Daniel Molina Official Coach Thread
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 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
Coach P, I'm coming off IMAZ with my slowest time (12:04) in past 3 years (11:15 and 11:04). My fitness was affected by injury (concussion and broken ribs) after crash at Redman 70.3 in late September. I'm below average swimmer (1h 27min PR for 2.4 miles), stronger bike FTP 260-290, average run (4hr 2min PR for IM 26.2). 2018 plan is Oklahoma Memorial Half Marathon on 4/29/18, Lake Placid Training Camp 6/21-24/18, IMLP on 7/22/18 (second time, last done 2016), Redman 70.3 on 9/22/18, and IMAZ (5th consecutive time) on 11/18/18. For IMAZ I'm looking for a solid sub 11, with a stretch goal of sub 10. Sorry for all the detail.
Your Races
• Oklahoma Memorial Half Marathon on 4/29/18
• Lake Placid Training Camp 6/21-24/18
• IMLP on 7/22/18 (second time, last done 2016)
• Redman 70.3 on 9/22/18
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 11/20/2017
• 11/27/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/24/2017
• 12/25/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/21/2018
• 1/8/2018 Load the Advanced OutSeason (Run Focus) Plan, 14wks to end on 4/15/2018
• 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
• 4/30/2018 Load the Advanced EN*Full to end on 7/22/2018
• 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018
• 8/12/18 Load the Advanced EN*Half to end on 9/22/2018
• REST WEEK!
• 9/30/2018 Load the -- EN*FULL BIKE FOCUS PLAN to end on 11/18/2018
Coach Notes
Thanks for the information! I'd like you to recover with the Run Durability Program now (build the run) and enter the Jan OutSeason Plan (build run even more). We can work in the 13.1 over Swim Camp and then look for you to work into the EN*Full Plan.
With your FTP, the keys are body comp [weight in LBS divided by height in inches should be around 2.5] and run durability. You'll get faster will more frequent runs, even the short easy ones...I swear!
Let me know what you think!
~ Patrick
Comments
Redman 70.3 on 9/22/18
IMAZ 70.3 on 10/21/18 (Low priority race. I'm having second thoughts about this one. My wife Jasmine is doing this race as her second 70.3 ever and she talked me into joining her. Maybe I might be better as a sherpa and earning major SAU with her. It sure sounds like I'm looking for your blessing here to pass on this as a race doesn't it?)
IMAZ on 11/18/18
Thanks for the feedback coach and getting me through another IM!
I have amended your plan ^above^ so reflect the IMAZ selection.
I think we have a chance here to lock in some of your lessons learned from LP, specifically:
- Body Comp...what can we do nutritionally to get you on track?
- Focusing on Mid Week intervals (2 x intervals) and just keeping the weekend ride super easy....this will let you get stronger without the cost of riding hard AND long.
What do you think? If you are in Final Surge, I can help make some edits or a template week.I like the concept of the mid week intervals. Just being a self-experimenter by nature, I looked back at what I was doing when I had my FTP in the 290+ range a couple of years ago now. I am a big fan of the Sufferfest platform, and I was religiously doing "Extra shot" which was a 20 intense. just above threshold ride. I was doing it almost daily, more as a routine first thing in the morning. I think it's the same concept you're suggesting.
Onwards!
~ Coach P
@DANIEL MOLINA --
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
Sorry to hear about AZ...but it was a LONG YEAR BROBEANS! I think you need to make sure you are recharged...so giving you plenty of time between now and Jan OS.
The goal of the OS isn't lifetime bike strength (we can aim for that in that phase 4 weeks of the OS) rather it's consistency of training. You need to get the frequent runs and rides in such that you are a machine. This is what will make you strong and lean along the way.
To put it another way, I don't want you to work super hard in the first part of the 2019 OS as you'll still be building up.
The OS will have you ready for the OKMHalf, so no worries there. Once the warmer weather hits, we need to have you outside and doing some early bike volume weekends to transition your OS work into IM work. Maybe find a May/June Century or similar event you can piggy back on? Let me know!
Your Races
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.
Your Notes
Hey Coach P. I just wrapped up IMAZ with my all time slowest race there (5th consecutive year) 12:28. My fastest has been 11:04, two years ago. For this year body weight (172 vs 190) was up and bike fitness was down (FTP 290s vs 230). Not proud of that but eager to improve. Did IMLP in July with time of 12:34, was (180 lb and FTP 255). Ready to hit the off season and rebuild my bike to historic levels and build some run durability.Current fitness is intermediate for me. Like I said, just finished IMAZ a week ago. And will be loading up the post IM plan. I hate that I just clicked on intermediate, since I know that I am capable of a solid sub 11 time, but I want to be realistic and overachieve. Plan for 2019 is Oklahoma Memorial Half (want to PR), IM Canada and IM Arizona.
Let's get to work!
~ Coach P
Coach P,
Thank again as always for you insight. I agree that 2019 seemed like an incredibly long season, and a mental clearing was/is needed. Excited to transition in a good way!
😎
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
Your Races
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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.
Your Notes
I am fresh off of IMAZ. This was a tough year, with some medical diagnoses out of my control, including a heart work up that resulted in a diagnosis of Endurance Heart Syndrome. My cardiologist is an avid triathlete and has raced Kona so we worked very closely through this along the way. Everything happened to me in July, so I wasn't cleared to do IM Canada and my fitness nose dived, as this was required by my cardiologist. I ended up getting a clearance to resume training, with bottom line risk that I have a 7% chance to sudden cardiac arrest. Sitting on the couch is a higher chance of slow cardiac death in my book, so resumed training in October and muscled through IMAZ with a 12:22 (which included an 80 minute mechanical on the bike). Ready for a better 2020!!!I've been following the EN Outseason Plan, followed by Run Durability Focus, then IM Race Prep through EN for the past 5 years.
Let's get to work!
~ Coach P
Thanks for the feedback Patrick! I'm digging the video response, cool deal. Can't wait to see you and the crew in St. George.
Thanks man I really appreciate it! Have a great holiday and I look forward to seeing you in May too!