Amy Larson 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
Your Races
- Ironman 70.3 Chattanooga (2020-05-17) #70.3Chat_20
Your Notes
I am 52 married, career and 2 kids. I have done over dozen marathons, few ultras and sprint triathlons. I haven't raced for over 10 plus years. Life gets busy and expensive LOL My family and job has been top priority over x amount of years. My kids are off to college I do quite a bit of trail running, road biking, peloton classes and swimming.
I started back up with swimming in June of this year. I have had a knee surgery... Too much running they say....I know when I run too much... It's easy to go out and run. The funny thing is I feel I am stressing about the running part. I have gotten slow and slower. I am rambling... My goal is to finish and feel good about myself. I don't want this to consume my life but want to incorporate it so I can have a balance and keep this going for a long time. swimming 4 times a week around 2000 yards to 2500 a session
biking 3-4 week Peloton classes and if weather cooperates go outside
running 1 -2 days a week. I just recovered from a bruised foot from running on trails and also I am a traveling sales rep that sits in a car all day 3-4 weeks. ugh somehow makes me have some aches and pains... Age!!! LOL
I am slow.......I feel like a beginner again.
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 27, 2019
- On 9/16/2019 11/25/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/22/2020
- On 12/23/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/19/2021
- **Transition Early**
- On 1/6/2020 Load the -- OutSeason (Bike Focus) Plan, 14wks to end on 4/12/2020
- **Transition Early**
- On 3/2/2020 Load the -- EN Half Bike Focused to end on 5/17/2020
- On 5/18/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 5/31/2020
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
@Amy Larson Welcome! Super cool have you back with us. Congratulations on getting the kids off to college and getting back in shape. You already have a good variety of workouts going which is great.
We can definitely help finish Chattanooga in a way that you can be proud of. We get you there in two ways: First, we build your fitness with the structure of progressively challenging workouts in your Season Roadmap. Second, we make you a smarter athlete. We teach you how to execute your fitness on race day so that you can get your best out of yourself. That best effort comes from you, driving your fitness around Chattanooga - making good decisions about hydration, nutrition, and pacing. We have a ton of other members on the team doing Chattanooga too and a bunch of other folks who have done it in the past to ask for the latest advice.
I hope you had a chance to look at your Season Roadmap. Let me know what you think about our Run Durability volume in the first couple of weeks. The run training is low intensity, mostly easy - what we are looking for is consistency and frequency. Starting in Jan, we will shift to a more bike focused structure - this is where we build a lot of strength by using intensity.
If you plan to use Peleton for those workouts - consider linking your Peleton account to Strava. Then, link Strava to your Final Surge and you Peleton workouts will show up there. That way we have an idea of how you are progressing and the work you are doing.
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
Here are a few things to help you get the most out of your workouts, Final Surge, and learn more about how the team can help you get to your race goals.
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
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 questions, its always here for your reference. 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. Link your strava account to Final Surge
I see you are already posting workouts in Final Surge. Your Garmin account is all sync'd up. To get the most out your training - you need that workout data and the story. I see you have already commented on a few of your workouts. That's a great habit to have.
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.
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.
To make comments, select the activity and 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 eventually do run and bike tests. You don't have to do them right away. But, in the next few weeks we'll schedule one when you feel ready. Then we will use your average heart rate during the 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/
Learn more about the WHY? and the HOW? of your training Plan
The Run Durability video is about 75% down the page. Coach Patrick goes over the purpose of the program and how to use frequency and consistency to avoid injury.
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
Learn EVEN more about your plan(s).
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx
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.
Since you are beginning with the Run Durability program - consider joining the Run Group for accountability.
My goal is to make your first month of Endurance Nation as simple and as awesome as possible!
Talk with you soon,
Matt
EN Training Plan Coordinator
If I am not mistaken, we took some kind of a spill on the trails during a
run. When you get a chance, please let me know how you were doing! Sending
you some positive mojo…
~ Coach P
@Amy Larson got your message after your DR visit. I think that we need to adjust your plan to be predominantly non weight bearing - cycling is the easy win, but I am curious if the DR mentioned any other modalities that you could do in the meantime?
you can continue to follow the plan you have right now, biking as listed and replacing the runs with bike time. Even though you can’t run right now, we can still build a good aerobic baseline to prepare you for the new year.
let me know what you think!
Patrick
Thanks
This week will be a little crazy due to the holiday next week and pool closings for a few days at end of week for repairs. Love the timing of pool issues. I will have to move workouts around this week due to the fact I am travelling on the weekend. 😃
@Amy Larson Nice work fitting in your workouts in around your schedule! 💪 Do you have a Garmin that we can sync with Final Surge? It could save you some time inputing your workout details. Have a great holiday.
Hi
I have an Apple watch where I track everything. Thanks
@Amy Larson Great! If you want all your Apple watch stuff to post automatically to Final Surge here is how:
Apple Watch -> Strava -> Final Surge (automatically) One time setup.
1 - Sign up for a Free Strava Account
2- Sync Final Surge and Strava
3- Then sync your Apple watch to Strava -
@Amy Larson
Checking in on you! How is it going?
You have been knocking out the workouts recently! Nice work getting back at it.
@Amy Larson - I got your Check-In update, and have pasted it below. This is part of our monthly process to stay connected, so thanks for filling it out!
Great to see your fitness so high. And congratulations on completing the DIY try. I just ask people to give me a link to the Strava profile so I can verify results, so glad that you did complete it. If you have a picture or something you want to share, please feel free to put it here.
Tell me more about these allergies and changes when you get the chance!
~ Coach P
Rankings are as follows:
I have been feeling under the weather the last 3 months… First of all went and did the yearly physical etc. I was all normal. I still wasn’t feeling good.. tired, my ears were plugged and pressure on my sinuses. I went to an allergy clinic and they tested be to see if I had reactions to outdoor allergies and I had several reactions. I am doing shots once a week. They suggested I get tested for food allergies… I found out that I am sensitive to a variety of foods such as wheat, yeast, some fruit etc. I am feeling better but it will take at least 3 months to get the full results.
The life of getting old….
Hope you are doing well and have a great Labor Day weekend!
Thanks again!
Amy
From: Coach Patrick
Sent: Tuesday, September 1, 2020 8:32 PM
To: Amy Larson
Subject: Re: [Endurance Nation Community] Amy Larson 2020 Thread [PlanEN]
_____
Coach Patrick mentioned you in Amy Larson 2020 Thread [PlanEN]
@Amy Larson - I got your Check-In update, and have pasted it below. This is part of our monthly process to stay connected, so thanks for filling it out!
Great to see your fitness so high. And congratulations on completing the DIY try. I just ask people to give me a link to the Strava profile so I can verify results, so glad that you did complete it. If you have a picture or something you want to share, please feel free to put it here.
Tell me more about these allergies and changes when you get the chance!
~ Coach P
Rankings are as follows:
* Swim Fitness vs Last Month: 3
* Bike Fitness vs Last Month: 3
* Run Fitness vs Last Month: 2
* Body Comp vs Last Month: 2
* Next month's focus: Increasing my running mileage. Found our I have outdoor allergies and foods I should avoid..
* Extra help request: I did do the virtual triathlon challenge ... Put it in my training ... not sure where I was suppose to post results. I finished and felt good.
Hey Amy, Thanks for the update. Getting those food allergies sorted out will make a huge difference. I had to do the shots a one point too. Good work seeing the specialist you are headed in the right direction. I hope you start to see some results in the short term. Let us know how it goes!