Mark Edwards' 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 Notes
Lavaman Oly
- 2016 3:15ish (coming off pneumonia)
- 2014 2:45ish (finally able to train somewhat regulrly)
- 2013 3:00ish
- 2012 3:15ish
- 2011, 2010 (don't remember, but probably 3:15-3:30)
Lake Stevens 70.3
- 2010 6:15ish
- 2009, 2008 swim leg, :31ish each time
Grand Columbian Oly
- Can't remember, one of the first, as a Clyde
- Grand Columbian half aquabike
Your Races
• 03/25/2018 Lavaman Olympic
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 09/20/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 9/18/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 10/15/2017
- On 10/16/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/12/2017
- On 10/30/2017 Load the Beginner OutSeason Plan, 14wks to end on 2/4/2018
- On 2/5/2018 Load the Beginner Short Course Plan to end on 3/25/2018
- On 3/26/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 4/8/2018
Coach Notes
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
Executed the run test, or it executed me is more accurate. Ended up not being able to run for 5 days due to knee/hip issues. I know better
So, back at it, plodding along...(having trouble inserting the audio for Happy Trails, hopefully that worked!)
100% agreed on the test. You have to do 30 more runs before you can run that fast. At five runs the week, I will see you mid January!
The good news first: I might be able to start running again my mid-January. This will be a good opportunity to get my bike squared away, and maybe the swim too!!
The bad news: The pain in the left hip is likely a strained, maybe even torn, hip flexor. That will teach me to run!
Thoughts on how much bike & swim volume to add? My thoughts: I'm going to schedule 6 rides a week, hoping to get to 10-12 hours of quality work, and 4 swims to reduce the pinniped look, hoping to get 12k-15k yds
I am 100 percent OK with you going nuts on the bike, obviously Zwift is a great platform for that. Can you let me know if you’re able to handle any intensity? It’s always nice to have some variety in the training but even those miles are helpful at this time of year.
I don’t most prefer a couple weeks like that before you started building up the two longer swims/study or swims towards the 3K range. How do you feel about that?
Swimming...Been doing most of my swims on Vasa as I'm too lazy to go to the pool for anything shorter than 2500, too much overhead in travel, suit up suit down, etc., vs. time in water. Swimming comes back pretty quick for me most days.
Biking...Been working on upping the power via Zwift, seems to be working. I got 1w just by doing a race (256w->257w)
Forget about the swim, the Vasa time is far more important. Let me know how you’re breaking the difference from his up or if you’re just modify something into your plan.
I am most pleased with what you’re doing on the bike. I don’t know with how your bike time now in Swift stacks of two prior years, but my guess is you’re doing some really good work. Don’t underestimate the value of the studies the time as well. One session a week where you get in 2 1/2 to 3 hours on a flat course around 2.5 will be great for you. Team ODZ does a few of these types of rides that you might want to check on.
I’m not saying to do them for eternity, but 3 to 4 weeks of adding that and then checking back on your bike Fitness might be interesting.
Thanks!
lemmeno...
What I am doing now. Trying to get 30-60 minutes a day, M-F, of one sport, just to keep loose. S-S seem to be "just wing it" days, which really messes up my ability to get into a comfortable rut
Ok, I think your baseline goals are good, and it's nice you have a historical reference point for where you want to get back to.
Phase One (includes rest as you start waking up early.)
Sat - Bike 2 hours + 30' Run; Optional OWS if nice (you can drop run).
Phase Two
I still love the Time OFF time (it's good for you) and a rest day. Check those out and let me know what you think!!
~ Coach P