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Greg Pollack Official Coach Thread

edited January 31, 2018 3:45PM in Coaching Forum 🧢

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

  • Ironman Panama City 2016: 12:54
  • Ironman Chattanooga 2017: 13:15
  • marathons x~ 25: typically 4-4:30
Currently, I am fit, but slow. During the season, I  Typically swim 3-4 days a week, bike with trainer road 3-4 days, run 3-4 days, then hit the gym about 3 days per week. Off season, less biking, will look for some marathons to run to keep things going. I still swim the same amount, go to the gym more often.
 
Two things I need to work on: 

1. The bonk...Ive tried multiple different nutritional approaches for marathons and triathlons, and have yet to find something that actually works. 

2. Speed on the run..ironman marathon times have been 5-5:30. I need to get better.

Your Races

  • Spring marathon, TBD
  • Summer marathon, TBD
  • 4/08/2018 Texas 70.3™
  • 08/04/2018 Lake Logan Half
  • 10/14/2018 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 01/31/2018
  • Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
  • On 10/30/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/26/2017
  • On 11/27/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/24/2017
  • >> Transition Early <<
  • On 12/4/2017 Load the Beginner OutSeason / Run Durability Plan, 14wks to end on 3/11/2018
  • >> Transition Early <<
  • On 2/5/2018 Load the EN*Half to end on 4/8/2018
  • On 4/9/2018 Load the -- Post Half Transition Plan, All Levels (2wks) to end on 4/22/2018
  • On 4/23/2018 Load the Bike Focus Plan (6wks) to end on 6/3/2018
  • On 6/4/0208 Load the Intermediate Get Faster Training Plan, 10wks to end on 8/12/0208
  • >> Transition Early <<
  • On 7/9/0208 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 11/11/2018
  • On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018

 

Coach Notes

https://endurancenation.wistia.com/medias/ggcs9lx28w





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

#1 -- Nutrition: This will be our first focus point. You mentioned that you've bonked in races before. Please take a minute to reply with the following things. 

  • Your height and weight.
  • Your age.
  • Is this is a racing only problem or do you see it on long runs as well?
  • About when does it happen and what is "it" that happens exactly?
  • What you have used in the past on race day and when. For example, Power Gel at 60', 120', etc. 
  • Please tell me what you eat in the morning on race day.

#2 -- Running Breakdown: Once we have done Nutrition, we'll get down to the basics of run speed. Can you give me your 5k/10k, Half Marathon and Marathon PRs? I see you went 4:58 at IMFL and 5:37 at IMCHOO, but I'd like to know about your runs too.  

Looking forward to working with you this year,

~ Coach P

Comments

  • Hi..thanks for the reply, and I look forward to working with you.

    Answers:

    #1: Nutrition: Currently, I'm 5'10", weight 172. 41 years old. I do not have nutrition issues on long slow runs, or on the bike. Typically, somewhere around 3 hours in, run only, things get to be derailed with gut issues, either diarrhea, or nausea. Heat, like in CHOO, makes this dramatically worse. Forces me to walk, and rapidly returns when I pick back up running. Both IM FL, and CHOO, troubled with vomiting, but felt better afterwards. Typical nutrition plan lately has been: 3am before the race: ensure drinks 320 cal x 2, maybe a piece of toast. Race day nutrition is tailwind, 1 bottle per hour, and I also eat either one sleeve of clif blox or honey stinger bites per hour. turns into ~2/300 calories per hour.

    I should note, I have been a regular marathon runner for the last 10 years, and experimented with a lot of different techniques, without different results. Things did get better once I starting doing IM, and 3 out of 5 of my last marathons I have not had this trouble, or have been able to run through it


    #2 Running break down:

    PR: 5k (24:33), 10k (52:19), 13.1 (1:45):***all 3 were at Lake Logan Half Triathalon 2017. Marathon: 3:52 (CIM, sacremento, 2008). (This year I have done a 3:57, 4:08, 4:10, 4:20, and 4:00).


    Thanks again,


    --gap

  • Greg, here is the testing information that you require for this week.  

    Common EN Abbreviations:
    • ' = minutes
    • "= seconds
    • 400 = .25 miles
    • 800 = .5 miles
    • 1200 = .75 miles
    • 1600 = 1 mile
    • (2') = 2 minute rest interval
    • 3 x 1 mile @ Zone 4 (5') = Three one mile repeats at Zone 4 / Threshold Pace with 5' of recovery after each mile of work.
      Full Recovery = Recover as much as necessary before the next interval (walking or coasting is okay).
      Coach Notes: Check the QuickStart guide, in the right sidebar, for a full breakdown of abbreviations.
    Tuesday - Today - Bike 60minutes
    MS: 6 x 1.5' (1.5') @ Zone 5. Remainder of any time you have available (if any, not required) @ Zone 3

    Coach Notes: These are Vo2 sets done at your Vo2 power, Zone 5 heart rate, or Very Hard effort. Recoveries are at whatever intensity (very easy) that allows you to repeat your effort on the next interval. Finally, your efforts should be consistent across all intervals. That is, don't be a Hero on the first interval and a Zero on the last one!

    Wednesday - Rest

    Thursday - Bike 60 minutes
    MS: 2 x 8' (2') @ Zone 4 
    MS2: 2 x 10' (2') @ Zone 3. 
    Coach Notes: We have no volume goals, per se, for your cycling workouts, especially in the OutSeason. Ride for the time you have available, focusing on the quality of the main set. Fine to ride less, or more, than the time prescribed, depending on your personal circumstances.

    40 min run
    MS: 30' @ Zone 1 + 4 x 20" Strides. 
    Coach Note: fine to do this run as brick, or before the ride, or as a second workout done later in the day. Whatever works best for you, logistically. This is low priority.

    FRIDAY - RUN TEST
    5k Time Trial Run Test
    WU: 15' including 4 x 30" at 5k pace. 
    MS: Run a 5k Time Trial. Find a relatively flat course (or track) for your test. Goal is to hold a pace you can sustain for the full duration of the test without blowing up and without having a lot left to kick at the end. The ideal course is one you can test on repeatedly. 
    CD: Walking, jogging as needed, etc. 

    Note 1: Get average HR for test, this is your Lactate Threshold HR used to calculate HR training zones. Bonus if you can record miles splits for this test. 

    Note 2: You might have difficulty selecting the proper pace in your initial testing exploits; give yourself time. If you really mess up, you might have to stop and retest later in the day (or week). 
    Coach Notes: Important: Test where you can re-test conveniently. If that's the Treadmill then set it to 2% grade and get to work. When you have your data, go to the My Zones page to enter it. Remember you can only choose to save Pace OR Heart Rate to your profile, not both.

    Saturday - rest

    SUNDAY - BIKE TEST

    Bike Test, ONLY Power Athletes do this test!
    WU: 10' easy, then 8' building from 50% estimated FTP to 100% estimated FTP in 2' increments, 2' easy. The intent here is to get in a good warmup, so use your best judgement. 
    Test 1 -- VO2 Max Test: Ride 5' at the best (hardest) effort you can sustain for the full 5'. A good target is 120% of your estimated FTP. 
    Recover 1: 10' easy spin, stretch, recovery. 
    Test 2 -- Functional Threshold Power (FTP) Test: Time trial for 20' at the best (hardest) effort you can sustain for the full 20'. 
    Recover 2: Minimum 5' easy spinning. 
    Coach Notes: The average watts for the 5' test is your VO2 power, used for future VO2 workouts. The 20' test number is used to create your Functional Threshold Power (FTP), used to calculate your power training zones. Finally, record your average heart rate for the 20' test. This is your Lactate Threshold Heart Rate (LTHR) if you want to calculate Heart Rate training zones. Go to the My Zones page to calculate, update, and save your training zones. Remember you can only choose to save Power ORHeart Rate to your profile, not both.

    If you do not use power on your bike do this test 
    HR Test, ONLY HR athletes/athletes without power do this test.
    WU: 15' easy, include 4 x 30" Spinups. 3 x 1' (1') Hard, to get your heart rate up and work up a sweat.
    MS: Then time trial 30' Hard-Very Hard, as if racing. After the first 10', hit the lap button on your computer, then of course stop your computer at the end of the test. Find your average heart rate from this last 20' of the 30' interval. This is your Lactate Threshold Heart Rate (LTHR), used for calculating HR training zones. 
    CD: Easy spin. 
    Coach Notes: HR athletes, if you don't have power please track avg speed/mph as well as distance travelled for this test. Go to the My Zones page to calculate, update, and save your training zones. Remember you can only choose to save Power OR Heart Rate to your profile, not both.


  • Sorry...I was re-reading my above plan, and saw that in January you had me starting on a marathon plan..I keep hearing out the "outseason" but didn't know when that was supposed to start..It looks like the information I submitted for an full tri (louisville) for fall 2018 didn't save, so I wanted to make sure you had that and still suggest the marathon plan to start in January...I'm ok if so, admittedly just nervous about going so long without focused biking, which I need to work on.

    Thanks very much, sorry if this causes confusion
  • @GREGORY POLLACK -  you are right, I did not see the note about Louisville. I will adjust your road map above accordingly, for some reason I thought maybe you were just running!

    Given this change, I may very well want you to start the December out of season so we have enough time to get that in in transition to the Marathon plan in the final weeks of your build. How does that sound? 
  • Sure, sounds good. I was getting antsy about not being on the bike as much. Thanks for your help. Speak with you soon, 

    --gap
  • @GREGORY POLLACK - updated your Roadmap ^above^ to include guidance for IMTX and IMLou!!! 

  • @GREGORY POLLACK - wanted to see how you were doing on the bike in the OutSeason Plan. I want to make sure you are getting in some consistent hours so that we can make sure your bike is ready for that build into the EN*Full Plan for your early season race. 

    Also, can you please let me know what you are eating during your run training right now? As in sports drink and food...thanks!

    ~ Coach P
  • Hi Patrick, thanks for the email and checking in. Things in the OS are going well. I have been getting in some good bike time thus far (not this week though...out of town, drat!). While previously I was doing mostly trainer road, last week I did all my work outs with zwift, as I think I read somewhere that we can substitute between them


    As for the run, I have only been drinking occasional water as none of the runs thus far have been long enough to require more nutrition then that. If you are asking about overall diet though...about two months ago I gave him all meat and meat products. So, its a lot of fruit, beans, lentils, rice, etc. Its requiring frequent meals, which are hard to get in a lot, but overall I think it has been a better way to go. We'll see what happens as I start to push distance. Thanks again for checking in. Hope you are well, --gap







  • @GREGORY POLLACK - Thanks for the update!

    Yes you can substitute Zwift in no problem. You can either use the workouts from the outside is in which we have created for you and upload those into Zwift, or, you can use Zwift or Races as the carrot/stick. If you’re looking for those files you can find them under training plan/training plan Central/season.

     I am asking about you Nutrition,
    for training in general. I want to make sure, as you mentioned before that you can still go with Nutrition), but you are using some form of sports nutrition anything longer than a half hour, especially something as easy as the bikes, should have sports nutrition.

    For example, I am writing two hours today and Doris and I have 70 ounces of Gatorade endurance to drink! Let’s get started with something simple like that, OK? 
  • Sure easy to do. Ive added back tailwind to all my runs and biking, with gu/block for anything > 30 minutes. 
  • @GREGORY POLLACK - Just wanted to check in and see how things are going with your training as well as the nutrition change. It’s been pretty damn cold so not sure if that’s interrupting your plans, so let me know. Happy new year!
  • Hey, happy new year.
    so far, things have been going fairly well. Running has been on track, actually been fairly easy to run at ftp most of the time. Maintained a 650 mile for mile 3 of my last 5k testing this week, which is a new high for me. 
    Had a little Gi issue at mile 8 of my weekend long run which is about the norm for me (nutrition with tailwind, one bag of stinger gels, and a gu) by then. 
    On my testing overall though, bike and run hit new highs, so I’m pleased.
    hope you are well, thanks for checking in
  • That’s fantastic! Very excited to see the fittest come around. Anything sub seven especially at the end of the test is impressive!

    Out of curiosity, did you write out what you eat before you run as well as the timing of what you eat when you are running? Might be in soon to see if there’s a particular place where you overload your gut or if it’s a general dislike of all things.
  • Hey..
    I don't write it out per se, but my plan has always been to start 30 minutes in, and then goal is to get through a sleeve of shot blocks per hour plus 1 bottle of water with tailwind, alternating caffeinated and decaf each hour. 
    I just found some GU that I actually like, so I am trying the last few weeks to get that in instead of the shot blocks. 
    I pretty much can keep this down, and If I do get GI issues on this, its lower GI. I haven't been able to replicate the vomiting I have had in the last two IMs, but those didn't happen until probably hour 10-11. 
  • @GREGORY POLLACK - okay...my edits for you:
    • Start non caff...and build in caff in second half of the bike. 
    • Add a small banana in T2 just to put real food in your gut and settle things down.
    Do you ever supplement with Salt pills when racing? Just curious if that would help with the mandatory IM Fluid intake...thanks!

    ~ Coach P
  • awesome...i like baby steps. will try 1/2 banana during my long run this weekend. If that turns to out to be the secret to all that troubles me, I would be absolutely thrilled and thoroughly peeved at the same time. 
    I do use salt tabs. I call them my "oxy" because they make me feel so good! I similarly tend to alternative between the whites (unleaded) and green (caff), each hour. Usually I feel pretty good about 15-20 minutes after a take either one, and its either mental or the just gradually wear off until I pop another one. 
  • Hey..
    Just an update. I didn't get to try the half banana this past weekend..They didn't have one available. I did the charleston marathon on saturday as my long run...I know longer then prescribed, but it's become a January staple for me. In any case, just thought you might want to know, with ~3 months of EN so far, I beat last years time on this marathon by 20 minutes, with a PR of 3:45, So I guess there must be some truth to this run durability stuff. 

    Thanks for the coaching
    --gap


  • @GREGORY POLLACK -  that is phenomenal! 20 minutes is almost a minute faster per mile AND sub four! That’s fantastic.

    I’m sorry to hear about the banana but there’s always time for that down the road. I hope your legs are starting to recover.

    Don’t feel like you have to push the run at all this week I would be OK if you just biked for seven days to let those legs recover. 
  • So...a bit of a kerfluffle.. just got the email about Ironman Texas in 13 weeks, which I thought odd, then I reviewed the roadmap above, and understand the confusion...I’m not doing Ironman Texas but Ironman 70.3, in Galveston, on April 8. I suspect this will alter the road map, and totally my fault as I’ve been going through OS like a lemming and not thinking...now that the 1/2 is just over two months away, your probably gonna want the training harder...
    thanks,
  • @GREGORY POLLACK

    Good catch!!! I will adjust, but note that you should be entering the EN*Half plan (Doing L1 or L2 workouts) on 2/5.

    Also, note that you might need to resubmit your races via the Roadmap as it appears you chose IMTX vs 70.3 TX.
    These are the races we have listed for you on our public Race Database https://www.endurancenation.us/help/team-race-database/  (password WORKWORKS)

    Ironman Louisville (2018-10-14) #IMLou_18 , Ironman Texas (4/22/17) #IMTX_17 , 04/08/2018 ironman texas, 08/04/2018 Lake Logan Half 
  •  Nice riding with you today! If A given weekday ride works better for you, you should definitely let the team know as I’m sure you will get other takers. 
  • @GREGORY POLLACK

    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 Monday & Friday 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. 


    Coach Notes

    Here we go! I like the Run Durability Program (RDP)  early, but then going over to the Marathon plan into Charleston so you have some volume. Then it's off to recovery, bike focus and IM Ireland prep. If you connect your garmin or strava account to Final Surge I can easily see what you are up to and help advise you on more changes! https://www.finalsurge.com/GarminConnectSync

    Let me know what you think!



    Your Races

    • Other Running Race 12/08/2019, Honolulu marathon 
    • 1/13/2019: Charleston Marathon
    • 6/23/2019; Ironman Ireland 


    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 11/08/2018
    • On 11/5/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/2/2018
    • On 12/3/2018 Load the -- Marathon [Balanced], 24 Weeks to end on 1/13/2019
    • On 1/14/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 1/27/2019
    • On 1/28/2019 Load the -- Bike Focus Plan (6wks) to end on 3/10/2019
    • On 3/11/2019 Load the -- Bike Focused EN*Full plan to end on 6/23/2019
    • On 6/24/2019 Load the Post Ironman Plan (4 Weeks) to end on 7/21/2019
    • Connect with Coach Patrick!


    Your Notes

    For 2019: My plan is to run durability starting early November (now) with a goal to try and better my results at the Charleston Marathon in January..I'll a 2 week break after the race (travel), then when the time is right, start focused training for ironman ireland. I really need to work on biking this year, it is clearly my weakest discipline. 

    After ireland, I will need about a month off from really focused work, as we will be moving this summer, but once established, then I would like to focus the second half of the year on running, and run speed, for the honolulu marathon. My goal, would be to see if I can break 3:30. spent last 1 year following En training plans. swam 3 days per week, ran ~6 days per week, bike 2-3 days per week. 2-3 days per week of cross training, intensity intervals. 


    Let's get to work!


    ~ Coach P


    PS - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better. 

    You can do that by following this animated GIF (below)…good luck!


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