Ken Pehoski 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
I have raced IM 70.3 Zell am See twice, once in 2012 (inaugural) (time was around 6:15) and once in 2013 (first course change)(time was around 8 hrs). The first year I trained with EN, the second I didn't have much time to train due to work schedule. I have also raced at least 2 dozen short course events throughout Europe. I am now stationed back in the US (Colorado Springs, CO), and just got back from a deployment to the middle east where I had plenty of time to get my cardio back within a 'beginner' level after recovering from a hip injury. I have currently been running 3-4 miles every other day, and biking aprox. 40 minutes the other days. I've been trying to work on flexibility to avoid re-injuring my hip, and to stay fit for hockey.
Your Races
- Ironman 70.3 Muncie (2018-07-14)
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 January 24, 2018
- On 1/22/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 2/18/2018
- >> Transition Early <<
- On 2/5/2018 Load the -- OutSeason (Bike Focus) Plan, 14wks to end on 5/13/2018
- On 5/14/2018 Load the Intermediate EN*Half to end on 07/24/2018
- On 7/25/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/7/2018
Coach Notes
Ken, great to have you back! I'd like to get a call on the books with you -- https://calendly.com/pmccrann/15min -- so we can talk about your hip, etc. I have you diving into our Run Durability Program for two weeks before jumping early into the FEB OS (doing the L2 workouts). Then onwards to Muncie. We have resources and reports from Muncie, especially if you search the Forums here...let me know what you think and please book that call!
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
My command here is extremely supportive of 'getting after it' as they would put it and will gladly allow time for me to train, and may even come along for a couple of the workouts.
Aside from previous injuries, I think my biggest limiting factor is general cardio endurance. While I'm sure this has a bit to do with going from sea level to over 6k feet, I've been slacking overall. As such, it's been a priority for me to not focus on pace per mile, but maintaining a longer time on runs and bikes.
http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/hip-bursitis
Long story short, I was doing a ruck march (long walk with a 55 lb weight in a backpack) and a bungee cord broke and the weight sat over my right hip for about 10-11 miles while walking on pavement. Throughout the years I've been through physical therapy, but what has helped the most is strengthening the hip muscles around it (squats, deadlifts, and leg presses). I also try to keep my hips stretched out due to playing goalie in hockey, which is also a hell of a leg workout, on top of being low impact.
Currently I can make it about 4 miles max and not be overly sore for the day. Anything greater usually involves ice and motrin. As I continue to lose weight it should gradually go away.
At what point should I be looking to take my bike zone testing? Should I choose one of the off days and knock it out?
Great to catch tp today! Thanks for the time...sounds like you have a great diversity of activities in your lift between the Military, Hockey and Triathlon. Guess you are Type A through and through!!!
Baseline Stuff
(1) Weekly Plan Edits: Given your schedule and hip, here's what I recommend for you so that you get in 3 bikes and 4 runs, plus your 3 hockey sessions. There isn't any swim in the OutSeason® so I don't have that here...you don't need to be worried about the swim until May (unless we have to in order to rest your hip).
Note: I'd like the Weekly Run Mileage to be 15 to 20 miles per week for OS Weeks 1-5, then 20 to 25 miles for OS Weeks 6 to 10.
(2) Self Care: Ideally you do this on Mondays and Fridays, the two "off" days in the OutSeason® training plan. Call it 15' a night each night should do it.
Bonus self care is warming that hip up pre run. We use this great dynamic warm up called Seven Way Hips that's worth trying. Bonus that it doesn't take a ton of time!
(3) Indoor Set Up - using the Sufferfest videos is great, but you should consider the P1 Pedals and the integration with Zwift for a better user experience. Not required but would sure be great. You keep me posted as to which way you go!
In the meantime, please be sure to schedule a call with me for mid Feb: https://calendly.com/pmccrann/15min so we can be sure to keep on track!
Best,
~ Coach P
PS - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
I just got my P1S pedals in, I verified that they are functioning and will be starting the week trial of zwift for tomorrows ride.
To help further along hockey, I play Thursday nights and Sunday nights. Potentially starting pick-up games again on Saturdays. I also picked up some new gear for that as well. It's been an expensive couple of weeks...
I took this Friday off (9 Feb) of work and training to try and recover a bit from the week. When should I be looking to complete my bike zoning testing? I may try and incorporate it into my ride tomorrow.
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: Generally a 2-3, let's say 2.5. I'm happy with my swim times, however I haven't had much time to get in the pool and crank out some laps. I know I could always be a bit faster, but I usually hover around 36-38 mins for my 1.2 mile time.
Bike Fitness: 1. However I think it may be a fit issue. I made it out over the weekend on a mountain bike ride with some friends, not sure on distance but i know it was around 1k+ feet of climbing, I was smoked at the end of the ride (about 2.5 hrs). I was tired and a bit sore, but felt fine within a day. I just finished as much of today's (6 March) workout as I could handle (about 25 minutes) and feel like I sat on a leg press machine for that long. I feel like my tri-bike is only working my quads/ calves and nothing in the hamstrings or surrounding muscles. I think I may play with the fit to be a bit more comfortable, and I am always open to suggestions.
Run Fitness: 1. Running has always been a struggle for me, and something I continue to work on without sparking any old injuries.
Weight / Body Composition: 1. I've been working on dropping some weight, and really got serious about it when I joined EN again. I'm already down about 10 lbs, and am hoping that it continues on down.
** Subjective Information **
What is Your Biggest Improvement So Far? Getting back in the swing of training. I've always set an early alarm to make it to the gym, but now that I have a set plan to follow it has helped immensely with motivation.
In What Area Do You Need Additional Support? As stated earlier, I think bike fit is my current hurdle.
Would You Recommend Endurance Nation to a Friend? If I had crazy friends like me, I totally would.
I am excited to hear that a consistent training routine has helped you lose that weight and get you on track. I think you will continue to see nice returns on that.
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!