Scott Schneider 2020 Coach Thread [TeamEN]
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 Oceanside (2020-04-04) #70.3Oceanside_20
- 09/27/2020 Ironman 70.3 Cascais, Portugal
- Ironman Arizona (2020-11-20) #IMAZ_20
Your Notes
I have completed four 70.3 races, a number of Olympic/sprint distance races, and IMAZ in 2018. In April of this year, I was hospitalized with DVT and bilateral PE. I was lucky to survive, missed seven months of work and lost most of my fitness. I have done no races all year but I am ready to get back to work. I have Oceanside 70.3 in April and Cascais Portugal 70.3 in September already booked. I will be trying for one of the remaining IMAZ 2020 spots when they open general entry Monday morning.I began training very slowly around October 13th. Low intensity, low volume, just trying to be consistent and conservative with adding volume. A typical workout would be a 45 min Z2 bike followed by a 10-15 min run.
I have recently added swimming back in and am currently doing a weekly long run of 6.25 miles, long bike of 1:30, and two 1500 yard swims per week. Total training time is about 6-7 hours a week. Still relatively low intensity.
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 December 5, 2019
- On 12/2/2019 Load the Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/29/2019
- On 12/30/2019 Load the Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/26/2020
- **Transition Early**
- On 1/6/2020 Load the OutSeason for Triathletes (Run Focus) Plan, 14wks to end on 4/12/2020
- **Transition Early**
- On 2/3/2020 Load the EN Half Bike Focused to end on 4/5/2020
- On 4/6/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 4/19/2020
- On 4/20/2020 Load the Bike Focus Block, 2019 (6wks) to end on 5/31/2020
- On 6/1/2020 Load the EN Half Run Focused to end on 9/27/2020
- On 8/31/2020 Load the EN Full Bike Focused to end on 11/22/2020
- On 11/23/2020 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 12/20/2020
- On 12/21/2020 Load the Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 1/17/2021
- On 1/18/2021 Load the Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 2/14/2021
- On 2/15/2021 Load the Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 3/14/2021
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
@Scott Schneider Welcome back! Super cool have you back with us. Your DVT and PE sound pretty scary - what a tough experience for you as an athlete. Glad you are feeling better and getting back into some training. I like the Oceanside course and venue - there is a little bit of everything on the bike - flat, wind, big hills, rolling hills and the run is largely by the ocean so you can't beat that!
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.
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.
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.
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, GroupMe great for finding when other Team members are riding on Zwift, accountability, and learning what other team members are doing for training etc.
Since you are beginning with the Run Durability program - consider joining the Run Group for accountability.
Let me know how I can help.
Chat with me here or schedule a phone call,
P.S. if those times don't work for you - let me know what does and we'll make it happen,
Matt
EN Training Plan Coordinator
Thank you @Coach Patrick and @matt limbert
Plan looks great! I appreciate the feedback and am excited to get started. I need to re-test bike and run numbers. Any suggestions when to fit that in?
@Scott Schneider Do you have any restrictions or limitations following your DVT and PE? Since you are just starting back, I would give it a couple of weeks because you will get a more accurate assessment of your capability with a few harder sessions under your belt. You will do a short block of intensity right after Christmas - and then test the first week in Feb as part of the start to your HIM block. You can use a holiday 5k for the run test and you know the bike test is always challenging. If you gave yourself those few weeks in January to ramp up the bike intensity, ride via RPE and get your body used to going hard again and then test the bike on schedule late Jan/early Feb. You can use those numbers for the rest of your HIM block. What do you think?
@matt limbert no restrictions. I have been training regularly for several months, just unstructured. Your recommendation for testing sounds great.
👊
@Coach Patrick
Finishing all three races this year would feel like a success especially considering the challenges I have faced over the past year.
I think my current body weight (245-250#) is my biggest limiter. I weighed 220 at IMCDA and 225 at IMAZ last year. I would like to get back to 220 for Arizona. That’s really lean for me but a much better racing weight. I know as training ramps up, this will likely be a self-correcting problem.
Right...and per our Course, you have a few choices / options on your side...
Done right, changes like these can really compound and create good change!
~ Coach P
@Scott Schneider
https://endurancenation.wistia.com/medias/bl9laz9l18
Welcome to your SECOND MONTH inside Endurance Nation!
Our goal is to check in with you, determine the best way to help you continue your journey, and share your progress with the Team!
First off, watch Coach Patrick’s Month Two video.
Step One: Quick Update
Please use this form to update us on how things are going: https://forms.gle/k9p2o3ZYyhGo9U2N6 We will follow up with guidance and advice here in this thread.
Step Two: Book Your Coach Check In Call
As part of TeamEN, you and Coach Patrick will talk one-on-one roughly 4x per year. Let’s connect soon and keep you rolling. Book your check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
Step Three: Pick Your Learning Focus
We have several courses and resources for you based on your interest. You can browse the Courses here or review the Coach Lesson archive here.
Need help picking a focus area? Ask us right here in this forum thread (be sure to @CoachP!!), via the red chat icon on the Members Site or by going to Help / Email Support.
Step Four: Your Friends are Waiting
We have several GroupMe channels where we want to hear about your training or you can get a quick answer to your latest race or gear question. Get motivation and team awesomeness via EN Live on Facebook or if you’d rather chat, then find your home on the most relevant Team EN GroupMe chat channel.
Looking forward to your next step!
~ Brenda
@Scott Schneider hey, thanks for checking in with us about your training. I saw your note regarding the volume, and I totally get it. I promise that you will be set enough on race day if you do all of the workouts we are giving you. Part of building a solid season is balancing work and recovery. But work isn’t just about duration, it is also about intensity and frequency. We will make the switch to duration soon and I promise things will come around!
@Scott Schneider
https://endurancenation.wistia.com/medias/nfahr9cl1b
Welcome to your THIRD MONTH inside Endurance Nation!
Our goal this month is to help you be race ready for your next big event and make sure your connected with your teammates!
First OFF, be sure to check out Coach Patrick’s video online here.
Step One: Quick Update Form
Please use this form to update us on how things are going: https://forms.gle/2BAufR2WyTUjkHvE7 We will follow up with guidance and advice via email so you can stay on track.
Step Two: Research Your Race
Leverage your teammates to make sure your race is the best it can be.
Step Three: Connect with Fellow Racers
** Additional Support **
In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.
Congratulations on moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!
~ Team EN
@Scott Schneider Just bumping you on this!
~ Coach P