Matt Krusemark Official Coach Thread
Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. 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 a seasoned triathlete that is doing ironmans, but I seem to keep getting slower. I need direction on my training because what I am doing is not working. I am doing Ironman Arizona in a month. I have listened to some of your podcast and i have enjoyed them. Hope that answers your question.
Your Races
- Ironman Arizona 2017
Season Update
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 10/17/2017
- ASAP Load the Intermediate EN*Full plan to end on 11/19/2017
- On 11/20/2017 load the Post Ironman Transition Plan, All Levels (4wks) to end on 12/17/2017
- Enjoy down time OR participate in our Holiday Run Challenge (Xmas week)
- 1/8/2018 load the OutSeason Plan plan to end on 4/15/2018
- More is TBD!
Coach Notes
I suggest you check out the IM Arizona Resource Page we have online here.
There is also our IM Race Execution page, tons of detail, online here.
We need to get you synced up ASAP on your current training vs what we have outlined for you. I can help you do this, but we'll need to connect on where you are at in our Coach Call.
Let's get to work!
~ Coach P
Comments
- I need to get your Heat Rate Data to plan for the race...so let's get that HRM locked in so we are ready for race day. Having 185 as a power number is helpful, but I'd like that corresponding HR info...
- Please get me you TP.com login and password (using the chat icon where you've contacted us before).
Additional Info- Be sure to check out the IMAZ forum: Ironman Arizona
- Set up your Garmin 520 data screens (info here) where you have Watts 3-second Avg at top, then "Normalized Power - Lap" below it, then HR and whatever you want.
- Set it to Auto Lap every 5 miles, this will then "reset" your Normalized Power number every 5 miles keeping you honest.
- This is also on the Help Site here
Onwards!~ Coach P
@matt krusemark -
Great call last week! Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. 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
Your Races
Season Update
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.
Coach Notes
Okay, I really like where you are at right now....the key is keeping it going. While you are in Portugal, you are running mad with your awesome wife. When you get back, you can totally change the "Run Focus" plan to "Bike Focus" plan if that suits you better. Either way, you will need one longer weekend ride in the 3 hour range (zwift with us or get outside!). Then it's off to the full prep.
Big Changes...
You will need to start eating real food when training. I'd rather you OVERDO it on powerbars, gels and Gatorade Endurance so you don't eat a ton of binge food later in the day. That transition will be tough from Paleo, so keep me posted. Remember we have calculators in the Nutrition section of the Wiki.
Finding the right recovery portion of your week...one day (Monday? Friday?) will need to be light or off to allow you to recover. Especially early as you ramp up.
Let's get to work!
~ Coach P
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:
Bike Fitness:
Run Fitness:
Weight / Body Composition:
** Subjective Information **
What is Your Biggest Improvement So Far?
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend?
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
Learn Big in our Video Course Section, where Coach Patrick is building our new library of EN Video Lessons to make sure you are 100% up to speed on our most critical topics.
Learn Quick in the Question and Answer Central, where your fellow teammates work together to give you the best possible answer to your questions (one at a time please)!
Learn Deep by Exploring the EN Wiki, the repository of all things taught and learned by EN. There is more info in there than you could read in a year, so pace yourself! Worst case scenario, go to the All Pages section and use "Control +F" on your keyboard to search for the most relevant article.
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
I am back from Portugal. I ran everyday there. I was pretty hilly where we stayed. Jet lag is still kicking my butt.... I have never traveled to Europe.
You asked which day I would like at a rest day. I would rather have Monday as a rest day. One reason is because every other weekend I have my kids and having a long bike on Saturday will be hard, so thought I would do those weekends I would do the Saturday ride on Sunday and the Sunday ride on Monday. Let me know if that is okay.
I know we talked about me doing Ironman Louisville after WI. I was wondering if Chattanooga or Maryland is too quick... I am also open to Florida.
Thanks
Matt
Thanks
Matt
Ok, edit this weekend, next week and week of the 5/28 so you can see what I did re "Kids Weekend Notes: and a basic plan layout. You can carry that forward as you see fit. Let me know what you think so we can refine it!
I had a good open water swim yesterday. Came home to do some stuff around the house and threw out my SI joint in my back. Sio my run yesterday went out the window. You can see I tried to ride and turned around. I am traveling for work today and try to run or swim tonight in Bismarck. If it does not get better I will go to my chiro on Wed or Thursday. I wanted to let you know.
Matt
Please let me know how things are going as I can make adjustments once we’re back on track.
Welcome to your THIRD MONTH inside Endurance Nation!
This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete. Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!
If you haven’t done so already, please set up your Month Three Coach Call here.
** Training Focus **
We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.
Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.
Training Lesson Recap:
No single workout is more important than your health, or your season goal.
Prioritize your “key” workouts each week, then fill the rest of your space.
We can always fix over rested. We can’t fix broken, exhausted or sick.
Have a specific goal for each training block - what is the desired end state?
Taking Charge:
You should be comfortable moving your own workouts around at this point.
You can change plan ability levels as needed to keep yourself on track.
You can use the Test Week at any time to confirm a fitness change.
If you want to take a different path that we suggest...do it and keep us posted!
** Racing Focus **
Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.
Key components of your final push should include:
Simulation Workouts to replicate the mental, physical and nutritional scenario you expect on race day.
A tried and true nutrition plan for your event; this is your last chance to lock it in!
Draft and review of a Race Plan to make sure you are 100% ready to take this on.
Optional rest as needed, and a defined taper in the last two to three weeks as necessary.
13 Weeks out from your race you should be getting a race preparation email and an invitation to GroupMe - if you haven’t gotten that yet - let us know!
** Additional Support **
In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
Tip: Find all your other call windows across your first year, please visit the EN Staff page.
Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.
Coach Phone Consults
If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.
Congratulations for moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!
~ Team EN
Question for you... I have been using a personalized formula of infinit and on the last couple ride I have had trouble. I seemed to bonk last weekend I bonked at mile 65-80 miles. My last long ride before in Madison on the Ironman course same thing. In Madison I stopped and got a Gatorade and felt great and was able to ride hard. I was wondering after listening to your podcast about the heat in Boulder. I was wondering if I should only use Gatorade Endurance on the bike.... I was wondering your thoughts.
Thanks
Matt Krusemark
I recommend you make the switch to gate eight endurance for all of your rides and benchmark how you feel!
Thank you! Would you recommend any other nutrition with Gatorade
endurance? It seems like it’s hot everyday I ride run or train outside.
Thank you for your answering my question. It’s a big change. I have used
infinit the couple years or carbpro.
Matt
I have a question about training this weekend.
My question is I missed out on camp week last weekend because I was on
vacation. My question is should I do that this weekend or do the big day?
Please let me know.
Thanks
Matt
Good luck!
That’s what I will do!!!
Thanks
Matt