Philip Mazza Official Coaching 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
Old Timer, maybe not in age, but did my first triathlon in 1987. And yes, everything was neon. I so wish my Oakley Blades had survived. 10 Ironman starts, 9 finishes, best was 10:44 in Louisville in 2010. Couple of bad injuries since then. Finally have the body and mind about sorted now and looking to enjoy racing again. The fantasy is to qualify for Kona as a 50 year old next season (2019). It is still just a fantasy at this point, I would like to work this season to the best of my ability and then decide if Kona can be a reasonable goal. Current fitness levels are not anything spectacular, but I enjoy hard work and consistency. Over the last few years I have learned quite a bit of wisdom about taking care of my body and mind. Honestly, my state of mind is probably my biggest limiter. I believe that if I can keep my sh*t together for 18 months or so, I can have the race the of my life.
Your Races
- 06/24/2018 There are a couple this day, but probably Loveland, (Olympic with 30 mile ride)
- Ironman 70.3 Ohio (2018-07-29) #703Ohio_18 ** A RACE **
- 09/16/2018 (half-iron) Harvest Moon (in Boulder)
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 03/22/2018:
- On 3/19/2018 Load the OutSeason (Bike Focus) Plan, 14wks to end on 6/24/2018
- >> Transition Early <<
- On 5/27/2018 Load the EN*Half to end on 07/29/2018, do the L1 run and L2 bike workouts.
- On 7/30/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 08/12/2018
- On 8/13/2018 Load the EN*Half to end on 9/16/2018, do the L2 bike and run workouts.
- On 9/17/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 09/30/2018
- On 10/1/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/28/2018
Coach Notes
So great to have you back. I hope you have scheduled your Coach Call so we can talk soon. I agree with you on your statement ^above^ about the power of consistency. I agree...if we can show your MIND what your body is capable of, we'll be in a great place. But it won't be easy, it will take some time to get it done right.
You'll start off with the OutSeason Plan and you'll do Phases 1 & 2. This will allow us to lock in a BASELINE of good running, and build on the bike (which is safer to push). When we talk we can get more details in...but for now, let's get to work!
~ Coach P
Comments
I usually did the swim earlier and then transition to the weights even though I meant I was running around the gym with “goggle eyes.“
Part 1: Steady Run
Continue what you've been doing and be smart. No "fast" running until you are 100% healthy and sustaining 20 miles per week...so for now, consistency is king.
Part 2: Quality Bike + the "Monthly" Long Ride
You are doing a solid job in the OS sessions, add some variety and boost that work with occasional (every 3 to 4 weeks) longer steady ride. Not hard or fast just getting out there....
As the weather gets nice we can add some simple volume with your work commute....let me know when this is in play and we can adjust!
Short Term...This weekend bike test and start incremental run adjustments as needed. You should be in a better place when we get to week 5!!
Onwards!
~ Coach P
Take aways: Keep on keeping on. I am gaining fitness. I'm not worried about the lower average HR for this test. As I get more fit, I will be able to stay "aggressive" for the entire 20min (I had to take 30 second breathers several times throughout the test). As I get more fit and better at applying my effort through the 20min, I suspect my HR will end up back at my old norms.
It is now time to be patient and get the work in.
You want to be strong and not really work too hard aerobically so that you can Get off the bike and still run very well.
But from a strict Endurance standpoint I am very pleased with your progress. Keep pushing the power numbers for now we don’t stress about the heart rate stuff until we get closer to your race — just track it.
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
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: (given the time of year and current workload: 2)
Bike Fitness: (given the time of year and current workload: 2)
Run Fitness: (given the time of year and current workload: 2)
Weight / Body Composition: (given the time of year and current workload: 2)
Feel like I'm on a gradual incline up in terms of fitness...a very good thing. I need to be cautious and steady.
** Subjective Information **
What is Your Biggest Improvement So Far? Consistency. EN provides a bit of accountability for me, i.e. if if I'm going to pay for a plan, I better follow it!
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend? For sure. I have.
I found an olympic distance race in June I'd like to add to my calendar. Is it the Deuces Wild race in Show Low, AZ. I will schedule a call with Pat to see if my schedule will change.
MyRaces
I defer to you on those choices but I didn’t rest day out of the gate is perhaps the easiest way to make sure that you’re giving yourself an opportunity to recover on a frequent basis. If you’d like to discuss it more, please feel free to set up a call with me using the drop-down menu under the training plan tab.
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!