Jeff Horn Official Coach Thread

Coach Patrick · October 18, 2017 2:02PM

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 (Intermediate Level)

I have done multiple Olympic, half and full ironman races. My PR is here in Chattanooga 70.3 at 5hrs even (shortened swim -- PR on that course was 5:20 year before). I am getting ready for Ironman #10 (FL in November). I have done IMFL in '11, '13 and '16; Louisville in '12, Chattanooga in '14, '15, '16 (DNF), and '17; Lake Placid in '16; Boulder in '17. My PR for Ironman is 11:53 in IMFL '16. This past year has been miserable due to nutritional backfires at almost all races. Was ready to give up racing but gonna try again at Ironman Wisconsin in '18. Current fitness is pretty good. I would say swim fitness is excellent, bike fitness is fair (minus nutritional trouble during races) with an FTP around 250. Standalone run fitness is good, but again have hard time being a consistent runner off the bike.

Your Races

11/04/2017 (Triathlon) Ironman Florida
02/11/2018 (Running) Mercedes Half Marathon
03/04/2018 (Running) Chattanooga Half Marathon
04/08/2018 (Triathlon) Florida 70.3
05/20/2018 (Triathlon) Chattanooga 70.3
09/09/2018 (Triathlon) Ironman Wisconsin
10/14/2018 (Triathlon) Ironman Louisville

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 10/18/2017
Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
On 10/16/2017 Load the Intermediate EN*Full to end on 11/5/2017
On 11/6/2017 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/3/2017
On 12/4/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/31/2017
On 1/8/2018 Load the Intermediate OutSeason Plan, 14wks to end on 4/15/2018
On 3/5/2018 Load the Intermediate EN*Half to end on 5/20/2018
On 5/21/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/03/2018
On 6/04/2018 Load the -- Bike Focus Plan, All Levels (6wks) to end on 7/8/2018
>> Transition Early <<
On 6/25/2018 Load the Intermediate EN*Full to end on 9/10/2018
On 9/11/2018 Load the -- Post Half Transition Plan, All Levels (2wks) to end on 9/24/2018
On 9/25/2018 Load the Intermediate EN*Full to end on 10/14/2018
On 10/15/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/04/2018
On 11/05/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/25/2018
On 11/26/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/16/2018

Coach Resources & Notes

Ironman Nutrition Notes / Sweat Test
Ironman Race Execution Guidance (see bike and run pacing stuff)

https://endurancenation.wistia.com/medias/3546cug1pr

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

Jeff Horn · October 18, 2017 5:44PM

Looks great Patrick, thanks for the setup. A bit more details: I run a quark power meter and use it extensively. My last good race was last IMFL in Nov 2016. Looking back at my numbers i ran NP of 170, IF of 0.70 and VI of 1.06, HR of 136. Got off the bike in 5:25 on a moderately windy day I believe. I usually ride to AVG power on my head unit, but recently changed to display NP, IF and AVG power.
Also looked back at my training peaks for last year and ran 557 miles total, so avg just over 10 / week. I did take the month of June and half of Aug off due to post race depression (LOL) from my Boulder experience.

Jeff Horn · October 18, 2017 5:53PM

Also, forgot to add: I chose Endurance Nation because I've always liked your strategies for race guidance (been to your race strategy meeting at IM Chatt last year) and like what I see on the DVD's. What I did last year didn't work for me as far as coaching goes, so I wanted a change. I watched the run durability webinar and that is what got me to sign up. Looked like exactly what I needed. My goals vary through the season. I tend to race a bunch because I have a group of friends and we like to travel and do these events together. While we have fun, I am always looking to improve my time. Last year at FL my goal was to break 12hr. I did that by about 6-7 minutes. I know that inside I have a great race waiting to get out. Again my main goal for this year will be to make the bike easier with a boosted FTP (from 245 - 280?), and to reduce my run times from >5hrs to somewhere around the 4 hr mark. There is no reason that if I run a standalone half at 1:45 I can't translate this to run off the bike a bit better. As far as body composition goes, I can certainly stand to be a bit leaner. I am 175lb right now, but could probably be better off racing at 168 or so. Outseason will focus on my diet a bit more.

Jeff Horn · October 18, 2017 11:54PM

One other thing I forgot as far as power monitoring goes, I do 90% of my rides indoors. I put my tri bike on a Kickr and usually run Zwift. I usually do one of three things on there...1) Ride at my goal power for set amount of time 2) Do a structured workout that I create in workout creator, erg mode 3) join a race and ride in the 2.5-3.1 w/kg group. The races vary in distance but usually an hour or less. That being said, I am certainly not stuck on zwift, and can use other programs if recommended.

Jeff Horn · October 19, 2017 8:26PM

One other thing...I notice above to complete the trial testing week. Should I squeeze in run and bike test at the end of this week?

Coach Patrick · October 25, 2017 12:12PM

@“jeff horn” - Thank you so much for all of the notes. There is no need to do the testing right now giving your proximity to race. I’m much more concerned about you writing up a good race plan so we can map things out accordingly for you on race day.

For example, that 5:25 is good but the 1.06 variability is not… That’s way too high for a flat course which means somewhere or you were either working too hard or ended up working too easy. In other words, there’s a place to smooth out that race to make you faster without trying to get to a higher level of fitness.

We will continue to work on our race guidance in getting you to be closer to your one potential, that’s a large part of all be due and of what the ad says and does as well.

Training in Zwift is fine, most of us are finally gravitating over there and I really enjoy it. We tend to do races during the week and then a group ride on the weekends for temple and pushing each other. I have not explored the workout functionality yet but I understand it’s very good.

Let me know how that race plan is going, if you have posted elsewhere or you can just put a link to it here and I’ll go take a look. Hope you’re not going crazy in the taper!

Jeff Horn · October 27, 2017 2:35AM

@Coach Patrick Here is the race plan that I put in the execution section...

https://endurancenation.vanillacommunities.com/discussion/24076/jeff-horn-im-florida-race-plan/p1?new=1

Coach Patrick · October 27, 2017 1:32PM

Jeff Horn · November 9, 2017 3:30AM

This may be a dumb question, but for the Outseason plan (zwift bike workouts specifically that Hoff created) am I run or bike focused? Thanks!

Jeff Horn · November 9, 2017 3:55AM

Never mind, found answer.

Coach Patrick · November 9, 2017 1:50PM

no worries!! Onwards!!!

~ Coach P

Brenda Ross · November 20, 2017 5:19PM

Just added some info to your thread about the First Year inside EN.

Jeff Horn · November 21, 2017 3:23AM

Thank you @Brenda Ross!

Jeff Horn · November 30, 2017 2:27PM

I think I already know the answer to this...but anyway I loaded the RunDurability focus for the next 4 weeks just to get a "preview" of what is to come. I noticed that there is 1 bike / week. Unfortunately my Zwift (crack) habit may not like this, especially recently with all the racing / TeamEN business on there. And I updated the paincave with an extra tv and I would hate for that to go to waste. Anyway, am I going to derail anything in this 4 week plan by adding a couple zwift sessions per week?

Coach Patrick · December 5, 2017 4:01PM

Not at all. I’m totally fine with it. It’s a case of where you want to see your gains.

If you want to continue to see gains in the bike, and reduce the run distance and stick with the frequency. By keeping it light but consistent tell me you still have a chance to get stronger. I could see you bike twice during the week and then once on the weekend and still be able to make run progresses.

Jeff Horn · December 6, 2017 4:00AM

That sounds like a plan. I’ll ad lib in some race time tues/thurs am and still get weekend abp ride. Shouldn’t affect time to be able to run.

Coach Patrick · December 11, 2017 8:29PM

Jeff Horn · December 26, 2017 2:22PM

Just noticed that the run durability plan ends this Sunday 12/31. JanOS doesn't start until 1/8. I'm going to use the off week to do some testing, unless there is something else I should be doing. I will still incorporate the zwift T/Th/Sun, but may dial it down a bit if doing track critical power and FTP bike that week. Also, just got a Stryd looking forward to incorporating that into training.

Jeff Horn · December 28, 2017 2:46PM

And also on that note: I just came into a Stryd for Christmas. Do you think I should do standard 5k run test next week with Stryd running in the background? Or do critical power test that Stryd recommends (3/6/9 lap test), or do the suggested 5k power test as on the wiki? I'm sure you don't want me doing two tests (wiki and stryd crit power for example) but if so I can space em out next week like Mon then Fri. Thanks.

Coach Patrick · January 3, 2018 10:47AM

@Jeff Horn - I like to leave that work out unstructured during that week just to see what you can do. I think we all deserve a little bit of flexibility!

You will automatically be testing in week five and I suggest that you use your regular zones until then but with a Stryd recording data. This will give you a good set of workouts against which you can compare your current zones with these power numbers and give you a good sense of where you want to run when you do test. I still recommend a 5K test, and we can look at those power numbers there. Some people will do both tests I different times just to see what they get, but I’ll leave that up to you.

Jeff Horn · January 3, 2018 8:47PM

Ok that sounds good.

Coach Patrick · January 8, 2018 3:59PM

@Jeff Horn - how are things going for you so far in January?!

Jeff Horn · January 8, 2018 5:31PM

Haha, terrible. I had a real good December. I got sick with a GI virus last Wednesday and am just now recovering. Nothing like shedding a few pounds prior to Outseason. I start Outseason today and am looking forward to it. Wasn't going to test last week as per our last discussion so illness came at a good time. Hopefully my appetite returns this week to keep up with training volume.

Coach Patrick · January 16, 2018 1:48PM

Sounds about par for the course. Remember while most people focus on their training in the winter, staying healthy is a much more effective goal. Even if your overall training a somewhat compromised, the fact that you can be consistent for the full 14 weeks is a distinct competitive advantage.

And While it’s not as sexy as drawing a straight line in chasing an FTP improvement, the results are usually equal or better. And I firmly believe there are better downstream improvements as well.

Wishing you lots of health!

Jeff Horn · January 20, 2018 6:35PM

Things are going well again in out season. Looking to all a race or two to the overall calendar. I've added Louisville for October. Also looking for another 70.3. I am considering Raleigh on June 3 or Ohio in late July. I think Raleigh would be better for the hills, esp at back 1/3 of bike course and run. Have done that race a couple times before, but never had a great result. Only downside is this is two weeks after Chatt 70.3. My fitness would certainly be there. Other option is Ohio which I did last year and was a decent race. As far as the shape of the year goes, didn't know if you thought one of those would be better. I won't do both due to $ and time off from work.

Coach Patrick · January 24, 2018 5:04PM

@Jeff Horn - I edited your Season Roadmap above. I think the Choo / Raleigh double is epic and a perfect early season fit (work hard , recover) so you can build to the Wisconsin / Louisville double.

Someone likes to suffer!!

~ Coach P

Jeff Horn · January 25, 2018 2:16AM

I love it when a plan comes together.

Coach Patrick · January 29, 2018 12:55PM

Jeff Horn · February 26, 2018 12:17AM

Alrighty, another wrench in the system. Don't do any official changes, but what do you think about April Florida 70.3. As above trying to do another early season 70.3 and would love the team mojo in FL. Also trying to get some SAU out of it by bringing family and doing the Orlando bit for a couple days after. Do you think it is doable? I have been swimming along in the OS, so I don't think that part will be any trouble. If too fast into 70.3, can just keep the Raleigh plan. Also wasn't sure if all points from all athletes go to the team at 70.3 triclub championships. I am certainly not a top 5 age grouper.

Jeff Horn · February 28, 2018 9:12PM

Ok I am in for FL70.3. My wife and kids wanted a vacation down there and the two paired up nicely. Gonna go down and do race then do theme parks for the week after.
I guess I will just stick with OS plan instead of rearranging schedule again. My CTL/ATL has never been this high (112/100/-19 today), but I feel real good. Gonna keep plugging away at building my fast, treat FL70.3 as a fun "B" race. Last year I did this race, had an OK swim @ 36', great bike @ 2:30, but felt liked I walked a ton on the run 2:08. It was hot and I didn't feel all that good. Total time was 5:24. I know that I can do better because my run is so much stronger this year. I am TRP'ing at the 8:30-8:40 pace, and I have a lot of runs off the bike this year (esp after wko like FTP or VO2 with somewhat dead legs).

Coach Patrick · March 2, 2018 2:28PM

All of that sounds good. You absolutely have the fitness the big thing need to focus on even though you are indoors with your nutrition. I recommend you do a sweat test and start nailing your workouts from a fluid and calorie perspective so you can handle the heat in Florida.

Jeff Horn Official Coach Thread

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