Michael Kryvicky 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

My wife, Jenniferlyn Kryvicky, suggested that I join in the Haus so that we can train together for our 2018 season.  I have done 1 duathlon back in 2004, and many running races however a back fusion has relegated me to cycling.   I maybe will try a sprint triathlon in the future however for me cycling is the focus.  I can walk and can do easy swimming which will not require much back torsion and strength train to help strengthen my core. 

Your Races

• 05/12/2018 (Cycling leg of relay) -  Ironman70.3 Gulf Coast 
• 06/16/2018 24 Hour National Cycling Challenge (24 hour bike event)
• 07/29/2018 (Cycling leg of relay) - Ironman70.3 Ohio 
• 08/19/2018  (Cycling Leg of relay) MiTi Full Titanium (140.6)

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 10/26/17
• Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
• On 10/30/2017 Load the Intermediate OutSeason Plan (Bike Focus) Plan, 14wks to end on 2/4/2018
• On 2/5/2018 Load the -- Swim Camp to end on 2/18/2018
• On 2/19/2018 Load the Intermediate Bike Focus , 6 Weeks to end on 4/1/2018
• On 1/8/2018 Load the Intermediate EN*Half to end on 5/12/2018
• On 4/1/2017 Load the Intermediate Get Fast Training Plan, 10wks to end on 6/16/2018
• On 6/17/2018 Load the Intermediate EN*Full to end on 8/19/2018
• On 8/20/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 9/16/2018

 

Coach Notes

https://endurancenation.wistia.com/medias/eai739vx6d

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

Michael Kryvicky

Hello,  I saw that my wife had an outstanding experience with your guidance and need help achieving my goals. I used to do endurance events until my lower back injury. Ever since then, any kind of pounding or twisting will put my lower back out. I discovered cycling as a way to get in shape, and have found out that this has gone from a hobby to a passion. 
My goals for cycling are to become faster and to endure longer distances. I currently ride around 16-17 mph, and I would like to achieve possibly 20+ mph. When I was training for the Ohio 1/2 Ironman, I achieved an average speed of 17 mph over 56 miles and came in with a time of 3 hours 17 minutes. My goal was 3 hours 45 minutes. When I comes to endurance riding, I enjoy riding distances 30+ miles or longer. During the week, I'll ride 15 to 20 miles a day with a longer ride on the weekends. My bucket list includes the National 24 Hour Challenge, and Race Across America events in my region. 

Some of my goals for cycling are to have a sub 3 hour 56 mile ride at 1/2 Ironman events and to successfully complete the 24 Hour Challenge and 200/400 mile events with RAAM. I know that I may not be the fastest rider or make it to a podium, but to achieve these goals would be extremely satisfying.

Coach Patrick

 Thank you so much for the detailed information!

Sounds like you have a good baseline training plan in place, our job now is to transition back into a performance plan for a few phases over the winter .

With your baseline fitness, there’s no reason why we can see the games you were looking for. You go now should be to use our trading plans to build your bike threshold power, and initiate a focus on body composition for the long-term. 

Let’s plan on this for Our call. 

Coach Patrick

@michael Kryvicky - Just wanted to see how the bike training / general fitness was going, especially headed into the Bermuda Triangle of Winter!!!! Let me know how I can help!