Mark Molavi Official Coach Thread 2018-2019 Season
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
Great to have you check out the Team, Mark! I think you are ready for the progression up to a half, and we are excited you chose US to work with! 😀 There's a lot of time between now and race day, but there's a lot of good work to do as well. We start with the Run Durability Program which is a great way to get strong through consistency (not speed) and should complement the strength work you are doing on your back to keep you strong and healthy. There's room for cycling work in here, and some swimming as well, but really we want to get you consistent.
- If you are a text-a-holic, then be sure to join our GroupME Run Chat so you get daily motivation. https://web.groupme.com/join_group/34349815/2Tbioa
- If you aren't, then you can use this forum thread to stay engaged by discussing your RDP Plans: https://endurancenation.vanillacommunities.com/sso?Target=/discussion/25141/2018-run-durability-accountability-thread/p1?new=1
WE can talk in more detiail when we connect on the phone after your Welcome Call: https://calendly.com/pmccrann/15min
Your Races
- 06/23/2019 (Triathlon - Olympic Distance) Loveland Lake-to-Lake Triathlon
- 08/13/2019 Ironman 70.3 Boulder
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 In Final Surge by clicking on Training Plans / View My Plans. Learn more about each plan on the Training Plan Central Page.
- Last updated by Coach on September 14, 2018
- On 9/17/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/14/2018
- On 10/15/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/11/2018
- On 11/12/2018 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 12/9/2018
- [REPEAT] On 12/10/2018 Load the -- Run Durability 2/3 (8/9 months out) -- 4 weeks to end on 1/6/2019
- On 1/7/2019 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/14/2019
- On 4/15/2019 Load the -- Swim Camp to end on 4/28/2019
- On 4/29/2019 Load the Intermediate Short Course, 20wks to end on 06/23/2018
- >> Transition Early <<
- On 5/27/2019 Load the Intermediate EN*Half to end on 08/04/2019
- On 8/5/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/18/2019
Your Notes
This past year was my first year participating in triathlon. I did three in about a five week period: one sprint and two Olympics. These were all in Colorado: the Loveland Lake-to-Lake Triathlon (sprint), the Boulder Peaks Triathlon (Olympic), and Tri Boulder (Olympic). I improved as the season went on. I'm not fast by any means, but felt like I improved, and my time showed that.
My triathlons follow a typical pattern: I'm near last in my wave coming out of the water, make up some time on the bike, and make up more time on the run. However, I feel pretty dead on the run. Even with a swim focus, I feel like I don't really move the needle to far forward on the swim, but know I can improve.
As my mileage increased this past year, I developed a nagging injury in my left glute. What I thought was an issue with my piriformis was most actually caused by a tight lower back. I've been working with a physical therapist who helped me narrow that diagnosis down. This typically flares up when I do faster intervals.Based on the past year's training data, on average I've been running 13 miles a week (seemed like I was doing more!), with a peak week of about 24 miles; biking 53 miles a week with a peak week of 122 miles, and swimming 3600 yards per week, with a peak week of 9400 yards.
I work 12-hour shift work - both day and night - so I typically swim on my days off since I can't get to the pool before or after a shift. I'm done with triathlons for the year so I'm kind of just doing things by feel. I typically run 3-4 x per week, bike 3 x per week, and swim 3 x per week. I'm also going to school and taking a couple of classes.
I feel one of my main limiters is strength endurance.
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 End of Year 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
Comments
I loaded the Trial Week #1 into Final surge. Should I remove that or do it in addition to phase 1 of the Run Durability Plan?
If you want to test, then keep it there so we can do that and then roll into a blender ability next week. If you don’t think testing is an issue/you’re comfortable with your training zones then let’s just go right ahead and jump in to run durability. You can do that right away by loading it into the Monday of whatever we can start and just picking up the plan as you go!
I’m pretty comfortable with my zones. The run zones were established in a 10K race, the bike FTP was established in a Zwift race, and I just did a swim test for the swim pace. So I’ll hop right in with the RDP.
Sold! 💥 love how you are rolling. Stay tuned for Fall Zwift rides with the Team starting end of OCT...
ps if you like texting, we have a robust zwift group (mute it!) you can connect with: https://groupme.com/join_group/29902223/tGK5OF
I did two workouts today - the 1h10m run this morning, then the 1h15m bike ride that was supposed to be yesterday. Even though the bike ride was sub-threshold, during the last 15-20 minutes, I felt like I could barely turn the pedals. I’m sure it’s nutrition related, but I usually feel stronger.
Well tell me what you eat on the run in the bike so I know. That said, those are too challenging workouts meant to be 24 hours apart… Doing them together means very little chance for success! At least compared to what I standalone back session would’ve look like. Kudos to you for getting it done but don’t be too hard on yourself.
Next time, just pick one of them to excel at and the other one you could use Tette to get the time and without trying to hard. Too much work and often set you back on the following day session which we want to avoid.
I didn't eat anything on the run. I had a light lunch and then went to the bike, but didn't have anything but water on the bike. I guess I see some people able to go for about 60-90 minutes based on the glycogen they have stored so I didn't think it would be as difficult as it ended up being since I ate between. I'm trying to become more metabolically efficient (I had the initial test done where I didn't even burn a higher percentage of fat at rest), but maybe I'm just meant to eat/perform better off more carbs.
Coach P. I would like to do a marathon next year. Although I haven’t been a life-long endurance athlete with stellar genetics, I feel as if I’m dedicated and work hard. The big question, especially with my shift work schedule, going to school, etc is if I should just focus on maybe doing the marathon next year or do you think I can do a half Ironman distance race as well as the marathon. Should I do one before the other?
As a side note, the RDP is going well!
I think you can do it, it’s more about managing expectations than the training itself. You will be able to get enough working to be successful but you may not reach the most potential as compared to someone who has a more amenable schedule. As long as you are OK with that, we should be fine.
Most of our training has a complementary cycling component that would have you fairly ready for a half. Add to the fact that we could do a few weeks of the cycling specific training to boost fitness and you should be OK. How about you pick the events or at least a ballpark the time you want to do them, and I will see what the options are. Bonus if you are able to schedule them in the timeframe that has less pressure for you as your regular schedule.
@Mark Molavi
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!):
** Subjective Information **
** 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!