David Venancio 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.
Coach Notes
Thank you for submitting your information to me. As I review your story and take a look at your season I agree that we need to be mindful of what we are doing with your Running. At the very least, a 20-mile run the right now is perfect. There's no need to be north of 40 miles in terms of training unless you've got a specific marathon on the horizon.
Given that the Run Durability Program is more about frequency and healthiness, you don't need to be excessive on the run volume. Instead, we want to start filling in some of that space with your cycling to start building the complementary fitness that will allow you to unlock your run for when we get to Wisconsin.
A good run in an Ironman is defined as simply not slowing down. The best way to make that possible on the run is to make sure that your bike is done well and that your strong enough on the bike that is not to "costly." A great deal of that work is done during the Winter when we build up strength and then transition that in season with more volume.
I'd like to know more about your setup for indoor training over the winter and what changes, if any, we need to make to ensure that we can have a fairly diversified program that will help you stay healthy but also move the needle in critical areas of your training.
You can see what I encourage you to do here And in Final Surge as well -- I will load the first couple plans into your account to help keep you on track. When you get the chance please schedule a call with me: https://calendly.com/pmccrann/15min
Your Races
- Ironman Wisconsin 2019 (2018-09-08) #IMWI_19
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 Final Surge by clicking on Training Plans / My Plans. Learn more about each plan on the Training Plan Central Page.
>> Last updated by Coach on October 23, 2018
- On 10/22/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/18/2018
- On 11/19/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/16/2018
- On 12/17/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/13/2019
- On 1/7/2019 Load the OutSeason (Bike 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 Bike Focus Block, 6 Weeks to end on 6/9/2019
- On 6/10/2019 Load the -- EN*Full Bike Focused to end on 9/8/2019
- On 9/9/2019 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/6/2019
- On 10/7/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/3/2019
Your Notes
Hello, I have participated in multiple Olympic distance triathlons (3:04 in Escape from Alcatraz 2018) as well as two half Ironman distance events (Muncie 70.3 (5:58:15) and a local event her in MN) - I have completed three Marathons in the past 24 months (3:45PR). I have been run focus over the last 2 years and have increased my fitness substantially. With that said I have developed some nagging injury's / discomforts that I need to address. I have added weight training into my program 3 days a week with the intent to strengthen weak areas of my body - I saw a doctor recently regarding these and intend to see a physical therapist as well.I am currently running 6 days a week at 3 miles per run in anticipation of doing run durability blocks...This year I had 45-50 mile weeks during heavy mileage marathon training weeks. As noted above strength training and core work are of paramount importance to my success in 2019.
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
Hello Coach - Thanks...looking forward to working with you as well!
Your Homework
Tell Me Your Season Goals
Side Note: born and raised in Fall River, BU grad...Go Sox!
Thanks Again,
David
"I'd like to know more about your setup for indoor training over the winter and what changes, if any, we need to make to ensure that we can have a fairly diversified program that will help you stay healthy but also move the needle in critical areas of your training"......I workout at Lifetime Fitness with access to treadmills, pool, trainers etc...I have a small gym in my home with my bike set up on an old trainer, no zwift