Cheryl Turpin 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
Current Fitness is very good. I am going into Day 43 of a 60 day Run Durability Challenge with Brenda Ross. I have been cycling with my Endurance cycling group with power approx 3.5 hrs per week. I Strength Train once a week for 1.5 hrs. I’m within 3.5 lbs of my race weight. Running has been a combination of treadmill, outside and a little pool running when I tweaked an Interior Tib. Muscle
Your Races
- 04/22/2018 Spring Fling Half Marathon
- 07/15/2018 Musselman 70.3
- Ironman 70.3 Steelhead (2018-08-12) #703Steelhead_18
- 10/22/2018 Petit du Train du Nord Full Marathon
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 December 13, 2017
- On 12/11/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/7/2018
- On 1/8/2018 Load the Beginner OutSeason (Bike 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 Bike Focus Block, 6 Weeks to end on 06/10/2018
>> Transition Early <<
- On 5/28/2018 Load the Beginner EN*Half to end on 08/12/2018
- On 8/13/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/26/2018
- On 8/27/2018 Load the -- Marathon [Balanced], 24 Weeks to end on 10/22/2018
- On 10/23/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/5/2018
- On 11/6/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/3/2018
Coach Notes
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
This will be unlocked after your trial expires.
Looking forward to working with you this year,
~ Coach P
Comments
forgot to tell you that I have a Total hip replacement which was done in September 2014. I have taken 2.5 years to get where I am in my running. I use 10 and 1s but cannot really do speedwork...always causes me injury. I did my first 70.3 before my surgery with bone on bone hip pain. The 2016 race I finished the race but past the run cutoff as I had a massive asthma attack and had to walk most of the marathon and some of the hills on Dupliesse. So I have worked really hard with my Sports physio to get me where I can develop a new run style but I have to use Galloway to give my calf muscles a change during the run. It works. My focus is to finish both my 70.3s at 6.5 hrs. My run needs the most focussed work.
Cheryl
i have scheduled our call for December 19th at 12:45.
In this call I would like to discuss the following
Current workouts planned and how to fit in my current workout commitments:
My 60 day Run Challenge doesn’t end until Jan 1st 2018. I would like to continue with the challenge as I have been vs. the runs you have scheduled in my plan.
Every Sat between Nov 1st and March 31st, I ride with my Enduro Cycling group as I have for the last 3 years. It is a prepaid standing commitment that I enjoy and derive great benefit from as it sets me up nicely for my out season. The length of each clas increases 20 min each week. This Sat we will ride 113 minutes. We ride with power using our tested FTP. The FTP is retested every 6 weeks. Currently my indoor FTP using Cyclops Bikes that have built in power metres, is 165 (that’s the adjusted rate). My zones are based on that FTP. I will retest on my own trainer at home as soon as it is set up for outseason. I ride with Stages power meter on my bike using a fluid resistance trainer. I ride at home 2 times a week.
Also so I Strength Train for one hour every Monday morning with my trainer of 5 years. I intend to keep that as it is as it works. My main focus is core followed by upper body.
Swimming comes very easily to me and I use the TI method. I only swim once a week until I can get outside...I work on stroke function....becoming more efficient by breaking down the proponents of the stroke and nailing proper techniques. I do not believe in Swimming endless sets with poor technique. My goal is efficiency in the water and at the end of every session, I do swim timed sets of 50ms. I do not swim more than that distance unless my technique and form are at a certain level. I will be swimming a 10km OWS this summer. Long story short I would prefer to swim my Methodology and my own training plans...I need you to tell me how many times a week. I have been using this system for 4 years and it works well for me.
Bike and Run are where a concentrate my efforts ...my success in 2018 will be a direct result of concentrated work in those areas.
If you wish to provide answers in this forum rather than at the time of our call, that’s fine.
Thanks for your time
Cheryl Turpin
Thanks
Cheryl
Here is the schedule of my Sat workouts with my Enduro Group.
https://docs.google.com/spreadsheets/d/1hdjNX6nOHaQGATL1egJKP7ERVtjq5U--1HwKxh9ODDk/htmlview
Cheryl
we have a call scheduled today at 1.....are we still doing this?
1) You are run streaking, so please check out our Run Durability on GroupMe (if you do the phone / app / chat thing) as they are all running and cheering one another on.
2) I am with you, 100% focused on the bike this OutSeason®. We'll want steady running (road or snow) with minimal "flash" just great consistency. But we'll push you on the bike and Zwift should hopefully help with that. We can get more specific on that in January when the OS starts.
3) I love the goal of the 6:30s in the half...I'll keep that in mind as we proceed.
Help me map out your basic week...just copy and post the days in and fill them in with your reply, so I can help you edit / refine it!
We are starting snowshoe running this week. Going out on Thursday. It’s a loose schedule as it’s not outseason.
cheryl
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/15minSwim - 3
Bike -3
Run - 2
175...
Body Comp....what are you looking for?
Cycling
Running
based on my trial , yes
Frequency is still our #1 tool for run improvement...do you feel on track with that? Are you indoors or out right now? What's your biggest run limiter?
Re the body comp, I was looking for a ranking, not a specific number. But no worries...what is your target race weight? We'll need to figure out a plan if that is something that you want to improve, and if so, what that looks like.
Some folks are all in with it, others are like "i train so I can eat" which is also cool. Let me know!
~ Coach P
I have been snowshoe running outside 2 times per week and on the treadmill once a week. The snow shoe running makes a big impact on treadmill running....I’m getting faster on the treadmill just slogging it out in the cold snowshoe running....I feel bad for Brenda as she always has to turn around for me ....she is very fast. Yet I always say you don’t get faster unless you train with faster people that push you.
My target race weight is 170....I actually weight 180 due to a few too many carbs over the holidays. I have a plan I follow and it works for me...due to missing parts of my gut, there are foods I cannot eat and I have absorption issues . Yet I have had success in the last 16 months losing 25 lbs....and a ton of inches.
I need to learn what to eat to eat before and after workouts when OS starts.....
i don’t have an actual Outseason Plan as this is the last day of my trial ...Jan 7th. What level am I for the BikeFocus? My last FTP test was 171.
Now that I’m a full Team Member and my trial is finished, are we supposed to set up a second phone call to fine tune my schedule?
i won’t be able to Zwift as I don’t have a laptop. Yet I will have TrainerRoad which Brenda will help me setup and show me how to download the workouts. Didn’t know if that would make a difference in my plan or not?
No difference at all with Trainer Road, the workouts are exactly the same. The only difference is that you need to join our Trainer Road group so you have access to those workouts. Zwift Is certainly more social, but you will still see positive gains from using the Trainer Road platform.
See my profile pic....that’s the last day of my 62 day Run Streak...Jan 1st...1 hr snowshoe run with Brenda in -40 weather down beside the river....pretty good jump for a 54 year old with a Total hip replacement.....if I do say so myself!
have a good one
i was speaking to Brenda today about Trainer Road and the VO2 max percentage for the intervals of 30/20....I did the Level 2 ride My FTP is 171 yet when doing intervals, the max is 256 for the 30 sec on....I tried but I cannot do that....it wipes me out....highest I got was 219. My % is set at 150% of my FTP = 256 on TR yet Brenda who has an FTP of 178, did the L3 version of the Bike Workout had a VO2 max % if FTP of 213.....she was using Zwift which the % set at 120.
Why are they different...? Doesn’t make sense that the L3 ride in Zwift has a lower Max W in intervals than L2 in Trainer Road...I can do the 120 % but cannot the 150%.
The only explanation I have is that the workouts were created by different volunteers...so I can't speak to why one is 120 and the other is 150. You are supposed to do max sustainable effort...so maybe use the Up / Down arrow keys to dial them into 215 say, and ride that? Some people can push that effort...so maybe thats our goal, to get you to like 235 for these 30" by the end of the OS!!!
Keep up the great work,
~ Coach P
Harder is better, especially for those shorter sessions. Don’t worry so much about comparing yourself to what you know or think others can do. The most important thing is that you’re just beating you from seven days ago!
just a note to let you know I have had the flu since Sat night. Fever, chills etc and have chosen to stand down from workouts until my fever subsides and chills leave.
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