Donna Spalding [TeamEN]
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
- 05/18/2020 Muncie Triathlon
- 06/28/2020 Short Course TBD
- 08/09/2020 Short Course TBD
Your Notes
I have done a couple olympic distances but mostly race sprints. I only raced on sprint this year due to injuries. I would like to increase strength and speed for next season. Run 2x a week - 3 to 4 miles, bike 2x a week for 40-60 minutes, swim once a week for 45 minutes.
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 November 3, 2019
- ✅ On 11/4/2019 Load the -- Durability Balanced Plan 1 (9 months out) -- 4 weeks to end on 12/1/2019
- ✅ On 12/2/2019 Load the -- Durability Balanced Plan 2 (8 months out) -- 4 weeks to end on 12/29/2019
- 🔲 On 12/30/2019 Free Week / Repeat last week of Durability Plan
- >> Transition Early <<
- ✅ On 1/6/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/12/2020
- 🔲 On 3/16/2020 Load the Short Course, 20wks to end on 5/18/2020
- 🔲 On 5/19/2020 Load the Swim Camp to end on 6/1/2020
- 🔲 On 5/26/2020 Load the Short Course, 20wks to end on 8/10/2020
- 🔲 On 8/11/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 8/24/2020
- 🔲 On 6/2/2020 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 6/15/2020
- 🔲 On 6/16/2020 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 7/14/2019
- 🔲 On 7/15/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 8/11/2019
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 General Discussion 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
@Donna Spalding Welcome! Super cool have you with us. I'm here to help make your first 30 days as awesome as possible. I'll show you how to get the most out of your workouts, Final Surge, and learn more about how the team can help you get to your race goals.
For any questions you have getting started - chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1
First thing! Subscribe to 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 questions, its always here for your reference. 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 8 sec video here to set it up:
Next, get setup in Final Surge. I see you are already posting workouts in Final Surge. Your Garmin account is all sync'd up. To get the most out your training - you need that workout data (DONE!) and the story. Together, they give you (and us) the complete picture of your training. We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete.
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
Customize your workouts Final Surge
You will (or can) do a run test, then use your average heart rate during the test to set you customized workout 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 (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Learn more about the WHY? and the HOW? of your training Plan
The Run Durability video is about 75% down the page. Coach Patrick goes over the purpose of the program and how to use frequency and consistency to avoid injury.
Your new Friends are waiting for you.
GroupMe is the live version of all things Endurance Nation. This is an app you can download to your smartphone, visit on the web, and even search if you want. The forums are our long-term memory, these chats are Team right here, right now.
Since you are beginning with the Run Durability program - consider joining the Run Group for accountability.
My goal is to make your first month of Endurance Nation as simple and as awesome as possible!
Talk with you soon,
Matt, Training Plan Coordinator
Here are two quick questions that will put us on the fast track to making your EN experience all you ever hoped for 🤣 --
Answers from @Donna Spalding via email to me:
success = qualify for age group nationals
limiters = time to train and injuries
@Donna Spalding I would like to hear more about your goal of qualifying for age group nationals. I would like to work with you to develop a set of sub-targets and mini goals that will get you there. (Swim, Bike power, bike tactics, run, body composition, transitions) It will help focus and customize your program.
To qualify for 2020 Age Group Nationals in Milwaukee - USAT says that athletes must either place in the top 3 or in the top 25% of finishers in their age group in a USAT Sanctioned age group triathlon
or
A Race Score Based on Age - but those tables will be published in January 2020
https://www.teamusa.org/usa-triathlon/events/national-championships/2020/2020-toyota-age-group-national-championships/qualification
What kind of time do expect to need to qualify? What do you want to work on?
Hi Matt, this year my times were slow due to lack of training and injuries. I would like to work on running speed and increasing my power on the bike. Biking has been my biggest challenge. In past races I average 16-17 mph on the bike and 33-35 min 5k on the run. My last race I din 15.5 mph on the bike and a 36:50 5k (walk/run) I definitely need to improve this. I ran a 5k in Sept at 33:40. The first race I am planning on is Muncie in May. This is a small race so I am thinking I have a better chance of qualifying there.
@Donna Spalding Thanks this is good. You have tons of room to improve - just being consistent and avoiding injury will make the biggest differences. Let's start at your goal race in May and work backwards. What age group are you in? We need to be in the top 25% to qualify. So we will look up the results for the last few years and get an idea of what times we will need for the bike and the run. This will give us a general idea of the specific pace goals we need to set.
I see at least three areas that we can develop some intermediate goals. #1 Consistency & injury prevention, #2 Bike strength, #3 Run Strength.
That will help us with the program specificity and set some intermediate goals, especially for the OutSeason bike. Why the bike? Because - just like you pointed out - you need develop a strong bike - so that bike effort does not impact your run as much. A strong bike, will enable you to close the gap between your stand alone 5k time and your 5k triathlon time.
#1 Consistency and injury prevention - part 1. This is what the run durability and mobility plan you are starting is all about. Run frequency and consistency. Lots of smaller runs over a period of weeks help your body slow adapt to the stresses of running without the injury. This lays the foundation for more specific interval training in the spring and summer to develop the speed you need for racing. All the short frequent runs during the run Durability and OutSeason training blocks will prevent the injury when we want to develop the speed in the spring and summer.
#2 Bike Strength - Bike Strength is a function of the amount of power you can effectively sustain for your race distance. Increasing your max power, helps increase the threshold power. Its like raising the roof of your house, you can make the ceilings of the room even higher. That is the idea of the OutSeason bike work that you will do starting in January
#3 Run Strength - this is a combination of consistent work (durability) and pacing specificity that you get into during your Short Course block. Once you are durable, you can do more interval work to get faster.
Here is some more homework:
-Check out the past results and give us and idea of what the 25% of your age group looks like for Sprint Triathlons in your area in May. Starting with your target race in Muncie
-Propose a goal for your Run Durability phase. Knowing where you are now and where you what to get to by the time you enter the OutSeason. Let's talk about that.
-Propose a goal for your Mobility - as you increase your run frequency you will need to increase your mobility and stretching routine. Do you do yoga? Stretch before your run? After you run? Set a goal for mobility and stretching. It is just as important as the frequency and consistency of running.
We will work on the bike goals next and then pacing goals.
What do you think?
Hi Matt, I did some research on the Muncie Tri and and attached is the top finisher from 2014 to 2018 in my age group. I did the race in 2014 and I was the only one in my age group. I couldn't find any results for 2019. For 2020 it looks like 3 Disciplines is the new race director so it may draw a larger crowd.
Propose a goal for your Run Durability phase- I am having some issues with my left hip hurting after running. Not extremely painful but sore. I was doing more running/walking so even doing the slower runs for the 40 to 50 minutes seems challenging but but I have been able to complete them.
-Propose a goal for your Mobility- OK, I here is where I lack discipline :( I am usually crunched on time and will skip stretching if I don't have enough time . I try to do a 5 minute dynamic warm-up and 5 minutes stretching after a run or bike. I am really bad at yoga so I tend to stay away from it. There is a yoga class near my house that I have been thinking about trying but have been putting it off. I will check into it this week.
I forgot to mention that I am aging up in 2020. I will be in the 65-69 age group, hard to believe, I don't feel that age. :)
Donna, great to hear back from you. Nice job with the research. I'll get back to you later today with some more thoughts.
@Donna Spalding Again nice job with the research. I agree the new race director could draw a bigger crowd. I wonder if the bike course changed for 2016 and 2017 - those times are a bit of an outlier.
Ok, looked at a typical bike and run to get an idea of areas of improvement in technique or execution. I looked at your long run last Sunday and your ABP bike on Saturday, and I like a lot of what I see. You are some really sound workout execution fundamentals running and biking. You are running with power and heart rate which will help us when we get to the race specific work. Your cadence looks good, around 180. Your pace is even, even as your heart rate increases. Your ABP bike looked good too (49% Zone 4 and Zone 5, 24% Zone 3, 25% Zone 1 and Zone 2).
Run
Bike
So, let's talk about that hip and some goals. Let's break those goals down to match up with Run Durability Phases. Phase 1 will end 1 Dec. Phase 2 ends Jan 6.
Talk to me more about:
-Your hip. Is a muscle or joint pain? or you can't tell? Is this re-occuring? What did a doctor say?
-What is part of your dynamic warm-up?
Improving your running is based on running faster in training. Running faster in training is based on durability to sustain the load bearing stress of running. Durability is built on easy, consistent and frequent runs. Being able to run consistently is based on preparing for and recovering form each run.
Skipping or sacrificing on the warm-up and stretching may put limits on your hip. You may find the greatest gains from emphasizing and prioritizing your mobility work and consistency.
Therefore, prioritizing hip mobility before your runs is important - sacrificing run time for more mobility time will keep you healthier and running more often. I would rather see more mobility and dynamic warm-up added, at the expense of run time (if you are pressed for time).
Adding a evening stretching routine and/or that yoga class - will help too.
What do you think of these goals :
-Develop a habit of more hip mobility work before and after each run
-Develop a habit of evening stretching.
Endstate: By 2 Dec you have established a new pre & post run routine that activates the hips, hamstrings etc and by 6 Jan you have developed a habit of evening stretching of lower back, hamstrings, and hip mobility. This will help your running durability and set the stage for consistent running through the OutSeason (where we will focus on the bike) and give us plenty of time to build the run durability we need for faster running in the spring race specific training. So, by Jan you have established new patterns, that seem totally normal - like this is what you do now.
We can use Final Surge to track completion of your new mobility work and you can treat it like a workout, by creating a separate mobility workout with every run and stretching session everyday - so its easy for you to track your progress. Expand the dynamic warm-up to 10-15 minutes and 20 minutes of stretching at the end of the day. New habits by 6 Jan.
You keep managing your effort with run and walk, until we are easily at all run.
What do you think?
I'm not sure what my hip pain is. It started after doing some hill repeats in August. It gets better with rest and foam rolling seems to help so I think it is muscular or a tendon. Right now it isn't bad enough to keep me from running, just a nagging pain.
Dynamic warm up includes leg swings, arm circles, hip openers and maybe some walking lunges if I have time.
I love the goals! I will start working on them right away :)
@Donna Spalding Thanks for the feedback. Its good to know that it responds to rest and some foam rolling. We would like to get it feeling normal again.
I like those dynamic warm-up exercises. Consider adding a few other ones - and the key here is to be deliberate about what you are doing and the muscles you are activating. You may not need to ADD much more - but you may need to change your mental approach. Sometimes, the warm-up is a time to zone out and go through the motions - often we think about work or your route or "to do" lists. I would ask you to shift your focus during the warm-up and specifically focus on doing the warm-up exercise as best as you can. Use you complete attention. When you feel your thoughts drift - just notice it and bring your focus back to the exercise. Two important keys: notice when you thoughts drift and don't judge or "grade" yourself -just re-center your attention.
This complete focus on the warm-up can be relaxing as you work on those simple exercises, help you relax, and get more enjoyment out of your run.
Consider, this set of exercises - specifically the legs swings and hip/glute activation.
https://themovementfix.com/the-5-minute-dynamic-warm-up-for-running/
For the evening here is a good routine:
https://www.youtube.com/watch?v=rKrdB-5R3C4
Jasyoga.com has some really good routines that are all 10-20 minutes. Free 2-week trial and you can get the idea.
Goals:
-Develop a habit of more hip mobility work before and after each run
-Develop a habit of evening stretching.
Endstate: By 2 Dec you have established a new pre & post run routine that activates the hips, hamstrings etc and by 6 Jan you have developed a habit of evening stretching of lower back, hamstrings, and hip mobility. This will help your running durability and set the stage for consistent running through the OutSeason (where we will focus on the bike) and give us plenty of time to build the run durability we need for faster running in the spring race specific training. So, by Jan you have established new patterns, that seem totally normal - like this is what you do now.
Remember - use Final Surge to create those new mobility workouts (I made a set for you on next Monday). Copy and paste them or make your own. Use the App to check off the workouts until you have your new routine baked in!
Let me know what you think. We should check in next week and talk about your progress.
Let's get started!
@Donna Spalding I look forward to talking with you next Sunday.
@Donna Spalding It was good to talk with you today. I shifted your training plan in Final Surge. You can get a "do over" now that you got your sick days out of the way for the next couple of years! Go easy on yourself as you transition back to training. Give yourself 2x good days in a row before you get after it again. Rest or easy is better, we have plenty of time and you have the discipline to get the work down once your body is ready again. Rest up and get better.
I looked at the Short course race specific training block - and it will be a good starting point. The longest run sessions are 1.5 hours, but that includes the warm-up, main set (typically intervals), with the remainder of time at aerobic pace, plus the cool down. The interval session is totally appropriate for your race, so you can reduce the overall time of the workout by cutting out the "remainder of time at aerobic pace" and just do the warm-up, main set, and cool down.
I am happy to hear that you can prioritize some stretching into your evening routine. It will pay off more and more - and is directly linked to your goal of staying healthy. I also see it as a chance to unwind and focus on your body, staying present after coming home. I would love to check in with you in 2-3 weeks and find out that you have stretching streak going. Check out some of those videos again and find a routine that you like. We will be conscientious of any chronic left side tightness etc, but stretching both the right and the left will ensure we are bringing balance and not unduly stressing one side or the other. Daily consistency is the key! Yoga class is an added bonus and remember to enjoy the class and keep it chill - there is no competitive yoga!
I'm glad you have a group to cycle indoors with - either during the week or weekends. Those will fit nicely into your training plans.
I hope you feel better soon. Fill us in on your training.
Matt, EN Training Plan Coordinator
@Donna Spalding
https://endurancenation.wistia.com/medias/bl9laz9l18
Welcome to your SECOND MONTH inside Endurance Nation!
Our goal is to check in with you, determine the best way to help you continue your journey, and share your progress with the Team!
First off, watch Coach Patrick’s Month Two video.
Step One: Quick Update
Please use this form to update us on how things are going: https://forms.gle/k9p2o3ZYyhGo9U2N6 We will follow up with guidance and advice here in this thread.
Step Two: Book Your Coach Check In Call
As part of TeamEN, you and Coach Patrick will talk one-on-one roughly 4x per year. Let’s connect soon and keep you rolling. Book your check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
Step Three: Pick Your Learning Focus
We have several courses and resources for you based on your interest. You can browse the Courses here or review the Coach Lesson archive here.
Need help picking a focus area? Ask us right here in this forum thread (be sure to @CoachP!!), via the red chat icon on the Members Site or by going to Help / Email Support.
Step Four: Your Friends are Waiting
We have several GroupMe channels where we want to hear about your training or you can get a quick answer to your latest race or gear question. Get motivation and team awesomeness via EN Live on Facebook or if you’d rather chat, then find your home on the most relevant Team EN GroupMe chat channel.
Looking forward to your next step!
~ Brenda
@Donna Spalding just checking in with you. How are you doing with the do over?! 😂
@Donna Spalding
https://endurancenation.wistia.com/medias/nfahr9cl1b
Welcome to your THIRD MONTH inside Endurance Nation!
Our goal this month is to help you be race ready for your next big event and make sure your connected with your teammates!
First OFF, be sure to check out Coach Patrick’s video online here.
Step One: Quick Update Form
Please use this form to update us on how things are going: https://forms.gle/2BAufR2WyTUjkHvE7 We will follow up with guidance and advice via email so you can stay on track.
Step Two: Research Your Race
Leverage your teammates to make sure your race is the best it can be.
Step Three: Connect with Fellow Racers
** 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.
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 on 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!
~ Team EN