Aaron Goldman 2020 Thread [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 [Watch the Video]
Your Races
- Ironman 70.3 Muskoka (2020-07-12) #70.3Muskoka_20
Your Notes
My prior race experience has included only a sprint duathlon during the summer of 2019. For the last 20 years I used to fight (Judo, Muay Thai, BJJ, Karate, Box) and weight lift. I've had several injuries, including a retina detachment, leg arm tricep tendon rupture, left arm distal bicep complete rupture, and I've had my left ankle reconstructed. Despite all that I'm quite functional and have been cycling heavily with a group of friends on 100-150km rides. I consider myself fit but am new to triathlon; it's a bucket list item for me. Before having my ankle fixed I couldn't run so it's a whole new world now available to me. I'm currently training weights, swimming, running and cycling. I was cycling heavily during the last year so that's my main strength. Swim is definitely my weakest point. I'm currently working out 5-6 days a week and walk to and from work averaging about 5km a day.
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 22, 2019
- On 11/25/2019 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/22/2019
- On 12/23/2019 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 01/19/2020
- **Transition Early**
- On 1/6/2020 Load the OutSeason (Bike Focus) Plan, 14wks to end on 04/12/2020
- On 4/13/2020 Load the EN*Half Bike Focused to end on 07/12/2020
- On 7/13/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 07/26/2020
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
Hi Patrick! Thanks very much for the video message, most appreciated.
Few quick questions:
1) I linked my Strava account to final surge, but I don't see the workouts I've done in my calendar view in final surge. What am I missing?
2) For the bike, I've been using a wahoo kickr and trainer road for a while. Are there pre-programmed EN workouts in trainer road I can load up to get my bike workout automatically setup?
For my homework, my season will be a success if I don't get injured, and am able to show up on race day and complete the race. My goal is just to finish and prove to myself I did something I thought was impossible for me a few years ago.
My biggest limiter right now is my swim, I only learned to swim a few yeas ago. My front crawl isn't yet adequate to let me finish the race. I've been working on my technique but it's still got a ways to go. Worst case I timed myself using side stroke for a 1km in the pool and I did that in 28 min. Not what I'd like to rely on, but as I said, worst case. The 70min time limit for the swim scares/motivates me.
@AARON GOLDMAN Hey Aaron, this is Matt - EN Training Plan Coordinator. Welcome to Endurance Nation! I'm here to help make your first 30 days as awesome as possible. I want to 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. Chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1
I can field some of your initial questions.
#1 Strava. Nice work linking your Strava account to Final Surge. Your swim sync'd today, so you should be good to go for all your future workouts. It will not pull in your history though.
#2 Trainer Road. Yes, the workouts in are in Trainer Road. Here are the instructions to request access.
TO REQUEST ACCESS
To get access, please do the following:
#3 Thanks for the homework! I like your season success criteria. I especially like the second part. It gives purpose and the "why" behind your goal and its tied to a very personal reason. Cool. So, it will be important for you monitor how you feel before, during, and after you training sessions. Making notes in Final Surge will help with this. The training programs provide a structured progression, balancing challenging work with just enough rest to get adaptation. We want to learn how your body responds to the training and ensure we keep you healthy - we modify the structure if the load is too much based on all the other factors in your life 9(i.e. work, family, sleep, etc). To keep you on the path for success, it will be key to capture how you are feeling along the way so you (we) can make adjustments, if necessary. (see notes below on how to leverage Final Surge to help you do that.)
Here are a few things to read about swimming and technique. We also have good swimmers and some of those ex-college swimmers who are happy to offer some help on technique. You can post a video of your swimming (from the pool deck shot head on and from behind). Most of the fundamental corrections can be noticed just from above the water. Post your video in the forums and ask for some advice! We can get you confident in your swim, but you will have to dedicate some time to learning and drill - just to get the correct body position before we talk about swimming faster.
Start here:
Swim ebook:
https://app.box.com/s/q50ds6x5j9
Webinar:
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:
Consider downloading the Final Surge App. I see that you are already set up in Final Surge. Your workouts are posting. Check!
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. 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 do some run and bike tests. 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/
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]
Learn More About Your Plan. Videos! Too easy!
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
Let's do this! Talk to you soon,
Matt, EN Training Plan Coordinator
@AARON GOLDMAN I saw your post in the chat. Brenda will be able to hook you up (Mon) tomorrow morning.
@AARON GOLDMAN I saw your second post about Trainer Road. Does this post help at all? http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Trainer+Road%3a+Getting+Started
@AARON GOLDMAN You are really racking up that run consistency! 😀💪