Davita Burkhead-Weiner 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
70.3 Galveston 2014, 70.3 Ohio 2016, 70.3 Naples 2017
140.6 Boulder 2017
I grew up as a swimmer and am still quite burnt out on swimming so it is not my favorite discipline though I can get back on track pretty quickly all things considered.
Unfortunately, after Galveston I learned that I have two laterally herniated lower back discs which makes it difficult for me to stand for long periods of time or to flex my back. The good news is that biking feels awesome and running works pretty well too! If i swim properly my back is generally good though a wetsuit can be problematic at times. I also have pretty bad bunions esp on my left foot so have some trouble with lunges and such.
I was in pretty good shape through June 2017 and my IM Boulder, but then really took advantage of a summer off, so need to get myself in gear for a June 70.3
Your Races
- Wisco 70.3 6/10/18
- Ironman 70.3 Wisconsin (2018-06-10) #70.3WI_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 01/12/2018
- On 1/8/2018 Load the 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*Half to end on 6/10/2018
- On 6/11/2018 Load the Post Half Transition Plan to end on 6/24/2018
- Connect with Coach
Coach Notes
Hey!!! Time to get rocking and rolling. I have dropped you right into the OutSeason Plan, run focused, for a good run program. Nice and consistent, minimal flash. You can push yourself on the bike, but nice and smart on the run. No need to swim until April, so maybe do some strength stuff related to that so you are ready, but no need to go nuts.
Sorry to hear about the bunions; I don't want to put you into a bad position, but having some strength is a good thing (esp Mon / Fri in the OutSeason Plan). What alternatives do you have?
Let me know what you think!
~ Coach P
Comments
Great to talk with you...sorry these notes took me a while! Here are my notes from our call...
- Our Next Call....you can use this link to book it up, ideally for early February! https://calendly.com/pmccrann/15min
Chat soon,~ Coach P
I am still making my decisions about whether to continue as an endurance nation team member versus just following a workout. I am at a point where I mostly just want to have a plan and follow it (I just started a new job and it has been very stressful, so when I get home I don't want to have too much thinking to do) which would mean not using the resources to anywhere near their fullest capacity.
That said, I do like the workouts and in looking at your ideas for the outseason bike plan, swim camp, 70.3 plan, and post-race plan, I am excited to stay on track with workouts...even if it means a few missed workouts replaced by cross-country skiing!
So, I am torn to say the least. For now, I am off to do a workout.
Welcome to your SECOND MONTH of 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
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness: 1 (but not training for it currently)
Bike Fitness: 2
Run Fitness: 2
Weight / Body Composition: 2
** Subjective Information **
What is Your Biggest Improvement So Far? Endurance
In What Area Do You Need Additional Support? Strength and flexibility
Would You Recommend Endurance Nation to a Friend? yes
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!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Strength+%26+Core+Central
On other question, as I look ahead at this week and next week's training programs. For next week (ie: week 16 of the 2018 Half IM Minimalist program), the Sunday workout calls for two runs but it was a bit confusing because the second run states that it should be "off the bike." Can you clarify whether this is a bike/run brick or a split run day?
Thanks!
It’s meant to be a split Run day, that might just be a bad coach note that Is left over there. Remove the splint run to Sunday so that you still get the run in and preserve your legs!.