Kelly Hadaris [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
- Ironman 70.3 Connecticut (2020-05-31) #70.3Connecticut_20
- 06/20/2020 Patriots Half Ironman
- Ironman Mont Tremblant (2020-08-23) #IMMT_20
Your Notes
I have 12 years of experience and have finished 9 Ironmans and countless other events. Attending the EN Blue Ridge camp in 2016 and loved it. I used to be strong but now I am unconditioned. I just need a plan I trust enough to follow that i do not have to take time to write myself. EN plans are effective, financially reasonable, and philosophically close enough to what I know I will actually do. Plus, EN is a healthy organization that does not hurt athletes or dole out nonsense, so I don't have a struggle of conscience in using the plans. Was coaching triathletes full time a few years. I recently have discontinued that with my last athlete racing to the AG podium in IMFL. I took a job in my old field this summer and got promoted very quickly and do not have time/mental space to coach to my personal standards for them. I have not trained seriously since July of 2018. My CTL was 150 back then. Now, it is about 25. However, with a busy job, I need to use triathlon training and racing as a counterpart to that. That is how I got into this sport in the first place, after all. Not fit, but getting back into it. Have not swam since May, still. Maybe I will this weekend. Have been Running 1 to 3x a week from 1 to 10 miles since May depending on time. Slow and not structured. The past couple weeks have been getting back to structure. In 2017 I was running a half in 1:30-1:36. In October I ran a flat, easy, perfect conditions race in 1:54 and it was a struggle. I am going to make a comeback. My FTP was 4.10 w/kg a few years ago. It is 2.90 w/kg right now. Just getting back into it! I will exceed my prior benchmarks, go under 5 hours in a half Iron , BQ again and go under 11 hours in an Ironman in 2020 while also staying happily married, training my dog and working hard in my insurance career.
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 18, 2019
- On 11/11/2019 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/08/2019
- On 12/09/2019 Load the Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/05/2020
- On 1/6/2020 Load the OutSeason (Bike Focus) Plan, 14wks to end on 04/12/2020
- On 3/16/2020 Load the EN*Half Run Focused to end on 05/31/2020
- On 6/1/2020 One unstructured week of Recovery here!
- On 6/8/2020 Load the EN*Half Bike Focused to end on 06/21/2020
- On 6/22/2020 Load the EN Full Bike Focused to end on 08/30/2020
- On 8/31/2020 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 9/27/2020
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 Kelly, welcome back to the team! Congratulations on your new / old career. We're humbled that you have trusted us to help you regain your fitness. With a little help from us on workout structure and progression, you can focus on execution and regain the fitness you are looking for! Your coaching and racing experience would a huge asset to the rest of the team. I loaded all of the plans that Coach Patrick was talking about into your Final Surge calendar.
You are a veteran, but if you have any questions or can't find what you are looking for quickly please chat with me here in this forum or schedule call with me here: https://calendly.com/new-member-phone-call/1 and I will get on it.
So, 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 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 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.
The app 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. Click on the "pencil" icon to tap "how I felt" or "perceived effort."
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
Customize your workouts Final Surge
You will do a bike FTP test (5' max and 20' max effort) and a run test (5k race or time trial) and you will use your 20' nominal power (bike) and average heart rate (for the run) during each 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/
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.
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
#5 Learn More About Your Plan. Videos! Too easy!
You can watch these videos to get a better understanding of the "why" behind each workout and how they all fit together. Start with these Run Durability -
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
There is another good one that explains the OutSeason and our emphasis on bike intensity during the winter to build fitness and then transition to more volume and racing specificity once the weather gets a bit better.
I look forward to chatting with you,
Matt
@Kelly Hadiaris Just checking in on you. Everything okay?