Joe Orick 2020 Coach Thread [PlanEN]
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
- 11/7/2020 Ironman® Florida
Your Notes
I have had to take some time off for family reasons, an ITB band injury, and some medical problems. I am healthy now but not in shape. I did a 100 mile bike ride and it hurt a little but I completed it. Only cycling three (3) times a week. Had a ITB band issue so haven't been running. Taking care of a parent so training has not been a priority.
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 September 22, 2019
- On 9/23/2019 Load the -- Bike Focus Block, 6 Weeks to end on 11/3/2019
- On 11/4/2019 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/1/2019
- On 12/2/2019 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/29/2019
- On 1/6/2020 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/12/2020
- On 4/13/2020 Load the -- Swim Camp to end on 4/26/2020
- On 4/27/2020 Load the Bike Focus Block, 6 Weeks to end on 6/7/2020
- On 6/8/2020 Load the Get Faster Training Plan, 10wks to end on 8/16/2020
- On 7/27/2020 Load the EN Full Bike Focused to end on 11/7/2020
- On 11/8/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/5/2020
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
Joe, Ironman Florida! Congratulations.
Welcome to Endurance Nation! I'm Matt and I'm here to help make your first 30 days as easy as possible.
I'll help you get up to speed with your plan, your basic schedule, workout terminology, and all of our resources. I'll send some links to articles, forums or coach videos that apply to your training. I encourage you to look around and let me know what you are interested in. There are ton of videos, coach lessons and forums that are available to you as a TeamEN member.
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! 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
Coach Patrick mentioned your ITB band - so I posted some links from other team members who have worked through that same kind of thing. A lot of ITB pain comes from lack of mobility or tightness in the hips.
ITB - see video on 7 way hips recommended by Coach Patrick
If you want more options for hip stretch options
Check out: https://www.runnersworld.com/health-injuries/a19704769/hip-stretches-for-tight-hip-flexors/
or Jasyoga - Yoga for Athletes https://www.youtube.com/watch?v=ZoqvDZ2HhCc
Here are some easy steps to get the most out of your training plan, Coach Thread, EN learning library and Final Surge. Get smarter to get faster.
First, Subscribe and bookmark this Coach Thread and get an email when we respond. Your Coach Thread is the best way to get a hold of us, it documents all of your training and it helps to keep the communication moving. Click on the red star and check box just to the right of your thread title. This way you will get an email when we respond in your Coach thread. See 5 sec video here to set it up:
Next, get setup in Final Surge. Coach Patrick has just made your season plan in Final Surge, so you can sync your Garmin or Strava (only one!) and get your workout data uploaded. (Chose Strava if you ride on Zwift.) Just chose one, otherwise you will get double workouts recorded in Final Surge.
In Final Surge: Workouts -> Garmin / Device Upload
Consider downloading the Final Surge App. This makes it way easier to add comments about how you felt, ate, weather etc (for the bike) and sets, paces etc (for the swim). Those are all super helpful to you as you track your progress, prepare and plan your for your race.
It's super easy to make comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." You can 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. 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. Just a quick not goes a long way.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
You can also setup Final Surge to send you emails with your workouts every day.
Integrated Zones. Customization.
When you are ready, you will knock out some bike and run tests. Once we have that power or heart rate data we can integrate your zones and customize your workouts.
You will do some run and bike tests this week. You can use that test data to customize your workouts to your individual zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is how you update your training plan with integrated and customized zones:
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Learn More About Your Plan.
The Bike Focus Training Plan was created to provide TeamEN athletes with a 6 week long tool to significantly boost their cycling threshold power and speed. The Bike Focus plan includes 4 cycling interval sessions per week, with tests included in weeks 1 and 6 of the plan. The plan also includes 3 to 5 runs per week, just enough to maintain your running frequency as you focus on improving your cycling speed. No swims are scheduled in the Bike Focus training plan, but you can add them with the Swim Supplement Plan.
Why Use This Plan? Coach Patrick will schedule the Bike Focus training plan when (1) you and he have identified your bike as a particular weakness, and (2) you have a block of time available in your season, when you are not training specifically for a race, for which the BF plan is a good solution for you. You can also use this plan and the end of your season and before you start the OutSeason, though the Run Durability or Run Focused training plan are more often recommended in this situation.
Goals For This Plan: Quite simply, (1) get faster on the bike by focusing on your power/speed at threshold and (2) don't worry too much about also building your cycling endurance. In short, the BF plan is about building your bike speed first, endurance second. That said, do your best to maintain the running frequency prescribed in the plan, as this is important to maintaining your run fitness during the bike focus phase.
Learn EVEN more about your plan(s).
All of our plans are listed here: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#rdp
Use the link to Run Durability on the right - or just scroll 3/4 of the way down the page. Either way, when you have the time - check out all of the plans available. Your next phase is the Outseason BIKE focus.
Let me know how I can help.
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! 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
Talk with you soon.
Matt, Training Plan Coordinator
Matt,
Thank you for the message concerning the training and support offered by Endurance Nation. I have taken some time off from training due to my father passing away and helping my mother with her medical issues. Last year I suffered from an ITB Band issue which limited my training opportunities. I am stretching daily to hopefully deal with this problem.
I am not worried about setting up workout zones for heart rate or power. I simply want to get back into training without worrying about my perceived effort. I want to exercise for at least a month before I establish a fitness base. I really want to complete Ironman Florida 2020 and I need your help in doing just that.
I don't have a Garmin watch or power meter. I have a Coros Pace watch and I really enjoy it. It is very easy to use on all three disciplines. I look forward to any advice that you can give me to help me in my training. Thank you. Joe Orick
P.S. Brenda did an OUTSTANDING JOB on explaining the website to me and all of the bells and whistles that go along with it.
Hey Joe, Sorry to hear about your dad and completely understand the time it takes help your mom. I get it – the heart rate and power is just not your thing right now. I love your approach and it is exactly the right one to take while you develop your fitness.
I typically include the power and heart rate stuff because some folks are really into it. I totally get it and you can build the fitness you are looking for with the workouts as written by focusing on consistency and frequency. The zones – give you a bit of variety an as your fitness improves – they will give you some goals for each workout to keep it interesting. I’ll look into the Coros stuff too.
I’m glad Brenda was able to help, there is a lot of great stuff to learn and the rest of the team folks in the GroupMe or Forums are happy to help too.
Chat with you again soon.
Matt
Hey Joe, ready to get started this week?
@Joe Orick
Matt,
I am still moving along slowly and stretching every day. I want to continue to build up some fitness before I officially start a program. I am very pleased to be back with Endurance Nation. I will let you know how I am proceeding. Thank you. Joe
Joe, Gald to hear it. Share your progress anytime. ~Matt
Hey Joe, you can log your workouts using your Coros watch into Final Surge.
You will need to setup a free Strava account. The tech path will be:
Coros watch -> Coros App -> Strava -> Final Surge.
Set it up once and it is automatic every time you workout.
Here is how you sync the Coros App with Strava
If you record activities using the COROS app on iOS or Android, you can automatically upload your activities to Strava by connecting your accounts.
https://support.strava.com/hc/en-us/articles/360007816051-COROS-and-Strava
@Joe Orick Hey, Joe - I haven't seen your workouts posting. Is there something else we need to look at to get them into Final Surge?