Andrew Lustigman 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
I am running my first Olympic on Sunday 9/24. I have completed three smaller races - NJ State Sprint, Wildwood "Olympic" and a lake club race. I have been training 10-12 hrs week (training time). I run about a 10 min mile, a 17 or so bike, and about 2:15/ yrd swim.
Your Races
- 07/01/18 Olympic NYC
- 7/15/2018 70.3 Mussleman
- 09/23/18 - AC 70.3
- Fall Marathon TBD
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
- Use the results from your Olympic to save your Bike and Run Zones to the My Zones Page.
- On 9/25/2017 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/8/2017
- On 10/9/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/5/2017
- On 11/6/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/3/2017
- On 12/4/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 12/31/2017
- On 1/8/2018 Load the Beginner OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the Beginner Swim Camp to end on 04/29/2018
- On 4/30/2018 Load the Beginner Short Course to end on 6/3/2018
- On 6/4/2018 Load the Beginner EN*Half to end on 7/15/2018
- >> Take a Break <<
- On 7/16/2018 Load the Beginner EN*Half to end on 9/23/2018
- On 9/24/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/7/2018
- On 10/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/4/2018
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
This will be unlocked after your trial expires.
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
Thank you for the schedule. I am not sure on my first 70.3 race, I think it will likely be July 8 (either Muskoka or Williamsburg), and it likely will not be Maine. When do I need to alter the above plan?
2017 OutSeason / Run Durability Plan, Beginner, 14wks
please advise.
Looking at your Season Plan, Coach Patrick has suggested you spend the months of October, November, and December in the "Run Durability" Plans. That is different than the "OutSeason..." plan you note above. You'll find the Run Durability plans (Listed as "Run Durability 1 (9 months out) -- 4 week") by scrolling to the bottom of the training plans.
http://members.endurancenation.us/TrainingPlan.aspx
Each of those is 4 weeks long, so for the first one, you should select 11/5/17 as the Sunday it will end on, then load #2 for the next 4 weeks, etc thru all three. At the end of those three months, check with Coach P about which plan to load next. There are NEW OutSeason plans for 2018. Within the each day, there are beginner, intermediate and advanced options, listed as level 1, 2, or 3. There are two OS plans, one with a Run emphasis, and the other for bike emphasis. I suspect he will want you to load that 2018 Plan, labelled "2018 OutSeaon Run Focussed (All Levels) 14 wks
1. Race selection - I'm looking at my first 70.3. I'm not looking to podium, just prepare well and execute with dignity and not get hurt. Considering: Mussleman and AC.
2. From a completion standpoint running distance is probably my greatest challenge.
2. OS strength training protocol
3. Info on training camps
4. Training and travel, ski, etc.
5. Tri bike suggestions
Looking forward to our chat.
Sounds like there could be some piriformis issues perhaps some pressure on the sciatic nerve if it’s not matched with tightness down the leg. If you haven’t already, maybe try going to get some ART work done to see what the restrictions. I agree that you should dial back the wonder ability right now as it’s not worthwhile exacerbating the situation. We still on daily consistency, so I will be OK with a program that balanced biking and swimming, and you can still do some walking as well. We don’t want to be too tight.
ART: Active Release Techniques (ART) is an innovative treatment that is helping world-class athletes, active individuals, and people from all walks of life. It is a patented, state-of-the-art soft tissue system/movement-based massage technique that treats problems with muscles, tendons, ligaments and nerves. More Here
Core Work: I recommend the Maintenance Series that Leigh has created for us. It's fantastic and fairly simple, you can view it online here.
Time Off From Running in the Fall: We don't really have an I can't run in the Fall plan (we have those in season); so I suggest you set up your week as follows:
Right now your injury is your Coach. So it's stretching, mobility and maintenance. You are structurally limited, and once we get that sorted you'll be okay...please keep me posted and be sure to check in on the Injury Forum as well for support for perhaps finding tips from others.
Keep me posted!
~ Coach P
happy Holidays,
~ Coach P
I could use some guidance on planning my 2018 racing calendar. I think planning to get married was easier. As a reminder, I've completed 4 short distance tris in 2017. My goal is to complete my first 70.3, and hopefully complete at least 2 of them this season.
I pretty closely followed post season run durability and am in the midst of January 2018 OS which I'm keeping up with on a regular basis.
Here's what I have - looking for guidance on when I should try to plan other races (including distances), and how many, and etc.
5/3-6 BRC Camp
5/20 Am Zof
6/16 Local Sprint
6/21-24 LP camp
7/1 NYC Olympic
Potential 8/26 Maine 70.3 (family dependent - don't know dates for daughter college drop off)
9/23 AC 70.3 (but getting mixed reviews).
If it is easier for me to schedule a call, let me know.
Thanks!
"So you could potential he reset the end of July / early August as well if that opens up other races for you.
Mussleman (non IM), Ohio, Whistler, Calgary, Boulder (assume NG b/c of altitude), Steelhead. Which would you say is best suited for a first 70.3 (and easiest swim) and “experience”. Assuming I’m keeping up with Jan OS what’s the earliest 70.3 I could attempt.
Great to talk today...I appreciate how organized you are! Here are some of my thoughts from the call so we can keep rolling forward:
- Let's use Heart Rate from these long runs for your race performance / rehearsal planning. Since we know you don't "fit the mold" then we need to use your historical data to make sure that race day targets / limits are accurate using these sessions.
- Mondays Off Is Good, Permanently. Let's keep this flow for you; your body (and mind) will thank you tons come July / August / Sept.
- Half Marathon, Coming Up! There's some guidance on pacing 13.1 in the Run Wiki here.
Keep up the good work!~ Coach P