Cindy Banchy 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
58 years old today!! Female and just started Tri in 2011 with a sprint. Have done two wisconsin IM's. Current fitness: Will put in zones/vo2 later. Work out 5-6 times a week some 2x days.
Your Races
- 04/29/2018 - Get in Gear half Marathon
- 06/10/2018 - Ironman 70.3 Wisconsin
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 29, 2018
- 2/5/2018 Load the OutSeason (Run Focus) Plan, 14wks to end on 5/13/2018
- >> Transition Early <<
- 4/9/2018 Load the -- Swim Camp to end on 4/22/2018
- >> Transition Early <<
- 4/16/2018 Load the Intermediate EN*Half to end on 06/10/2018
- 6/11/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/24/2018
Coach Notes
Happy Birthday!!!!!! Great to have you here...I have put in some basic guidance for you on the plan...this first week you can do your testing / zones and get up to speed. You'll be starting the OutSeason Plan on Monday, so you'll want to load that up per the list of races ^above^ to make sure you are on track. The OS is our most important plan, and you'll do the first two phases (10 weeks) before you bounce out into Swim Camp to recover...just for a week.
Then you will load up our HALF plan, wiht that first week involving a bit of trickery as you will be pushing the long run to the weekend (for your half marathon) and this could mean cutting the long ride down (time, or intensity, or both) depending on how you feel. We can discuss in more detail when we have our Coach Call: https://calendly.com/pmccrann/15min
Looking forward to connecting with you!
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
I'll read through the forum and get going. Also, I'm skipping the trial as I need to get focused on the outseason/season now. Looking forward to joining the team and working with you.
So good to talk today. Thank you for the time!!!
Here are my thoughts and questions / homework for you from our call:
In terms of community, please check out the Boomer Forum here as you'll find many compatriots on the Team. We have some amazing women here in the 55+ group, including @carol_defazio @Sheila Leard And @Patricia Rosen To name a few.
For local stuff, you should connect with @John Withrow As he's new to Minneapolis but a long time ENer...or just create a post on the Dashboard asking for Roll Call!!!
When you are ready, please set up your next call with me here: https://calendly.com/pmccrann/15min
Can't wait!!!
~ Coach P
and the trip to Patagonia! I want to go!
When you get ready to do Machu Picchu, let me know. I can recommend some great Travel Adventure organizations. Make the bucket list happen.
I have your TP.com right now and I see the combination workouts (hiking coach and other)...all those workouts really stress me out!! It seems you are managing them just fine...in terms of your basic week for the OutSeason Plan right now, I recommend you modify your week as follows:
I also looked as your past race (Wisconsin 2017). It would be GREAT if we can get you to wear a Heart Rate Monitor so we can see how your body is reacting to your efforts (and to help you pace better). I saw some early 9:00 miles in Wisconsin before you cracked. This is despite your key long run (20 miler) was done at 10:56/mile pace on 8/20. That's a common error, so don't get too spun up.
We might need to adjust the schedule above just a bit until end of April. I'm in a Monday/Wednesday bike class at a biking studio so I've been flipping (ok, just started to flip) the M/W and T/TH schedules. So should I just flip Monday and Tuesday? I think the rest is pretty straight forward.
I know the schedule looks overwhelming but those strength things are usually about 15-20 minutes and not that hard. There are a few good stretching ones as well. I'll start to tapper on those and follow the above plan.
Also, you mentioned testing in a previous entry. Do you want me to do that next week? If so which ones.
Yup, mile 18 (gotta love that mile) killed me in madison - t-band just gave out. I could have pushed it and taken 3 months to baby it back or I could have dialed it back and my time suffered. I chose the latter. Too old to mess with my body. BUT I was having a pretty good run until then. You see the slow miles in training because that is what my coach had me do. And YES I made a very rookie mistake coming out too fast. Where are the pacers when I need them. All good fun and great lessons learned. ALWAYS something to improve. That's why I love this sport.
Now that I'm finally past the log-in gremlin, I'm hoping to spend more time getting to know the site and forums.
Thanks Patrick. Have a great Friday.
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!
subjective: I'm not sure that I'm using the site very well so I can't really answer these questions. I really still need help figuring out which plan I should be on and how to know when to jump from plan to plan.
Went well:
1. Was able to do the plan at level 3 for the most part
2. Sunday ride was solid and kept it in zone 3 for 80 minutes
3. got 22 miles of running in (after no running for 3 weeks)
Improve:
1. Everything seems slow
2. Swimming times were really bad but I haven't been in a pool for over a month so some slack
3. Didn't get the saturday workout in (family obligations)
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!
Saturday simulation:
Good:
1. Had my head in the game and executed.
2. Nutrition plan seems pretty solid. would be good to try a few other products but the tried and true still works
3. Kept my HR in zones 3 (bike) and 2 (run).
Bad:
1. Couldn't do the swim. Pool closed. That really threw a kink in it all. Both mentally and physically. Just had to move on.
2. Couldn't hold the watt level that I wanted. Went out too hard.
3. Walked more than I wanted in the run but was able to do it. (had to do it inside - was 18 outside - my limit is 20)
4. my weight is up
I'm concerned that I've got a half marathon at the end of the month and I've not run a solid 10-12 miler yet. Also, not sure how to adjust my schedule as the pool will probably be out for at least a week - repairs......
1. Only missed the friday afternoon run.
2. Did both test and now I have a solid set of zone numbers in en
3. Watts were at 160 (seems high for me) but I'll take it
Improve:
1. Run still feels slow
2. Dropped a 1/2 hour on the saturday ride. Just didn't have it in me yet
3. Pulled T-band again. Need to do more warm up and stretches
Solid week. I need to take MOnday off as my fatigue is at 158 on TP. Time to move a bit of that to form.
If it doesn’t happen, however, don’t worry about it. I could warm up And smart pacing will always rule the day. I’m excited to see your fitness come around through your frequency. Remember to give yourself extra time to warm up as you start handling a larger training.