Vicki McKinnon 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.
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
- 08/27/2017 - Age Group Nationals
- 10/07/2017 - Ironman Maryland
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 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 07/26/2017
- On 7/24 Load the Intermediate 2017 Short Course, 20wks to end on 8/13/2017
- On 8/14 Load the Beginner 2017 EN*Full to end on 10/8/2017
- On 10/9 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/5/2017
- On 11/6 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/3/2017
- On 12/4 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/31/2017
- On 1/8 Load the Beginner 2017 OutSeason / Run Durability Plan, 14wks to end on 4/15/2017
Coach Notes
Note, When you can, save your Bike and Run Zones to the My Zones Page. Since you have had a good build up and some experience with IM and regular training, I am confident we an help you get back on track. Step one is to make sure you are ready for Nationals...I suggest that you go to our Race Execution Page for Short Course to make sure your race plan is top notch!
Beyond that we'll need to get you set up for IMMD. The race is close enough that we'll need to ramp up the bike and run volume pretty quickly post nationals...but we can talk about that on the phone during our Coach Call.
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
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
I train/compete because it feels good to get out, it's rewarding for the work I put in and I love the people.
My my current goal has been met. I wanted to weigh 136-7 for National's and I got there two weeks from race day (August 12th). I'm 5'7" and don't go over 145lbs. My next goal after National's is IMMD.
Ive enjoyed week one so far but next weekend is National's and I will be stuck in a car all day Wednesday arriving Thursday evening. I'm traveling 2,000 miles for this.
Looking forward to hearing back from you.
Vic McKinnon
Ideally you and I are able to talk after a short course and when you start the long course plan… This will help me accelerate the process of mapping out a good week for you to do.
plse keep us posted on your trip using the main Dashboard page!!!!
Big Picture - Let's have you update your plan to be the Beginner EN*Full Minimalist plan...this gets you that "one" session a day style of training...and you can drop the monday.
Here is how I am thinking you can adjust the training week to fit your current plan:
This will help you continue to make every minute count.
Also, let's continue the learning: Master Race Execution Page (Half & Full) you should check out that page just to see where there's room for you to improve on how you ride/run, especially with your new Heart Rate data. Speaking of which, I recommend you set up an account on Strava so you can upload data there (should be automatic from Garmin) and I'll be able to see it.
Now the weekend of the 15th is your big day...pumped for you! So that works out pretty well...you have a race rehearsal BEFORE and one AFTER that weekend...so this weekend is a bit of a lull (in my world, plan might say differently). Since you'll be on your feet all weekend, you'll be exhausted...I believe the only key session this week is you biggest long run, which you can do on Thursday...or split Wed Night / Thursday AM....check it out and let me know!
~ Coach P
Coach P,
Another website you can see my last 36 races is on Athlinks.com. I looked at the beginners plan and what you wrote above. Please let me know if this is correct or if I need to modify, just want to make sure we are on the same page.
Thank you for the info. I actually do have a Strava account. I'm actually following you along with 500+ Others.
Mon - Run/Swim
Tues - Off (I changed to Tuesday because I teach yoga at my in home studio and figured this would be a better day)
Wed - Swim
Thurs - Run/Run
Fri - Swim/Weights
Sat - Bike/Run
Sun - Bike is on the schedule but you wrote above Run as planned (I was a little confused and that would put me biking only on Saturday?)
I will for sure check out the Master Race Execution Page, thank you for that info. The weekend of September 16/17 I can get a long run in. We have hired an event production team and a lot of work is off our shoulders but will still be long days starting really early. I will see how I feel closer to our event.
This week I should be on week 5 correct? I'm getting the hang of this, I hope.
Thanks again for the call and look forward to the training up to IM weekend.
Vic
If you look at the schedule he originally suggested, it looks like you added a swim and removed a bike in your revision above. No problem changing Tuesday to your day off. Essentially what this plan is doing is replacing the standalone threshold run with more frequency via brick sessions to accommodate the day off.
You have 6 days of WKOs if you have one off day a week. In those six days you should have 2 swim sessions, 2 Brick sessions, 1 long ride and brick, and a long run (with the latter two typically done on the weekend)
I'd suggest the following based upon your desired Tuesday off.
Mon - Swim (plus optional weights or run)
Tues - Off
Wed - Bike/Run
Thurs - Bike/Run
Fri - Swim
Sat - Long Bike/Run
Sun - Long Run
Trial membership over and I have become a member. I have enjoyed the first two weeks of the training. A few questions have come up.
1. Just out of curiosity why was the beginner EN minimalist plan chosen?
2. I've enjoyed the heart rate training although on Saturday's when I do my long ride it's hard to hit those zones due to several factors: riding with my husband, environment, elevation etc. Is it more important to target the HR or saddle time. (due to getting miles in I'm not hitting it hard on Saturday's)
3. Swim workout: for example this week I have a swim 4400, why swim over 2.4 miles? This is I'm a curious question.
4. Run and Bike are in min, should I be looking for a certain number in milage as well? EX: swim gives me minutes and distance.
5. I noticed I have a race rehearsal on Friday. I will be camping in Shenandoah National Park this weekend. I'm working their Expo on Friday (promoting my race) then Saturday I was going to run the half and Sunday I was going to ride (lots of climbing) and run. I will return home on Monday but no pool (well small pool at the KOA) available Fri-Sun. Any suggestions?
Thank you for your time and support,
Vic
1. I chose the minimalist plan so you had the ability to fit it into your schedule. When we first talked it sounded like things were crazy busy and I wanted to give you a space for you could be successful versus fighting every day to get the extra work in.
2. Things are definitely different when you are writing longer, so I'd much rather you get the time and then worry about any specific zones. The only time that changes is when you're doing a race rehearsal and we want you to be focused on what you'll be doing on race day.
4. We generally refrain from putting distance into the run and bike workouts because of everyone's different ability levels. I am much more interested that you spent two hours in zone two for example, regardless of speed, than I am about you covering 40 miles. If I did it by distance, then I would have to have infinIT permutations of training plans to accommodate everyone! And that would be terrible.
5. Let's push the rehearsal to next week. I am OK with you doing the Saturday run and then riding as long as you can on Sunday to enjoy the new terrain. Make sure you pack enough bottles and Nutrition) so you can survive it!
Labor day weekend went well. Saturday was the Shenandoah Half and Sunday I rode 50 miles with 5,000 ft elevation gain then ran 6 miles (1hour). Monday I did another ride with some elevation and could feel it in the legs. The 7% grade climbs felt a lot steeper.
This week has focused on running which I have/am doing. My legs are still a bit heavy so focusing on time rather than HR (little low according to the plan). Working on it!
Here's my next two weeks delima: Saturday, Sept. 9th I have to work 9-3ish and Sunday 7-1ish Pre race packet stuffing and expo stuff (quick reminder: I'm putting on a half marathon Sept 17th in D.C. for 9,000 runners) I know you read and write lots of people.
My plan is to run long early Saturday morning and ride/run brick Sunday afternoon.
Sept. 16 working 7-12/1ish and then Sept. 17 race day so I will probably be out at the race by 2-3 a.m.
I will be able to get a good workout on Saturday 16th and some Sunday 17th.
I'm a little worried about race rehearsal. Would Sept 23rd be too late for race rehearsal? Do you mind helping me out for the next two weekends? Again, my "box" (4keys) is pretty small. I have a husband, work, eat, sleep and training so plan away!
I've been working on my swim (I'm a 2:00-2:15 100 yd swimmer
Thank you in advance for your input, coaching and support. I appreciate EN and all that you do.
Vic
- So, yes, 9/23 is okay for a RR...want you rested, but have a pace & nutrition plan ready to go.
- Do what you can this weekend re long run, etc
- Next weekend I'd like a long ride on Sat PM (4 hours might work if you have it all ready to go). Monday post race is OFF. Tuesday is an easy day...back at it on Wed. Long run Thursday, Long Swim Friday, RR on Saturday (bike and run only). Sunday is your back up day...otherwise it's off.
The run focus now should be twofold:Remember you run the first 6 miles at your Bike Average Heart Rate, then you can bring the HR up to what you normally run at. We do this so you can eat a lot in the first 6 miles (can't eat much else later) and we conserve critical energy for the second half of the run.
Let me know what you think!
~ Coach P