Joel Kubala Official Coach Thread
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
Hi there! I have recently been enjoying your podcasts and I'm super jazzed to be a part of the EN team! Here is a brief athletic bio:
- Ironman Lake Placid 2005 - 12:37 (1:10s, 6:45b, 4:25r)
- Ironman Wisconsin 2007 - 11:37 (1:15s, 6:00b, 4:00r)
- Columbus 1/2 Marathon 2015 - 1:26
- Flying Pig Marathon 2017 - 3:12
I experienced a series of nagging injuries several years ago and gave my body a rest. I have been back to training (mostly running) regularly for the past several years. I am looking to get back into the tri scene.
Your Races
10/14/2018 Ironman Louisville #IMLou_18
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 10/30/17
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 10/30/2017 Load the -- Run Durability Plan 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
- On 12/25/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/21/2018
- ** Transition Early **
- On 1/8/2018 Load the Intermediate OutSeason Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- On 4/30/2018 Load the Intermediate Get Fast Training Plan, 10wks to end on 7/8/2018
- On 7/9/2018 Load the Intermediate Full Plan 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 10/2/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/29/2017
Coach Notes
It will be great to have you join us in the Fall Run Durability Program (RDP), our "re-engagement" and "foundational" training activity to prepare you for the full 2018 campaign.
You can learn more about it here: How to Train This (And Every Fall) Inside Endurance Nation; and be sure to join our GroupMe Chat for RDP (on your smartphone) to help you get connected and stay accountable.
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 for the Coach Call
- What brings you back to the sport?
- What were those injuries that set you back in the past?
- What is your biggest limiter?
- Where can you improve the most based off of your other performances?
Looking forward to working with you this year,
~ Coach P
Comments
As we discussed, your running background positions you nicely for a return to triathlon. Your challenge will be mixing in all of the disciplines given all the changes you have experienced the last time you were competitive. It's certainly not impossible, but a challenge nonetheless.
Right now in the Run Durability Program (RDP) our running is all about frequency and consistency. If you haven't done so already, you can read about it here: How to Train This (And Every Fall) Inside Endurance Nation and join our text group for accountability here: GroupMe Chat for RDP.
It would be good to have you explore Zwift if that's an option. Especially since you're looking to improve your cycling fitness, this isn't easy, safe and fast way to get motivated to ride hard. There's no substitute for trash-talking with your teammates and drag racing roadies....it would be a step up from the TV and could really help. Once you are set up, you can read about Zwift in the EN Wiki.
I am not worried about the swim right now, so keep it off the table until your week (with biking) is totally easy for you to execute...then you can consider a swim a week, just so you feel triathlete-like. But no pressure if that's not going to work.
Your Homework:
- Picture of your bike so we can do "JV to Varsity" discussion.
- Body composition targets for racing -- what are you now and were do you think you "should" be?
- Set up a call with me for next week... https://calendly.com/pmccrann/15min
Talk soon,~ Coach P
Hi Coach Patrick,
It was great to talk with you too! Hope your travels were uneventful
I uploaded my information from the bike HR test. I'm still a rookie with training with HR technology and it will no doubt take some adjustment. For the 5k test I estimated my pace, it should be close to accurate but it is not from an actual race or training run.
I am set up with RDP 1 for the next four weeks. Looking forward to the running miles!
Here are some pics of my current bike setup:
As for body composition I currently hit the scale at lean 144 lbs. I am 6'2" so definitely on the slender side. My body fat % is single digits but I don't have an exact measurement. I would guess that I "should" be a little heavier. It would be nice to pack on 5-10 lbs of muscle to help combat potential injuries.
We are scheduled to talk on Tuesday at 1pm.
Thanks!
Thanks!
Joel
No worries!! Good to hear you are settling in!
Also, let me know when you can get me those pics of you ON the bike.
Please let me know what your Local Bike Shop (LBS) said about the 52/36...also wondering if that's something you can pick up from Profile Design ( a new EN sponsor under the Store tab ).
Finally, remember my advice to start working in the protein for recovery and managing your appetite. I recommend Whey Protein for sure, and pick a good flavor for that "alternate dessert" option!
~ Coach P
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!
I have been thinking of making an adjustment to my account. I recognize that there is a substantial amount of information available and EN staffers and teammate wiling to help but I have not fully engaged in the platform. The content would no doubt make me a better triathlete but the current monthly fee and time available to fully embrace the site is more of an investment than I am willing to make at this time.
Are there other membership options - or perhaps simply and published training plan?
Just kind of thinking out loud here. I'd love to hear any suggestions you may have.
Thanks,
Joel
Thanks!
Here is the announcement on the 2018 plans, specifically how the ability levels are included in the main set of the single plan. I hope that helps!!!!
~ Coach P