Kim Phan Official Coach Thread

Coach Patrick

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.

Coach Notes

Welcome aboard!!! I have set up your year through the Houston Marathon. Given you already have a schedule, you and I will need to connect to make sure the workouts we have here mesh with your existing training. I would also like to know more about your 2019 triathlon season aspirations so we can incorporate those into your training.

You can learn everything you need to know about our running information on our Running page Here. Also I recommend you join our Running Chat Group for support and accountability!

Your Races

• 11/11/2018 (Running) Cypress Half Marathon
• 01/20/2019 (Running) Houston Marathon

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 September 1, 2018
• Follow the Balanced Intermediate Half Marathon Plan For six week through 10/14/2018
• >> Transition Early <<
• As of 10/15/2018 Follow the Balanced Intermediate Marathon Plan Through Houston
• On 1/21/2019 Load the Post Marathon Recovery Plan (4 weeks) and connect with Coach Patrick for the rest of your Season!

Your Notes

Completed my first Ironman Texas in April (13:22:30); This will be my 6th marathon. I have done several half Ironman and Oly.Currently running 4-5 times a week, swimming 2-3x, and bike 2x per week. About 30 miles per week ramping up for the Houston Marathon in January. Just swimming and biking to keep fitness.

Your 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 will 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

Coach Patrick

@Shaughn Simmons just wanted to introduce you to @Kim Phan Who is new to the Team, racing The following events:

• 11/11/2018 (Running) Cypress Half Marathon
• 01/20/2019 (Running) Houston Marathon

Please give her a Texas-Style welcome!

Shaughn Simmons

@Coach Patrick

@Kim Phan Welcome to EN!

I am located in the Dallas area. Reach out to me as needed. Feel free to call or text as well: 214.449.8391.

I strongly encourage you to participate in the forums and join the EN RUN Groupme.

SS

Coach Patrick

@Shaughn Simmons thanks man!!!

i believe i have a call with @Kim Phan this week so i’ll keep you posted!

~ Coach P

Coach Patrick

@Kim Phan So great to talk to you today. Thanks for taking the time to fill me in on your status and goals.

• Heads up that I made the plan changes we discussed; specifically Adding the long ride to Saturday, moving the long run to Sunday, adding in some Drill Swim sessions for you. Remember you can move the workouts wherever you want in Final Surge on your laptop.
• Your larger goal is to crack 4 hours at the marathon, that means a 1:40 to 1:45 half.
• Bike Training is done mostly indoors On Zwift. You can find me there, I am "P. Mac" ... please tell me your username! Also, you can join our Zwift Event Note text group here: GroupMe EN Zwift Events
• You can see my forum post on the value of Zwift Racing here: The Value of Zwift Racing vs "Just" Intervals to Improve your High End Power Outputs

Your Homework: Please write out your usual run nutrition for racing and for your long runs. I am looking for the names of products, when you take them, how much....for example, 1 GU Rocktane Gel every 45 minutes starting at the 45:00 minute mark on race day, etc.

When we get to the marathon we can talk about split long runs, loading your marathon plan and more!

Also, please schedule your next call with me for the end of September here: https://calendly.com/pmccrann/15min

Best,

~ Coach P

Kim Phan

Thanks @Coach Patrick and @Shaughn Simmons for the warm welcome.

I am listed under Zwift as K. Phan.

For my nutrition:

Training: 1 gel (Gu chocolate) about 40-45 minutes into the run and every 40-45 minutes if the run is longer than 1:30 min. I will have two 10oz bottles with me also (one fill with regular Gatorade and the other water for the Gu). I will finish all 20 oz of fluid by 1 hr and 30 min into my run during the hot and humid run here in Houston.

Previous Marathon Race: I will take one Gel (Gu chocolate) 15 minutes before the race and follow the same plan as training. I always carry two 10 oz bottles with me for my race and will top them off at the aid station. Same plan for a half and full triathlon run except that I take in 1/2 Gu Chews on the bike along with one Gu Wafle every hour.

i am looking to make changes to my nutrition plan based on what I have learned during my last Ironman. I was taking in Base salts during the run and it seems to help with any clamping issue. I also don’t think I am taking in enough calories and electrolytes with just plan Gatorade so I will be making some changes there also.

Coach Patrick

@Kim Phan Thanks For the nutrition notes. I agree, some changes are in order.

1. Let's switch you to Gatorade Endurance. That should cover most of your running electrolyte needs. You can buy it on Amazon, etc.
2. In training, I say start your GU at the 0:15 minute mark, and repeat at :60., 1:45, 2:30, etc. We don't want to go too long without the calories.
3. I don't think you need to carry those bottles with you if there is an aid station every mile. Unless you are running in the killer summer heat, you are never more than 10 to 15 minutes from unlimited fluid. Not carrying that extra 20oz over 26.2 miles could really add up!
4. Base Salts are good to have for the run "just in case" as they are easy to use. If you were talking triathlon, I might have you look into some Salt Stick pills for the bike to get you set up.

How are the workouts going?

~ 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!

Brenda Ross

@Kim Phan

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!

~ Team EN

Kim Phan

• Swim Fitness: 1 (need to work on more technical skills)
• Bike Fitness: 2
• Run Fitness: 3
• Weight / Body Composition: 3
• What is Your Biggest Improvement So Far? Running speed, the run workouts are great and I can see the results.
• In What Area Do You Need Additional Support? more information on running since I am looking to PR for my next marathon
• Would You Recommend Endurance Nation to a Friend? yes

Coach Patrick

@Kim Phan Thanks for the information. It’s from Technique takes time, and we have some good resources on the website under resources/wiki/swim. As for the marathon, I think it’s best if we focus on equality half marathon first. You can practice your pacing here and then see how that plays out.

You can find our run race pace guidance here: http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Running+Master#BEYOND

And here is a link to our general running resource page: http://members.endurancenation.us/Learning/Running.aspx

Brenda Ross

@Kim Phan

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!

Coach Patrick

@Kim Phan

Half Marathon Thoughts:

• 8:10 to 8:15 for first three miles.
• Then you are around 7:55 two 8:00 for Miles 4-10.
• Last three miles is chasing the pacer down.

Heart Rate Targets:

• first three miles Ideally around 145-155
• then 155-60 range for the middle.
• Then you can push 160+ for the last three

Early Hydration:

• Bottle of Sports Drink with dinner night befroe
• Bottle of Sports Drink with Breakfast; Done eating about 2 hours before the race start.

Good luck!

~ 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!