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Kevin Lanahan Official Coach Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢

@KevinLanahan - great to have you back!!! I don't see any races for you now, but I know that Lake Placid is the 2019 goal.

This means a 10/29 OutSeason® start (mark your calendar!), which gives us ten weeks to prep. There are a few options. 

Baseline is the Run Durability Program (RDP), which is frequent running to set the tone for next year. Super easy to achieve, not very demanding. Could lead to a Fall 13.1 or something similar. 

Another option is if you want to keep multisport going for a bit longer, as you are maybe doing a late season triathlon....or perhaps something like a century / fall ride / etc. 

Whichever you choose is fine...just let me know here so I can help!

~ Coach P

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Comments

  • Kevin LanahanKevin Lanahan
    Thanks so much!  You've built one serious machine here that I will use to bring me across the IMLP finish line.   I'm so focused on July 28th, 2019 that I haven't really given thought to the OS or this shoulder period prior.  Happy to take any / all suggestions you might have.  I'll review and give some thought to Run Durability but I know I need lots of work on the bike, primarily.  Would love a late fall half or mary - even just to wrap the head around long distance.  Last running of that length I did was last September (19 miles) on minimal race prep and things went surprisingly well.  Thanks again and really looking forward to this.  
  • Coach PatrickCoach Patrick
    @KevinLanahan

    Deal! Believe it or not, as unassuming is the run durability training looks, it is powerful. I am off for a fall half marathon, are there any local ones you’re thinking of? Or some dates you can shoot over to me? That would be helpful.
  • Kevin LanahanKevin Lanahan

    Patrick,

    Apologies for the radio silence. On Aug. 22 I was hit by a car in the last half mile of my ride and I've been laying low, getting rest and recovering. The good news is I walked away (not literally) with no structural injuries. Deep hematoma in my back, glutes, and right quad. Car impacted with my front wheel and threw me into a road sign with such force that I sheared off the break away pins anchoring it to the base. Ambulance, cops. Whole nine. Fun stuff. But I'm coming around and will try and run (very slowly) today. Assuming that isn't a disaster, I'd like to pick this back up and get onto the plan we discussed. Thanks and be careful out there. #CarFreeZwift.

  • Shaughn SimmonsShaughn Simmons

    @Kevin Lanahan

    So sorry to read about your accident! How is the hematoma healing?

    Zwift is definitely the right option. I find Zwift to drive more performance gains than riding outside. Join some of the EN group rides/races and well as the EN Groupme to get dialed in. Its a lot of run work with a great group of veterans.

    Keep moving forward!

    SS

  • Kevin LanahanKevin Lanahan

    @Shaughn Simmons Thanks very much. At this age everything comes around a little slower but I'm healing. A lot of shades of purple I didn't realize the body was capable of. And thanks for the EN Zwift ride info. I'll get up to speed on that soon. See you out there on Watopia, etc.

  • Coach PatrickCoach Patrick

    @Kevin Lanahan holy shimoly!! glad you are on the mend. hopefully insurance is taking care if you and you can now get that superbike you’ve been dreaming of!

    zwift is legit— a lot of great work going on in there!

    hopefully some light exercise will help you heal a bit faster...

  • Brenda RossBrenda Ross

    @Kevin Lanahan

    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:


    ** 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!


    ~ Team EN

  • Brenda RossBrenda Ross

    @Kevin Lanahan


    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!

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