Kent Gavin 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
2016.07 2nd Sprint Tri 1:23:34
- Swim 11:10, T1 2:56, Bike 39:27, T2 1:58, Run 28:00
2017.04 1st Half Marathon 1:56:37
2017.05 1st Olympic 2:50:51
- Swim (.93) 26:21, T1 4:15, Bike (24.85) 1:23:46, T2 2:47, Run (6.2) 53:42
2017.06 Alcatraz Swim (~1.5) 35:41
2017.06 1st Half Iron 6:00:06
- Swim 31:27, Bike 3:08, Run 2:09
2017.07 2.4 mile swim (LOOKING FOR RESULTS)
2017.09 Last Gasp of Summer USMS 2M Wetsuit 52:07
2017.09 2nd 1/2 Marathon 1:47:45 (gravel / trail)
2017.11 Vegas R&R Marathon 4:14:47
- Halfway Point 1:56:36
2017.11 ~5k (3.3 miles) 23:29 (Garmin results)
Challenges
- Aggravated Left Achilles
- Neck / Shoulder tension
Bike
Specialized Allez E5 - fit / sufficient?
https://www.specialized.com/se/en/allez-e5/p/106308?color=195766-106308
Your Races
- ironman Victoria 70.3 6/2/18
- Ironman Wisconsin 2017 (2018-09-09)
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 November 28, 2017
- On 11/27/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/24/2017
- On 12/25/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/21/2018
- On 1/8/2018 Load the Beginner 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 -- Beginner EN*Half Plan to end on 6/10/2018
- On 6/11/2018 Load the Beginner EN*Full to end on 9/9/2018 (talk to Coach P about your recovery)
- On 9/10/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/7/2018
- On 10/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/4/2018
- On 11/5/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/2/2018
Coach Notes
Kent, thanks for all the great background information...I really appreciate it! I am looking forward to working with you towards IMWisconsin as we strive to keep you healthy and happy.
I have you starting off slow with our Run Durability Program...if you can't run, perhaps you can do an alternate modality safely such as the elliptical? I will wait to hear from you on that (you can just reply below). If you can run, please connect with the Team via our Run Durability on GroupMe.
You'll exit from the Run Durability Program (RDP) into our OutSeason Plan which is the cornerstone of our season. That will help you get faster and stronger when the volume demands are low on your body. Then we are off to recover in Swim Camp and into a nice Bike Focus Block (do 5 of the 6 weeks) before you jump into the EN*Full Plan.
It's a big year, but we're here to help you out. Please schedule up that coach call below and we'll get to work!
Coach Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now?
Contact Points
As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.
These are all the key points in your first year where we must talk. 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 (TBD in this Coach Thread)
Questions
• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!
• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?
• Need Help? - Please check the EN Help Site first!
• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.
• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!
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 / Trial Member Welcome.
Your First Year Inside Endurance Nation
We want to talk about 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.
Comments
Achilles / ability to run:
I am able to run - my Achilles is currently not an issue. I've had about 3 weeks rest after the marathon with only a few runs. I'm hoping that's enough time to heal. Something does "pop" in that area when I squat down or during some stretches - so I worry it might flare up again but it's never been to the point of stopping me from running. It seemed to first start during a hill run, and hurt worst after doing hills so I stopped doing those for awhile. Hopefully I've gotten stronger since then.
What will make you consider 2018 a success?
What's your biggest limiter right now?
The most important thing you can do is to just take it really slow with the run. Everyone should have 10 minutes of walking to warm up and then when you do get a running, keep it easy. There’s zero intensity until we are well into January. It’s not so much what you were doing but rather how you do it.
Ps ironman Victoria 70.3 added to your Season Roadmap ^above^!
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:
Bike Fitness:
Run Fitness:
Weight / Body Composition:
** Subjective Information **
What is Your Biggest Improvement So Far?
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend?
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
Learn Big in our Video Course Section, where Coach Patrick is building our new library of EN Video Lessons to make sure you are 100% up to speed on our most critical topics.
Learn Quick in the Question and Answer Central, where your fellow teammates work together to give you the best possible answer to your questions (one at a time please)!
Learn Deep by Exploring the EN Wiki, the repository of all things taught and learned by EN. There is more info in there than you could read in a year, so pace yourself! Worst case scenario, go to the All Pages section and use "Control +F" on your keyboard to search for the most relevant article.
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness: 3
Bike Fitness: 2 - FTP 237 (1/2/18), FTP 230 (12/11/17)
Run Fitness: 2 - 5K 21:40 (1/3/18), 5K 23:00 (12/3/17)
Weight / Body Composition: Could loose 5-10 lbs
** Subjective Information **
What is Your Biggest Improvement So Far? Making time for both bike and run workouts!
In What Area Do You Need Additional Support? I need to spend more time reviewing available materials before I request additional support. I'm currently researching bike fit (improving existing bike and/or upgrading to tri bike).
Would You Recommend Endurance Nation to a Friend? Yes, just did!
I am pleased with the Bike Update, but I think that you can still gain more...hoping to have you closer to 255 by the end of the Winter / OutSeason®. What do you think about that?
The run will come around...as aggressive as you are on the bike, I prefer you to be much simpler & conservative on the run. Keep stacking them up, one star tin at a time!
Keep me posted on the rest of your progress and feel free to book a check in call with me here before your "I'm New to EN Phase" ends!!!!!
https://calendly.com/pmccrann/15min
~ Coach P
Run test 1/2 marathon on Saturday 2/3 that turned into 14.3 miles and involved asking for directions. Course not well marked. Will run another test in March. Still a personal best 1/2.
And only 3 W away from 255? It’s only a matter of time at this point.
You could probably do it right now if you take a good hard look at how you place the test to see if there’s a way to improve upon it… But we’re not here for a great tests we are here for a great fitness. Keep up the good work!
How is your overall fatigue level?
Welcome to your THIRD MONTH inside Endurance Nation!
This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete. Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!
If you haven’t done so already, please set up your Month Three Coach Call here.
** Training Focus **
We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.
Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.
Training Lesson Recap:
No single workout is more important than your health, or your season goal.
Prioritize your “key” workouts each week, then fill the rest of your space.
We can always fix over rested. We can’t fix broken, exhausted or sick.
Have a specific goal for each training block - what is the desired end state?
Taking Charge:
You should be comfortable moving your own workouts around at this point.
You can change plan ability levels as needed to keep yourself on track.
You can use the Test Week at any time to confirm a fitness change.
If you want to take a different path that we suggest...do it and keep us posted!
** Racing Focus **
Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.
Key components of your final push should include:
Simulation Workouts to replicate the mental, physical and nutritional scenario you expect on race day.
A tried and true nutrition plan for your event; this is your last chance to lock it in!
Draft and review of a Race Plan to make sure you are 100% ready to take this on.
Optional rest as needed, and a defined taper in the last two to three weeks as necessary.
13 Weeks out from your race you should be getting a race preparation email and an invitation to GroupMe - if you haven’t gotten that yet - let us know!
** Additional Support **
In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
Tip: Find all your other call windows across your first year, please visit the EN Staff page.
Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.
Coach Phone Consults
If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.
Congratulations for moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!
~ Team EN
~ Coach P
Swim (500y): 8:30 (wussed out and dried off)
T1: 2:07 (wussed out and put on extra layers)
Bike (13.5): 43:05 (including recovering launched water bottle)
T2: 1:23
Run (3.1): 23:03
Depending On the nature of the break there are several different things that could happen in terms of the surgery. Either way, you’re going to be pretty darn uncomfortable for a while. You should probably check out my blog posts on that stuff as well if you just Google my name and collarbone. There was a pretty sweet set up I had for sleeping which is helpful since I couldn’t really lay down. Then when they give you pain medication, you should definitely take it for the first couple days right away!
The worst part about the post surgery stuff was trying to keep the incision clean from surgery. I don’t think I did a good enough job here which is why it ended up getting infected. You will definitely want a very good physical therapist who can help you get back to the same range of motion which is pretty challenging. Why don’t you let me know what your schedule is for surgery etc. we can go from there. Dare I ask how the bike is?
I think I took the brunt on the fall and don’t see any damage to he bike other than burning a hole in the back tire when I tried to brake. I will take it in to get checked out soon. I don’t think I mentioned, I got a “new” bike. I found a brand new, 2013 Cercelo P3 at Northwest Tri and Bike. It was dealer stock that the bought up for a great deal. It worked with my budget and feels like a major upgrade for me. I fit and feel so much better. I don’t have the problem with my ass hurting or going numb like I do on my Specialized Allez. I hope at some point to do some fit work on both bikes to get them dialed in.
My doctor is a sports guy, so he said we will talk PT more at our first follow up visit (on the 23rd I think). I also got a recommendation for a physical therapist near me I may use. I just need to find a primary care physician as my last one just retired.
So, obviously this sucks but trying to look at the positives. I may still go to Victoria 70.3 to support Jason and other EN. I’ll look into volunteering if there is something I can do one handed.
I had planned to so the Ride Around Washington (RAW) with Cascade bike club at the end of July. Will be taking to my doctor more I that still makes sense. It’s 6 days of biking and camping (I’d add some running too). He just wants me to limit stress on the bones while they heal as much as possible so I can be good to go for Madison. I may rent a recumbent bike for the first couple weeks.
Well, that’s the latest. Thanks for your support. Found your blog post. Good tips!
First, while I wasn't able to participate, I went to 70.3 Victoria to support Jason Brandt and the other athletes. I volunteered on Saturday and got to meet some great people. Great race - maybe I'll go back next year so I can compete!
Today is day 30 post accident and 25 since clavicle surgery. I turned the corner regarding pain related to the clavicle 3 days ago. The broken ribs are still be an issue in terms of pain at times, but overall I'm starting to feel like I'm mending. I'm still sleeping in my recliner as being on my back, and worse, if I roll onto my side is really painful. Thankfully I have a great recliner and lots of practice sleeping in it so I'm sleeping pretty well.
I've been walking almost every day since the incident, and I've recently gotten more consistent on the trainer to keep some fitness. It's amazing how much fitness I've lost and/or how much the injury is effecting my heartrate and breathing. In the last week I've ramped up the trainer work but it's still a fraction of where I was. Today I tried running for the first time which while uncomfortable didn't hurt too bad. I just couldn't go fast or far, but it did feel good to run again.
I got my bike back from the shop for a tune and checkup. The back wheel was trashed so I "had" to upgrade. I got a set of HED jet 6 plus as a budget upgrade. I haven't ridden it yet, but it should be good to go. I also ordered a wheel cover so I'm ready for race day. I got a shinny new helmet - it goes awesome with the Endurance Nation tri kit - orange and red. I know it will make me faster.
My next follow-up with the surgeon is 6/27. Per his advice I have a PT appointment scheduled for 6/28. In the meantime I'm doing the exercises he recommended just to get increase my range of motion (below my shoulder).
So I could use some advice on how I should structure my trainer and runs workouts for the next couple weeks. I'm kinda just doing what I think I can do - pushing a little but also trying to make sure I'm not pushing too hard and impacting my healing. It's hard to do more than 60 minutes on the bike using only one arm. Today's run was only 21 minutes @ 9:46 / mile. So slow! As long as I don't wake up in a ton of pain tomorrow I'm going to try a longer run tomorrow.
Ironman Wisconsin is 12 weeks, 5 days away. I could defer - but I don't want to. I also don't want to walk most of the run. Anything you can suggest to get me into consistent, productive workouts to get me back on track would be appreciated. I know I need to have reset expectations for my first 140.6, but this is super important for me so I'm looking for any advice to make the best attempt possible knowing my current limitations. Thanks for any advice - I'll check in after 6/27 and my next orthopedic appointment. Thanks. Hope you having a great spring and are enjoying the weather like I am.
Have you upgraded to final surge yet? If you have, I can jump in there and make some basic modifications to the workouts for you. Please let me know. In the meantime, I suggest you go on the hunt for a good physical therapist. You want to find someone based on the experience of others in your area who understands triathletes and is really good at manual therapy. You will need someone to physically manipulate you and help restore your range of motion. You don’t need someone who’s just going to tell you a bunch of exercises.
I am very excited to help you in this next step. Let’s do this!
Take 2....(lost my post when trying to upload a photo).
It's been a long time. I'm guessing you don't mind that I've been too busy training a doing stuff to check in. Especially since I'm now an Ironman! Wisconsin went great. I don't think it could have gone better. Bike injuries are almost fully a non-issue. All of the guidance plus my race plan and EN feedback was super helpful in ensuring I had a great day and finished under my 12 hour goal. I think a top 15% for this tri newbie is a pretty damn good fist IM (11:47 - S1:08, B6:00, R4:28, T1 7:11, T2 2:09). I couldn't have done it without the coaching and support of EN member and friend Jason Brandt. The EN team members there were also great. I really enjoyed mixing it up on the course with Danielle and others and seeing EN shirts in the crowd.
Speaking of Jason Brandt, he decided to do IMAZ, so I think I'm going to as well through IM Foundation entry (plan on pulling the trigger tonight or tomorrow - just need to raid the kids piggy banks to pay for it). Now that I have one under my belt, and enjoyed it so much I'd like to see what I can accomplish in the next 8 weeks.
So - I'm looking for your training plan input. I am on FS. Should I just load the IM plan or do anything differently?
PS - I'm sending thank you notes to my surgeon and physical therapist. They worked wonders! I'm scheduled to have my clavicle pin out right after IMAZ so I'll be down just a bit while that heals.
@Kent Gavin - looks like you caught the bug! Congratulations to you on a fantastic race. That type of performance is nothing to shake a stick at, especially in the first one. The most important order of business is to recover first, so I hope you’ve been doing it.
I will help you load the final few weeks into Arizona and make a few adjustments. For most first timer is the biggest improvement area is the run. Have you written a race report yet? If so, I can use that to make recommendations for Arizona. In the meantime, I suggest you go do a little research on Arizona in the race report form or on the master Racing resource section of the site.
@Coach Patrick - Race report finally posted. https://endurancenation.vanillacommunities.com/discussion/25186/kent-gavin-you-are-an-ironman-2018-im-wisconsin-race-report#latest
IM training plan loaded to finish 11/18 for IM AZ - appreciate any suggestions / adjustments.
Agree the run is where I can make the biggest improvement.
Read the revenge protocol wiki last night. Starting my Arizona research....
I love the race support, and I’m so impressed with your execution. Sure there are a few things you could fix that for my big picture perspective I can’t ask for anything more. You put together a fantastic day.
Heading into Arizona it’s important to remember that you simply can’t do the same training again which is why we have the revenge protocol. You don’t need to do as much running, Chick-fil-A with a long run. But we will still want the front frequency. Before you dial in that though, we can get you back into the pool and on the bike. I am not worried at all about your swift so feel free to dial that down just to switch the week until November will be wrapped it back up again to three or maybe even four. Your swim is great.
I think the real opportunity for you on race day is the bike. The course is not hilly like Wisconsin but there will be wind which is a virtual hill. Why courses require you to spend a lot of time in the aero bars so you’ll want to get flexible and then significant time did your training in that race position. Race wheels and Helmet selection make big differences, so choose wisely.
Finally, get used to riding Your target was at a range of different cadences. If your normal cadence is 90 RPM, then you should spend time at 85, 80, and even 75 minutes. Think of it as something like eight minutes at a lower cadence two minutes recovery eight minutes a normal cadence two minutes recovery eight minutes and a little overheated two minutes for coverage, does that. You can insert an hour of that type of training into your Long ride so you are ready.
The big difference will be the run. A flat Road is also challenging, but it does present an opportunity to execute better. Really focus on those first 6 miles in your heart rate so that you can get in the calories you will need to be successful.
Please let me know if you have any specific questions!