Lukich

Thanks Patrick.  Question, I don't see an overview for the Full Minimalist Plan on the Training Plan Central page.  I see an overview for every plan except that one.  Am I missing it? 

Thanks!

Coach Patrick

@jeff lukich - it's there in the sidebar, starts with the word minimalist! Here is the direct link:

http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#minfull

Jeff Lukich

Yes, I saw that.  But when you click on the Minimalist Full link, it doesn't take you anywhere. 

Coach Patrick

@jeff Lukich - it absolutely does take you somewhere. Here is what is at the bottom of the page… Sounds like maybe you don't have the right access? Is there anything else on the page that you can't see?

Jeff Lukich

That's very strange.  I have tried to access the Minimalist Full Plan Overview in Safari, Firefox, and just tried it on my phone.  I've also scrolled down the page and there appears to be two overviews that aren't visible to me - the Minimalist Full Plan, and the last plan on the the left - The Summer Speed Plan. 

No worries Patrick.  Sorry to trouble you. 

Coach Patrick

@jeff lukich - very interesting. I will check into it later today. In the meantime, I just wanted to let you know that I wasn't making things up! Stay tuned…

Coach Patrick

@jeff lukich - you won't believe this, but no one on the Team had access to that module; I had it set to STAFF only. UGH. You are all set....Full Minimalist yourself away!!

Also, I wanted to follow up on our conversation the other day with my notes. I hope the long ride went well!

1. I want your TP.com username and login; please email them to my attention here: ppisaj2s@incoming.intercom-mail.com
2. When we dial in your training week, there are a lot of variables. Your best possible scenario is building something sustainable, but overachieving on the weekends. I say sustainable in both the short-term sense as well as your long term well being. I do recommend Monday is a day off or swim/pull buoy only day to keep you on track. 
3. I'd really like to hear your lessons learned from IMFL. What did you do wrong there? The ability to iterated and get better over time is a key Endurance Nation trait...and we want to make sure you get it all right!

Looking forward to your info!

~ Coach P

Jeff Lukich

Patrick, thank for the quick phone call a few weeks ago.  I am now at the end of week 2 post Ironman Santa Rosa, and feeling pretty good.   And thank for figuring out to the Minimalist Full overview. 

1. As for sharing my TPs user name and password.  I am also a coach, so my TPs  account is a coach's account.  I can't really share my account information as it will give you access to my athletes.  I do not have a separate account as I had TPs staff add me to my own list as an athlete.  If you still would like to take a look at my training history and give me some feedback on how I have prepared for races in the past, I suppose I could add you as my individual coach, and then detach us as coach-athlete when you are finished. 

2. Roger that.  Given my work schedule, I will likely have to hack the Full Plan anyway.  I will just do the best I can using your prioritization of Low, Moderate, and Important workouts.  But my plan is to follow is as closely as the reality of my work-life allows.

3. Lessons from Ironman Santa Rosa?  Not sure.  Swim and rike when well, but I absolutely fell apart on the run.  Worst Ironman marathon I have ever had (in terms of time).  On pace until about 11-12, then pace dropped to a walk/ run scenario after 14-15 miles or so.  The problem didn't "feel" nutritional.  It felt like a lack of fitness to me - legs hurt, etc. 

Question about how I will drop the Minimalist Full Intermediate Plan -  Above you say to drop the Min Full Intermediate Plan on Monday, August 21st to end on November 5th.  Just so I make sure I am understanding this correctly, that will mean I will work 11 weeks of that 12 week plan, correct?  So my first week will begin week after next, the week of August 21st beginning on week 2 of the plan, right?  Hope my question makes sense.


Thanks Patrick,
Jeff

Coach Patrick

@jeff lukich -  Roger that. What I was going to do was drive into your PNC and compare it to years past to see what, if anything, showed up is different. I would also look at your run frequency over the last eight weeks as well as average weekly run volume. Then I would want to dive into your specific race files for the swim bike and run to see where your heart rate was at… and I would compare those heart rates to your longest swims bikes and runs during your training cycle. I can do the second half of that stuff on Strava, but not the season stuff. Let me know what you're thinking.

Given that Ironman itself is not that "hard," 90% of the time a failure on the run is not a function of a lack of mileage (We have plenty of athletes who don't run more than 20 miles a week and Are still successful at running the entire marathon) but rather an issue with pacing on the bike or the early part of the run or something nutritional.

finally, yes I want you to do the last 11 weeks of the plan. Usually the first week of testing which I am assuming you do not need. Onwards!

Jeff Lukich

Hi Patrick.  I appreciate the feedback above. 

I have a question about a workout.  I am in week 2 of the 12 week intermediate minimalist full plan.  The bike workout I did today.  It called for about an hour at 110-120% of FTP at the end of a 3+ hour ride.  Says zone 5.  Am I reading that right?  Asking because next Saturday's ride is similar. 

Thanks!
Jeff

Coach Patrick

Jeff - that is most certainly not correct. I do want you to be able to build your effort especially in the last hour, but no way you could possibly go that hard. I will check it out and get back to you, but assume that it should be more of building into zone three.

Jeff Lukich

Oh, thank goodness!  Please do check on that as the full minimalist plan calls for that on several Saturday rides.  I am surprised no one has asked about that.  I am assuming that the end of these rides should be 65-70% of FTP at the most... 

Coach Patrick

Yeah....that's crazy. I hit that stuff in Thursday so stay tuned!!

Jeff Lukich

Hi Patrick.  Question about my schedule coming up in a few weeks.  I am doing the minimalist intermediate full plan.

Week 7 (I think) is camp week.  Calls for a big day on Friday, longish bike and run on Saturday, and a 2 hour long run on Sunday.  I will not be able to take Friday off from work.  So, somethings got to go.  I think the best I can do is the long swim on Friday, 112 ride w/ the 60 min brick run on Saturday, and 2 hour run on Sunday. 

Does this sound like the next best reasonable plan B?

Thanks,
Jeff

Coach Patrick

 Yes your proposed action is certainly enough. Remember, there's my plan for what you should do and then there's reality. If reality means we are jeopardizing something else, it's simply not worth it. Believe me, you will be tired enough by the time you hit that long run!