Fred Gaulupeau [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
- 05/22/2020 (HIM) Frenchman
- Ironman Vitoria-Gasteiz (2020-07-12) #IMVitoria-Gasteiz_20
Your Notes
In 2019 I have raced HIM Les Sables d'Olonne in 5h53'01 (32'52; 3h00'03; 2h09'26)
I also raced in the famous Embrun but only the short but still hilly race (OD) in 3h06'08 (26'15; 1h42'48; 52'00)Since my last race I try to maintain my fitness but with no short term goal and no plan yet it's not easy to be motivated...
I do 2-3 run a week, 1-2 bike and 2 swim for a total between 6 to 8 hours a week.
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 7, 2019
On 11/4/2019 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/1/2019
On 12/2/2019 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 12/29/2019
On 1/6/2020 Load the -- OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/12/2020
On 4/13/2020 Load the EN*Full Bike Focused to end on 7/12/2020
On 7/13/2020 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/9/2020
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 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
Hey Fred! Welcome back to EN. Some stuff has changed a bit since you were last here. Stuff like - your Season Roadmap and workouts are now in Final Surge. Your Coach Thread (here) is for all your questions. I want to help you to get the most out of your membership.
So, here are the top 5 things to get the most out of your workouts, Final Surge, learning and the EN community.
#1 First thing! Subscribe to this Coach Thread and get an email when we respond. See 8 sec video here to set it up:
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 8 sec video here to set it up:
#2 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
#3 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.
The app makes it 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.
The data together with the comments, 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.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#4 Customize your workouts Final Surge
When you are ready you can run a 5k time trial or race, then use your average heart rate during the event to set you customized workout zones. You can also do the same thing for the bike - you can use the Zwift ramp test to estimate your FTP or use our 5' + 20' FTP test, then use your nominal power as your FTP.
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 (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
#5 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 and join in the Team chat - races, training, questions, accountability. You name it.
#6 Learn More About Your Plan. Videos! Too easy!
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.
My goal is to make your transition back with EN as simple and as awesome as possible! 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
Matt, Training Plan Coordinator
@Fred Gaulupeau Glad to see your workouts posting in Final Surge.
Hello,
Yes trying to get in the EN move ;)
And thanks a lot for all the ressources and getting my plans loaded.
I will sometimes re arrange the week to fit my schedule but it looks great already.
@Fred Gaulupeau Nice work this week Fred.
@Fred Gaulupeau Just checking in with you. Everything ok?