Carlos Hernandez Official Coach Thread [PlanEN]
Carlos -
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
Your Races
- 5/02/2020 IM St. George and/or
- 11/2020 IM Arizona
Your Notes
I began Ironman racing in 2010. Prior to that I was approximately 100 lbs heavier than I am now. I also did not know how to ride a bike or swim. I learned these skills to race Vineman 70.3 in 2010. My first Ironman was the following year in 2011.
I most recently completed IM Santa Rosa. After 2 months off, my current level of fitness is not too strong but am comfortable with the rebuilding process.
I am familiar with the 5 Keys and have helped me since day 1 of my triathlon journey. I am considering joining EN to see if structured training will help me improve my performance. For 2020, I am planning to do IM St. George and/or IM Arizona.
SWIM T1 BIKE T2 RUN TOTAL
2011 Ironman Coeur d'Alene 2:10:37 0:07:10 7:51:23 0:09:11 5:09:25 15:27:46
2012 Ironman Coeur d'Alene DNF DNF DNF DNF DNF DNF
2013 Ironman Texas 1:28:00 0:06:25 7:34:12 0:08:56 5:08:45 14:26:28
2014 Ironman Lake Placid 1:23:00 00 8:10:17 0:07:05 4:47:37 13:47:45
2015 Ironman Lake Tahoe 1:26:21 0:15:43 7:17:57 0:07:30 4:52:53 14:00:24
2017 Ironman Wisconsin 1:39:09 0:14:42 8:00:34 0:10:06 5:08:28 15:12:59
2018 Ironman Louisville 00:18:32* 0:17:18 8:07:24 0:22:40 4:55:41 14:01:35
2019 Ironman Santa Rosa 1:51:05 0:13:48 7:44:35 0:10:41 5:18:08 15:18:17
Since completing IM Santa Rosa, I have been focusing on strength training (not triathlon specific). In the past 2 weeks, I have been running 3xs per week to get back in rhythm. This month, my plan is to be more consistent with biking and running.
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 August 5, 2019
- On 8/5/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 9/1/2019
- On 9/2/2019 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 9/29/2019
- On 9/30/2019 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 10/27/2019
- On 10/28/2019 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 2/2/2020
- On 2/3/2020 Load the -- EN*Full Bike Focused to end on 5/3/2020
- On 5/4/2020 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 5/31/2020
Training Plan Support in Your First Month
You can connect with @matt limbert as needed in your first month to get dialed in with your training plans and data. You can set up a call with him online here: https://calendly.com/new-member-phone-call/1 and he'll be on this thread shortly!
Your Homework
Tell Me Your Season Goals
- What will make you consider this season a success?
- What's your biggest limiter right now?
Start Learning
Every month we hold live events as part of our commitment to make you just as smart as you are fit. Feel free to visit our Coach Lesson page and our Office Hours page to find the next opportunity to connect with Coach Patrick and your Teammates.
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)
- Training Plan 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 General Discussion Forum and set the title or tags for that topic. Race questions to the Racing 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
Carlos, Welcome to your EN Coach Thread to get ready for IM St. George (or Arizona).
I'm glad to hear you have been following the EN 4 keys and congratulations on your multiple finishes! You have come to the right place. Coach Patrick has put together your season plan with the structure that you are looking for to build fitness, also during these first 30 days you get access to all Coach Patrick video lessons and the team forums - where you can get faster by getting even smarter about your racing. Since, you are running 3x week already it makes it an easy transition into the Run Durability plan. There is still some biking and optional swimming, but this phase is super helpful to developing the strength and durability you need to your IM specfic work later on. Like, Coach Patrick said, this will set a good foundation the rest of the year and give you an option to include another race during the fall.
For any questions you have getting started - chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1
Here are some easy steps to get the most out out your training plan, EN forums and videos, Coach Thread and Final Surge.
Again, Power user tip! Click on the red star and check box just to the right of your thread title. This way you will get an email when you get a response in your Coach thread. See video here:
I'm all yours for your first thirty days and help you get up to speed with your plan, your basic schedule, terminology, and all of our resources.
Next, getting setup in Final Surge. Coach Patrick has already loaded the Run Durability Program in Final Surge. You will find all your workouts here and can get an email everyday with your workout.
Do you want your workouts automatically uploaded to Final Surge? In Final Surge: Workouts -> Garmin / Device Upload
Then chose either Garmin or Strava. Just chose one, otherwise you will get double workouts recorded in Final Surge. (Chose Strava if you ride on Zwift.)
Also consider downloading the Final Surge App. This might make it way easier to add comments about how you felt, ate, weather etc. These comments will be super helpful to you in preparation for your race. Getting smart about your pacing and nutrition is very personalized, so comments about how you felt, what you ate (before, during, and after) are really key to dialing in what works best for you - and then repeating it in your race rehearsals.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
It makes it super easy to add comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." Then add a few notes about what you ate/drank (helps to figure out what works best for you on the bike), how you felt mentally, the weather or any aches etc. Just a quick not goes a long way.
Those comments are really handy when you are comparing workouts, tailoring your own training, evaluating progress and planning for your ride. It also makes it easy to look at and plan for your upcoming workouts.
Even the most basic comments about "perceived effort" and "how I felt" are key to understand how you are responding and recovering from training.
You can further customize your workouts in Final Surge, but we need your average heart rate for a 5k. If you have recent race we can work with that. Otherwise, we can work a race or test workout into the schedule.
Once we have that, you can customize your own training plan. For example, your workout will read something like: 20" @ (135-142) vs 20' @ zone 2.
Let me know how I can help. I look forward to hearing more, helping you build your fitness and learn how to execute your race!
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! Again, for any questions you have getting started - chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1
This is Coach Thread is the best way to get a hold of us. Reply here and let us know what you think.
Talk with you soon.
Matt