Toru Kiya Official Coach Thread (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 [ Click to Watch the Video]
Your Races
- 2020-01-26 Katsuta (Japan) Marathon
- 2020-03-15 Seoul(Korea) Marathon
- Ironman 70.3 Vietnam (2020-05-10) #70.3Vietnam_20
- 2020-10-?? Ironman Malaysia Langkawi
Your Notes
(1) Ironman race history, below are the all history for IM
- 2016 May IM 70.3 Danang: Total 5h26mins Swim30:05, Bike 2h54mins, Run 1h44mins
- 2016 Oct IM 140.6 Langkawi: Total 11h20mins Swim1h05mins, Bike 6h03mins, Run 3h53mins
- 2017 Oct IM 140.6 Taiwan: Total 11h48mins Swim 1h03mins, Bike 5h48mins, Run 4h38mins
- 2018 May IM 70.3 Danang: Total 5h12mins Swim 31:08, Bike 2h39mins, Run 1h52mins
- 2018 Oct IM 70.3 Shanghai Total 5h04mins Swim 33:48, Bike 2h39mins, Run 1h43mins
- 2018 Oct IM 140.6 Langkawi Total 12h01mins Swim 1h02mins, Bike 5h54mins, Run 4h55mins
- 2019 May IM 70.3 Danang Total 4h59mins Swim 29:56, Bike 2h32mins, Run 1h49mins=got slot for WC
- 2019 Oct IM 140.6 Langkawi DNF, Swim 1h04mins, Bike accident...
(2) Marathon
- 2014 Aug: Danang Vietnam Full marathon: 3h56mins
- 2015 Feb: Ehime Japan Full marathon :3h34mins
- 2015 Aug: Danang Vietnam Full marathon: 4h10mins
- 2015 Dec: Singapore Full marathon: 3h50mins
- 2016 Jan: Tateyama Japan Full marathon:3h16mins
- 2016 Aug: Danang Vietnam Full marathon:3h20mins
- 2017 Jan: Katsuta Japan Full marathon:3h09mins=My PB time
- 2018 Jan: Kitakyuusyu Japan Full marathon:3h10mins
- 2018 Aug: Khmer Angkorwat Full marathon:3h50mins
- 2019 Jan: Katsuta Japan Full marathon:3h40mins=Injured 1month ago=DISC problem on my back
- 2019 Mar: Seoul Korea Full marathon:3h16mins=Recovered from DISC problem and no time to training
(1) Swim
- I had joined swim team from 6 years old to 15 years old. Currently I have done training 3 days per week , 1500m each time. 500m warm up and 100m x 10 interval.
(2)Run
- My dreams are "Go to KONA" and "Sub 3 marathon". So 5 days per week, I have spent most of the time for running to make my second dream come true. My PB is 3h09mins, 2 years ago. I think I can run a little faster than 2 years ago, but these 2 years, I had been injured on the race day, I could not have a chance to prove it.
- Mon:Off
- Tue:20km pace 5:00/km
- Wed,Thu,Fri:8km 5:30/km and 4km 4:15/km
- Sat:4~10km brick run 5:00/km
- Sun:LSD 20km + 5km 4:15/km
(3) Bike
- Bike part is my serious weak point. Using Zwift
- Tue~Fri 40km ride 190w 15mins x 3 + WU
- Sat 100km Zwift 160w
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 12, 2019
- ✅ On 11/4/2019 Load the -- 2019 Marathon, 16 Weeks to end on 1/26/2020
- ✅ On 1/27/2020 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 2/9/2020
- ✅ On 2/10/2020 Load the -- 2019 Marathon [Balanced], 16 Weeks to end on 3/15/2020
- ✅ On 3/16/2020 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 3/29/2020
- ✅ On 3/23/2020 Load the -- EN Half Bike Focused to end on 5/10/2019
- ✅ On 5/11/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 5/24/2019
- ✅ On 5/25/2019 Load the -- Bike Focus Block, 2019 (6wks) to end on 7/5/2019
- 🔲 On 7/6/2019 Load the -- EN Full Bike Focused to end on TBD
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
- Question #1 - Are you healthy (after bike crash and your running injury)?
- Question #2 - Can you handle the mileage of the Marathon plan? Is there somewhere I can view your training log or training data to better advise you?
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
Go, Endurance Nationへようこそ。
I'm sorry to hear about your bike accident at IM Malaysia. I hope you are feeling better.
Coach Patrick's questions:
Are you healthy?
Can you handle the run mileage scheduled in the plan?
You can give your answers here, in your Coach Thread.
I'm want to make your transition to Endurance Nation as easy and simple as possible. I will 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.
First thing! Power user tip! 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 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:
Next, get setup in Final Surge. Coach Patrick made your Season Roadmap in Final Surge. Now, you can sync your Garmin or Strava and upload your workout data. Chose one, otherwise you will get double workouts recorded in Final Surge. (Note: Chose Strava if you ride on Zwift.)
In Final Surge: Workouts -> Garmin / Device Upload
To get the most out your training - you will need to see your workout data and your comments on how you felt during the workout. Together, they give you (and us) the complete picture of your training. We definitely want to see those hours, miles, power readings and heart rate data - 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. This helps dial in your fueling and hydration for long races and is a good reminder for what you want to work on during your next workout. Adding comment to your workouts 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 esupar esy 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 do a run tests. This is typically a 5k race or time trial on a flat course. You can use the pace and heart rate data 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/
Your new Friends are waiting for you.
Join are Endurance Nation Facebook Group in Japan and connect with your fellow athletes.
https://www.facebook.com/groups/enjapan/
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 another call with me here: https://calendly.com/new-member-phone-call/1
Please let me know what other times might work for you and we will schedule it.
I hope to hear from you soon.
Matt
Training Plan Coordinator
Hi Coach Patrick and Matt. Thank you for your message. Sub 3 and IM qualification in one year is, Yes, it is tough but I want to try it through your training! After watching Coach Partick Video, I felt so happy that you never said my dream impossible. You said it is tough and need a time, but it is a good goal!! Thank you for saying that!!! I agreed your annual plan, 1st part focus on Marathon, 2nd part focus on IM especially bike part. However I want to do not only run menu but also bike menu in a week. Let's say 60% run, 40% bike, what do you think? When marathon season is over, it will be a big uneasiness(worries) to perform your hard bike training suddenly. As preparation to perform your hard training menus, I want to do some bike training, even the short ones. At least I want to keep my performance until the end of marathon season. Please give me your advice.
Here are the answers to your questions. Am I healthy? Because 3 weeks no training, my fitness level has considerably declined. Now heavy pain is over but I need another week to restart training. So please set up training plans from 25th of Nov. From 14th to 24th, I will judge my condition by myself and I will do some works to regain my fitness level, if I think I can do. Can I handle run mileage in the plan? If the distance is around 300km, I think I can. For a couple years, I have run 300km per month, and menus were 5km 4'15 pace, 10km 4'40 pace, 20kmLSD+5km 4'15. Concerning to the running environment, I have to let you know that I live in Vietnam and always over 30 degree, so sometimes very difficult to maintain the high speed and long distance. Please understand that even though sometimes I cannot meet your requested speed or distance, I anyway try to accomplish your missions! I deeply sorry because I can not do your menus this week.
@Toru KIYA - Vietnam will certainly be hot. I agree that running at pace there will be challenging, but at the same time training in the heat really makes you strong (especially if you train in the heat but race in a slightly cooler setting). You will have to tell us about your races that you have selected from (1) the course (link?) to (2) typical weather conditions.
I am okay having you follow the Balanced Marathon Plan, which does allow for some cycling. It won't be a 60/40 split (for Bike / Run) but it is better than "just" running. The challenge here is that running time / distance will be important to get you to your sub-3h goal...we don't have a lot of time to regain fitness (now) and build new fitness (Dec) and then peak for the marathon (Jan). It's about 8 weeks...and our typical marathon plan is 12 to 14 weeks.
75km per week is About 45 miles, which is do able...but it's the specific work we want that matters (harder hard runs, easier easy runs). Long runs at around 7:15/mi pace (4:30/km) which should be fairly easy.
Action Steps:
Looking forward to getting to work.
~ Coach P
PS - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
@Toru KIYA I adjusted your practice for next week. Let me know how you feel at the end of the week. We can make more adjustments to get you back to full training.
Brenda asked me 2 questions.
・ What will make you consider this season a success?
Achieving Sub 3 in the marathon and Get a slot of KONA
・What's your biggest limiter right now?
So many limiters, such as my current Health condition, lack of bike power, etc. The biggest limiter now is the fear of challenging hard training, for example, over 240W bike training and Sub3 pace over 10km run training. Toru
@Toru KIYA Are these pictures from your race in NICE? I want to make sure we know what you look like as we begin the process of helping you improve.
Hard training brings fear to you not only because it's difficult, but because it is new. I am impressed with your willingness to try new things!
~ Coach P
On Nov 21 Toru posted to chat:
"Re: FWD: [EN]Toru is 10 days into their membership...
Hi Brenda
As I told Matt, I had no experience of interval training and I had never trained 8 miles at a sub 3 pace. I have only done 4km sub 3 pace so far, and I am worried that I will be able to follow the menu. Especially now, my physical strength has dropped very much due to injury, and since I started this week I tried to run a little and check the return of my physical strength, but running fast or running long distances as before I couldn't do it, and I was very shocked. I'm really worried about what I can do now because I want to do the menus I have. So, Please give me some advice what kind of mind or attitude should I take when I have such condition.
And one more thing is the bike training. I also asked Patrick, but I would appreciate it if you could mix a little bit of bike training instead of specializing in the run menu. I'm particularly worried about the bike, so I'm worried about the bike if I specialize in running.
Brenda, thank you so much for your kind message. You always send me a message, when I want to say something. I highly appreciate!!
Best regards
Toru"
Matt responded:
Toru, Thank you for response. We want you to recover before we start training hard again. You have a big season planned with many races so it is important to fully recover. I inserted more bike workouts in the next few weeks [Marathon program that has running balanced with biking]. We can start to rebuild your fitness by using more bike workouts. We will slowly build up your ability to so more interval training and harder longer runs. Our first goal will get you back to practice everyday. Easy runs and use the bike for harder efforts. Please let me know how you feel during bike rides this weekend. Give me your comments in your Coach Thread: https://endurancenation.vanillacommunities.com/discussion/26227/toru-kiya-official-coach-thread#latest
Matt"
I changed you your training plan to include more biking. I edited the practice sessions for the first 3 weeks. I changed these to easy running and adjusted the length of the tempo run mid-week.
Please let me know how you feel next week and how this menu works for you.
@Toru KIYA Thanks for answering our survey!
Your Swim: 2
Your Bike: 3
Your Run: 3
Body Composition: 2
Additional Info:
Biggest Improvement So Far? Run speed
How Else Can We Help You? The ability to keep Sub 3 pace longer and improve FTP for Bike
We are pleased to hear that your run speed is improving. I like the strong efforts you are doing on Sunday. Running in the park and the treadmill is a good way to break up the distance. Keep it up. Good job being consistent. The long run on Sunday and the Tempo run on Thursday are your key workouts to improving your speed. The rest day and quality sleep are equally important. With the slight increases in volume these next few weeks, it is also important to get plenty of rest and stay off your feet when you can. If you can stand, sit instead. If you can sit, lie down. If you can lie down, sleep. You have a race rehearsal coming up Jan 4 - that will be a good time to practice with your race shoes, clothing, fueling etc. Let us know how it is going, give us an update here! Good work!
How are things going with your training? This is always a tough time of
year, with the holidays and other commitments. I’m curious to know how you
were doing. Please post an update when you can!
~ Coach P
@Toru KIYA
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
@Toru KIYA
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
@Toru KIYA
Thank you very much for answering our survey. We saw that you ran the Ho Chi Minh City Half Marathon and you still feel inflammation in your legs, which is totally normal after such a hard run. Nice work! You have done lots of good work in December, congratulations. You were very consistent and ran many challenging practices.
Can you tell us a little bit more about your race? Your first 5k was a little fast, how did that impact the rest of your race? What you mean by run stability?
@Toru KIYA - thank you for your check in. I hear you on the tired legs; you have done excellent training so far this year, especially on the run. With IM 70.3 Vietnam being pushed back; your next event is really IM Malaysia. Here is what I suggest we do.
This will give you time to "consolidate" your fitness from the early season work. It will also give you a nice gradual build up -- through the bike focus -- into the Fall.
If you agree, let me know and I will ask @matt limbert to help you load the plans!
~ Coach P
Thank you for your suggestion. I agree your plan.
Best regards
Toru
@Toru KIYA
Thank you for completing our survey. We see that you are running 10km around the park in many loops. How is your injury doing? Has it improved?
The injury has been getting better. From this month, I restarted jogging. Please give me one more month for
Recovery.
Toru
@Toru KIYA Thank you for the update. Take your time. Please heal completely. I wish you well.