Paul Reynolds 2020 Coach Thread... [TeamEN]
Paul is not a new member, but he is new to Final Surge so I wanted to make sure he was connected with your @matt limbert ....
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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
- 1 olympic planned in May
- xterra sprint in july
- xterra sprint August
- 70.3 in sept 12
- Ironman Florida (11/7/2020) #IMFL_20
**Informational Text:**
Your Notes
imfl 2019 14:30. did a bit betteron the run, need to be faster on bike. wasnt aero enough. I have 1 olympic planned in May, 2 exterra sprints in julyand August and a 70.3 in sept 12 in addition to IMFL2 weeks off start back today
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 19, 2019
- On 11/18/2019 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/15/2019
- On 12/16/2019 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/12/2020
- 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 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 Paul, I loaded up your Season Roadmap into Final Surge. 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 and 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.
Bike fit
As a side note, I heard Coach Patrick talk about your desire to be more aero. I got fit by Todd at TTBikefit.com. He is in RI, but totally worth the experience. He fits Patrick and a bunch of other folks on the Team. He has a computer controled fit bike with a power meter - he can move any part of the bike independently, while you are riding, while you are pedaling. There is no getting off, stopping and trying to compare one position to the other. It all happens real time. You can find the position that offers you the comfort you need to race ironman while still being as aero and powerful as possible. I can get more aero, but I was not as powerful. I could get more powerful, but it was not aero. He helps you find the right balance. Check it out if you have a chance.
I look forward to chatting with you,
Matt
@Paul Reynolds You have double workouts posting to Final Surge because you have Garmin and Strava both connected to Final Surge. You can DISCONNECT your Garmin. Your Strava can post everything. Nice work getting those runs done!
Ok, but can I stop the Strava, instead? I’m in Run bet and it uses garmin
@Paul Reynolds I don't want to mess with your run bet! 😂 Sure you can can disconnect Strava form Final Surge instead. This is where you find it. Click on the Strava part and uncheck the auto-sync. Good luck with the bet!