Randy Peene 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 - Intermediate
Essentially 2017 was a down year. Currently ramping run/cycle base back up. Half Marathon in Jan/2018.
Cycling currently on Computrainer.
2017, 2016, 2015, 2014, 2013 Rainrun Half Marathon (1:52)
2016 70.3 Cabo 6:39 (heat got me)
2016 RAMROD (150mile bike, 10K+ elev, 1day)
2016 Chelanman (Olympic 2:37)
2016 Lake Stevens (Olympic 2:45)
2016 Onionman (Olympic 2:51)
PR's: Portland Marathon (3:39), Race for Roses Half Marathon (1:43), Napa Valley Half Ironman (6:14)
Your Races
07/29/2018 Ironman Canada
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 11/01/17
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 10/31/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 11/27/2017
- On 11/28/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/25/2017
- On 12/26/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/22/2018
- [TRANSITION EARLY]
- On 1/8/2018 Load the Intermediate OutSeason (Run Focus) 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 EN*Full to end on 7/29/2018
- On 7/30/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/26/2018
Coach Notes
How to Train This (And Every Fall) Inside Endurance Nation, GroupMe Chat for RDP
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 Call
I see you mentioned making sure that EN is the right fit for you and your goals this year. Sounds good to me! I'd like to learn more about how you have trained in the past, and what has/hasn't worked for you. It would also be good to learn a bit more about what your "traditional" limiters have been to performance (time? Health?) as well as what your goals are for the 2017 season that would make it successful.
Looking forward to working with you this year,
~ Coach P
Comments
I've scheduled Week 2 call on 12/7 to discuss.
Signups
Limiters
Questions
2017 Success (no particular order)
Great to talk with you today...really liking where you are at right now. Good consistency and some nice early progress without really "trying" too hard. Your December 2016 self wouldn't even recognize you right now!
Some other points for you from our call today:
- When do we get serious on the nutrition. This is usually early in 2018, say in March. Until then you can just approximate what you need from above and we can go from there. We have a tool for you under Resources >> Wiki >> Nutrition where you can take a sweat test and go from there!
Have a great holiday!~ Coach P
Wow, Week 11 of the Outseason already, where does the time go?? It has been quite a while since I've checked in.
Yes, I'm still here and following the program.
The good news is I've been healthy and haven't had any major setbacks
The great news is I weighed 177 on Jan 1st and am now 162. Continuing to eat healthy and working on the body comp. DTFN has been a big help!
Running has gotten much easier and am able to handle the outlined volume plus some. I did a half marathon on 1/20 and again on 3/10. VDOT has continued to rise.
Have to admit that I'm nervous about my bike abilities and how that'll translate to IM Canada, especially since they added 2k elevation to the course. I put the tri bike on the trainer and have been working in aero for positional fitness but still have a long way to go.
Trying to get outside more as the weather cooperates and increase the ride duration but incorporating the specified main set.
Have a Century ride in California on May 5th.
I'm signed up for Victoria 70.3 on June 3rd and wondering if I should have dropped out of OS early to tackle a HIM plan? I figure its not an 'A' race so.....
Did a sweat test and figured out race nutrition strategy. Gatorade Endurance and Clif products are stocked in the pantry.
All for now.....
Edit: my Pactimo kit arrived today...yea!
Your run Fitness will carry you in further than you think possible on Race day and practicing the nutrition will also help make you more bulletproof. Don’t underestimate the power of being that late as a cyclist especially on a hilly course like that.
Thanks Coach for the kind words. I guess it's apparent that I'm 'concerned' about the bike, but we can only do what we can do. I listened to your Spring Cleaning podcast while running yesterday. Good stuff and I need to celebrate the successes.
50/34 on front and a 11/28 in the back. Power2Max meter.
I have a course checkout trip in Whistler scheduled for June 23rd (after Bend Camp). If I find grade too much where cadence goes low for extended periods, I may have to adjust the rear cassette although I realize that it will probably require a different derailleur & chain.
I'm not sure if tri bike or road bike is the better option for this course. Quite a bit of online discussions and maybe I need to ping the EN collective wisdom.
For now I would make sure you spend a lot of time on your truck like getting super comfortable and giving yourself time to work in all different cadence ranges in your basic workouts on the weekend… All of that “steady” time. You can easily work in some lower RPM sections. Sometimes I will even do three minutes standing in two minutes seated, alternating out for a 30 minutes just to break things up.
Well darn.....injured.
On May 3rd I hurt my calf to the point of not being able to run. Went to PT and followed all the advice possible to get back to running. Things were feeling better 2 weeks later and started back up running but must have come back too soon and/or too hard.
Re-injured the calf in a major way on 5/20. I haven't run since the 20th and calf is still tender and sore.
This translates to almost no running in the last month and I'm not sure how long it'll be before I can get back to it.
I'm currently thinking Ironman Canada is out. Also, I have Victoria 70.3 this coming weekend and as much as I hate to do it, I may go to swim & bike but then DNF on the run.
Good news is the new IM transfer program. I have until 6/14 to figure this out and transfer to another race later in the year.
Would appreciate any words of wisdom.
Do I hold the path to IMC or push off to another race (Wisconsin, Maryland, Chattanooga, Louisville).
I'm not sure how I injured the calf as everything was going so well. Hmm, what can I do to prevent future occurrences.
Randy
Edit: I reread my post and realized it came across rather negative. I fully recognize that part of the process is pushing yourself, discovering those limiters, and pressing forward to improve upon my weaknesses.
I assume this means were able to swim and bike without discomfort so let’s keep those things going right now. With two weeks to go until your transfer deadline, we need to rest and slowly bring the calf back online to see if it will be happy or a season long battle.
@Coach Patrick
In the past I’ve “tweaked” my legs, back, etc. Usually a week or 10 days off, RICE, and I’m good to go. I made the mistake of thinking this is what happened and didn’t give it the full respect it deserved. I too am wishing I had reached out sooner but sometimes that can be a bit of a balance (for me anyway) as I’m not one to be knocking at the door with every little ache (cry wolf). Does that make sense?
Anyway, I need to figure out best course of action moving forward. Long post but figured I’d err of the side of sharing too much rather than too little.
Victoria:
I had fun and stayed in a house with 10 other triathletes (local club). While it was a very difficult pill to swallow, I followed your advice and DID NOT run. That was tougher than I thought it would be as I really wanted to finish the course. I recognized this was not my “A” race and the risk of further injury was too high. If Nutrition is the 4th discipline of triathlon then Patience is definitely the 5th discipline. In the end I swam and biked the course and gathered a number of lessons learned. Also reinvigorated to race tri since it’s been awhile since my last event. I’m jazzed to get going again.
Injury & PT:
Essentially the pain is deep in the calf muscle as it gets sore as heck. Last run was on 5/24 and by mile 3 I was hobbling back to the car. Felt like my whole foot was getting pulled back and toes curling under. While I’m not limping anymore the calf is mildly tender.
What caused it in the first place? Not sure but here are a few changes at the time of the original injury.
1) New shoes (probably the culprit). If it helps I outlined my shoe history below.
2) Ran VDOT test about a week prior.
3) Ramped bike volume significantly up when I went from swim camp to full plan. Also transitioned from road bike to tri bike.
PT has done some minimal soft tissue massage, electrical stimulation, and corrective exercises. She believes it was caused by an asymmetrical muscular imbalance (specifically in the hips) that the calf is overcorrecting for. Not sure how I feel about that as I didn’t have any issues with run durability, outseason, 2x half marathons, etc. Last session, she videoed me in different pairs of shoes in which I’ll receive the results tomorrow.
Shoes:
I started Oct run durability with 2x pair of shoes bought at the same time: 2016 Brooks Ravenna 7 and Hoka One Infinite. Used Hoka’s when I started on the treadmill and then primarily ran in the Brooks. If I was feeling a bit sore went to the Hoka’s but I feel they are really heavy. Brooks have 600+ miles on them.
New shoes are Saucony Kinvara 8. I also have New Balance 1500v4-BOA that I’ve never run in.
Now what?:
Calf is feeling good enough to run on but not sure of the best protocol to get going again. Treadmill and stop at the first sign of pain? Multiple low mileage runs (ie: 1-2miles) and ramp from there? PT hasn’t offered much guidance in this regard.
Randy
Quick update:
- I'm in the process of transferring my IM Canada registration to IM Louisville on 10/14/2018.
- Continuing with PT and calf is feeling good.
- Starting running but only going 1mile at a time. Will ramp slowly.
- While calf was feeling good I did 3 days of biking including a 4 hour trainer ride. Calf felt good afterwards so ruling out bike as being a culprit.
- Headed to Bend, OR Camp this week.
~ Coach P