Mike Neas 2020 PlanEN Thread

Coach Patrick · November 22, 2019 11:40PM

Mike...welcome back!

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

https://endurancenation.wistia.com/medias/q88om32j9q

Your Races

04/18/2020 Salt Lake Marathon
07/25/2020 Desperado Dual Century
Ironman 70.3 Boulder (2020-0801) #70.3boulder_20

Your Notes

Previous member coming back. Ironman Lake Tahoe in 2015 16:40. Great swim, good bike, crappy survival run:-) Did HIM AZ in 2017. May-August 2019 Salt Lake Running Company half marathon preparation - 16-20mi/week, average 9:30/mi. Bear Lake Grand Fondo 2019 (50miles) in September 2019. Knee surgery left knee September 2019. Started swimming 1 week after surgery and started biking 2 weeks after surgery. Biking 10-50miles per week since depending on weather either outside or on trainer. Cleared for running on treadmill 2 weeks ago. Have put in 6 training efforts on trainer in last 2 weeks to build strength in knee, no issues other than some normal soreness.Recently started training in May of this year. Suffered torn minuscus in left knee in August, surgery to repair in September. Cleared to run recently. Up to 40min on treadmill without pain as part of a build process to get me here to be ready for EN outseason. Swimming 2000 yds straight or in drills at a 1:50 (and below sometimes) pace/hundred yds. Swimming is used for fitness to keep strain off knee for rehab, and because I actually like to take a break at lunch from work and swim. Have been cycling through the summer and participating in local short rides from 16mi to 30 miles in support of wife's newfound hobby. Recently cycled around Bear Lake (50 miles) for a Fondo ride with family in September (just before knee surgery). Wife has lost weight and caught the fitness bug so the spousal unit got a wahoo trainer for her birthday in Oct and is now addicted to Zwift and is actually running on the treadmill. So I now have a training partner/motivator spousal unit. With her assistance/support/prodding I have gone from 246lbs in May 2019 to 225lbs last week and still dropping. For comparison I raced at Lake Tahoe in 2015 at 210lbs. I'm looking to get started on the road back to doing a Half IM next year and a full IM in 2021. I also ski and am looking forward to an active ski season at the local resorts here in Utah.

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 11/18/2019 Load the -- Durability for Runners 2 (8 months out) -- 4 weeks to end on 12/15/2019
On 12/2/2019 Load the -- OutSeason for Runners Plan, 14wks to end on 3/8/2020
**Transition Early**
On 1/13/2020 Load the -- 2019 Marathon [Balanced], 16 Weeks to end on 4/19/2020
On 4/20/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 5/3/2020
On 5/4/2020 Load the -- EN Half Bike Focused to end on 8/2/2020
On 8/3/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 08/16/2020

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

matt limbert · November 24, 2019 3:48AM

@Mike Neas Mike! Welcome back. I loaded your Season Roadmap from Coach Patrick into Final Surge. We may need to tailor the first few weeks of the plan - based on where you are starting from. So, take a look at the training plan and set up a call or chat with me here. We want to find a good starting point and transition what you have been doing with a our structured program. So, it may take a bit to ramp into the plan here. Take a look in Final Surge. Let us know what you think. We want to find a workout rhythm that fits your schedule and gets you working out consistently with a smart progression in duration and frequency. I want you to get 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 or set up a call here: https://calendly.com/new-member-phone-call/1

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:

https://vimeo.com/375188729

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. 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.

We definitely want to see those hours, miles, power, cadence 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 (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. It's easy to make comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." There are also options to track weight, sleep, and morning resting heart rate etc.

Final Surge | Mobile Apps

https://www.finalsurge.com/apps

Customize your workouts Final Surge

You will do some run (5k or time trial) and bike tests (5' and 20' max efforts). 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

Check some of this stuff out and let us know what you think,

Matt, EN Training Plan Coordinator