Reuben Ingber Official 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 Notes

I've just completed my first season as triathlete, after being a road runner for a few years. 

In 2014 I completed the NYC marathon in 5:15:57, my half marathon PR from this year is 2:06:27. 

This year I complete 1 sprint (TriOneOn Triathlon) and 2 Olympic (NYC Triathlon and Hampton Triathlon) distance triathlons as well as 4 half marathons and several shorter distance running road races. 

Your Races

• 3/18 - NYC Half Marathon (A)
  5/19 - Harryman Olympic Triathlon (B/C Race to get some practice in the open water and with transition before the big show) 
  6/17 - Ironman 70.3 Syracuse (A) 
  7/1 - NYC Triathlon [Olympic] (B) 
  10/7 - Chicago Marathon (A) 
  

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 10/9/2017 Load the -- Run Durability Plan  1 (9 months out) -- 4 weeks to end on 11/5/2017
• On 10/30/2017 Load the Beginner OutSeason Plan, 14wks to end on 2/4/2018
• On 2/5/2018 Load the Intermediate Half Marathon (Balanced) 12 weeks to end on 3/18/2018
• On 3/19/2018 Load the -- Swim Camp to end on 4/1/2018
• On 4/2/2018 Load the Beginner Short Course, 20wks to end on 7/1/2018
• On 7/2/2018 Load the Beginner Marathon [Balanced], 24 Weeks to end on 10/07/2018
• On 10/8/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/21/2018

 

Coach Notes

https://endurancenation.wistia.com/medias/jxk7oiv1r3

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

Reuben Ingber

I am assuming that I filled out the initial form wrong so here is my a more complete look at my race schedule for 2018. 

3/18 - NYC Half Marathon (A)
5/19 - Harryman Olympic Triathlon (B/C Race to get some practice in the open water and with transition before the big show) 
6/17 - Ironman 70.3 Syracuse (A) 
7/1 - NYC Triathlon [Olympic] (B) 
10/7 - Chicago Marathon (A) 

Thanks, 

Reuben

Paul Hough

Hi Reuben - Coach P is at Kona this week so I'm dropping in today to give you an interim response.  The schedule Coach P gave you through your first A race is still fine along with the two week swim camp transition after your 1/2 Marathon.  The key change I see that you will need to make due to your updated schedule is to replace the Beginner Short Course program with the Beginner Half Ironman program and set it to end on 6/17.  With the NYC Triathlon just 2 weeks later, you are going to race that off your Syracuse fitness.  You'll need to make sure you are well recovered from Syracuse, then basically train at a maintenance mode with lower volume but maintaining intensity, then a few days easy before 1 July.  Then you'll pick up the beginner marathon training plan per Coach's schedule.   I can see you are still a running-dominant athlete but stepping up your triathlon game with the 70.3 -- very exciting!! 

Reuben Ingber

@Paul Hough  Thanks for the feedback. Going to start looking through the training plans to better understand what I should be doing. Looking forward to more feedback from Coach P soon. 

-Reuben

Reuben Ingber

In preparation for our call later this week, I wanted to send a few questions in advance. So we can have the most productive phone call.

• I've had my road bike for over a year, and when I bought it I got a mediocre bike fit, they measured me by hand for seat height and a few other measurements. I am planning to add clip on aerobars, when should I get a new bike fit? I am hoping to only have to get one fit as they are pretty expensive.

• The weekend of May 19-20, 4-weeks before Ironman 70.3 Syracuse. I have the option of doing an olympic triathlon on Saturday and an organized 50-mile bike ride on Sunday. Am I crazy to do both? The 50-miler goes up Bear Mountain here in NY and I think the hilly ride could be great preparation for the hilly bike course in Syracuse.

• Would it be crazy to do another Olympic Tri on August 11th, with the Chicago Marathon on October 7th?

• Where does strength training fit in to the training plans?

Coach Patrick

Got it!!!

Reuben Ingber

Thanks for the great call today, really appreciate all the guidance. 

Here is a link to my Strava - https://www.strava.com/athletes/3224728 

I believe this is bike gearing set up - Cranks Shimano Tiagra, 50/34 // Cassette Shimano Tiagra, 10-speed, 12-28

Coach Patrick

@Reuben Ingber - I have followed you on Strava...thanks!!  You are in a good place, remember that consistency is the key here. So all decisions are made with regards to staying healthy and doing the next session -- no single session is more important than any others!

What did your nutritionist say about the weights?

~ Coach P