Dan Huhn 2020 Official 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
- Flying Pig Half Marathon 5/3/20
- Ironman 70.3 Ohio (2020-07-26) #70.3Ohio_20
Your Notes
I would consider myself an experienced triathlete. I've raced for 10 years and probably completed 40 races, including both short & long distance races. I raced USAT Olympic Age Group Nationals in the past (2013), but by no means do I consider myself an elite athlete. I would call myself a middle of the pack athlete. My last race was in 2016 when I completed both Ironman 70.3 Muncie and Ironman 70.3 Ohio. Since then I've been battling insomnia and depression brought on by changes at work. I put on weight (40 lb.) and stopped racing because I couldn't get a good night's sleep. Some days even taking the dog for a walk was a challenge.
Things have changed for the better about 4 months ago. The source of my work place stress has left the organization and I've been working with a behavioral consultant to overcome my issues. I'm now actually sleeping through the night and have come to realize that I'm an all around happier person when I'm training and racing (that's what my wife tells me and I think she's right). It's now time to get back to work.I'm trying to build back some strength and endurance. I'm definitely back at the beginner level. I'm running 2-3 times/week, lifting weights 1-2 times/week and biking 1-2 times/week. I know that my knowledge and experience level is a strong intermediate. I just need to get my fitness level back, which will just take time and effort.
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 January 4, 2020
- On 1/6/2020 Load the OutSeason for Triathletes (Bike 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 -- EN Half Bike Focused to end on 7/26/2020
- On 7/27/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/9/2020
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
@Daniel Huhn
Hey Dan,
Welcome! Super cool have you with us. I look forward to talking with you next Thurs.
Glad to hear you are ready to get back to your fitness and race goals. Thanks for choosing us to help you re-return to triathlon. Let me explain a bit more about your first training block.
The OutSeason is 14 weeks. 4+1 test week, 4+1 test week, 3+1 test week. The test weeks are when you will redo you FTP test and track your progression. It is a bike focused block, but you can still add your swimming and there is a baseline level of running for durability. The intensity is focused on the bike with a variety of shorter intervals early in the week, longer intervals mid week, followed by a ABP (Always Be Pushing) ride that is around 3.0-3.8 W/kg, or a CNC (Cruise and Crush) ride that is around 2.5 W/kg but has a few max efforts (45 sec, 4+ minutes, then a 30' sustained effort). A lot of the athletes on the Team ride on Zwift and coordinate ride times using the GroupMe chat (see below for the link).
Running. You will see a description for TRP (Total Run Pace) this is a pace that is between Z1 and Z2. It should be easy and you should be able to carry on a conversation. That is the pace you will do a bulk of your work in this OutSeason phase. Here is it all about frequency and consistency. Early on, say the first 5 week block, focus on getting the duration in. If you feel good and want to mix up the pace based on the workout - go for it - but as you are transitioning back to structured training we want to play the long game. Consistency and frequency. As you get more consecutive weeks, you can earn the right to mix up the paces. But, early on consistency, frequency, and be conservative on the pacing.
Remember to give us an update on your homework,"What will make this season a success?" and "What is your current limiter?" I want to help you get the most out of your EN membership and training.
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
A few thoughts on getting setup and organized.
First off, think of this as an opportunity to get fitter, smarter, and share your experience with the rest of the team. Coach Patrick has designed a Season Roadmap for you. The progression of workouts will get you fitter and prepare you physically to race but, getting smarter about training and race execution is what sets Endurance Nation apart from other programs. Here you have access to Coach Patrick (11x Kona qualifier), a library of his Coach Lessons, and the experience of hundreds of other athletes across all age groups - willing to share their advice and what has worked (or not) for them. We would love to have your experience and voice in those forums too.
Want to know the best equipment to buy? Where to stay for your race? How to triage you week of training when you have to travel for work? How to ride hills efficiently? How manage your power and heart rate on a hot day? You name it the Team can help you and make you a smarter athlete. There is free speed out there just by being smarter at how you play the game. Check out the GroupMe, forums and the learning section from the main Endurance Nation page to get started (see below for links).
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, 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.
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.
Here are a few things to do:
#1 Subscribe to your Coach Thread.
Subscribe to your 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.
Here is how:
#2 Get setup in Final Surge.
It looks like you already did this. I saw your run from Garmin connect which is great.
Keep in mind, if you plan to ride inside on Zwift, then link your Strava account with Final Surge. Once you connect to Strava, you will have to disconnect your Garmin. Otherwise, you will get double workouts uploaded.
#3 Down load the Final Surge App
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#4 Join our GroupMe chat and join the Team
Our forums and GroupME chat its a great place to learn, ask questions and connect for accountability with other Team members. Need to buy a new training gadget? What is the best xxxx? Want some advice about your race we? We have someone on the Team that as done it before and can help you race like a veteran. Ask in the group chat, start a forum post, or just search the library.
Your new Friends are waiting for you.
GroupMe 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 a running dialogue with the rest of the Team
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
Forums
You have complete access to the entire Team, Coach Lesson Videos, Race Execution Guidance and tons of race reports to help you learn more about training and racing.
SignIn
https://endurancenation.vanillacommunities.com/categories
Learn More about your Outseason Plan
SignIn
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#full
#5 Customize your workouts in 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/
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want to help you get the most out of your workouts, Final Surge, learn more about race execution and how the team can help you get to your race goals.
Talk with you soon,
Matt, Training Plan Coordinator
@Coach Patrick @matt limbert OK, so here are the answers to my homework.
What will make this season a success? Actually doing the training and enjoying the process. 'The journey is the reward' is a quote I've heard before that represents how I feel about putting in the time & effort. Being away from triathlon for 4 years due to illness makes me appreciate it even more. I would consider this season a complete success if I'm able to actually race my 'A' race. And then be able to consider what other races I can do in the late summer/early fall time frame as well as set the stage for Ironman Lake Placid in 2021.
What is your current limiter? It really comes down the sleep. I've battled insomnia for the past 3+ years and know how it can bring you to your knees. That's what stopped me from even training let alone racing. I've had a lot of help along the way figuring it out and feel that I'm going in a right direction. However there are still stretches of tough sledding every now and then that I need to fight through.
@Daniel Huhn
Thanks for sharing your ideas for what will make you season on success, along with your current limiters.
We are glad you are back to triathlon. Just getting back to exercising regularly is a huge bonus and it is always nice to have a couple goals races out there. The Flying Pig half marathon will be fun first race back and chance to knock the rust off racing before Ohio 70.3
Exercise can be a great outlet and stress reliever. Getting back on track with your sleep is huge bonus. and we are glad to hear you are headed in the right direction. When you are ready or interested there is a entire Team that is happy to help you on your return training and racing. We all look forward to helping you re-building your fitness and getting back after it!
@Daniel Huhn
Thanks for the time. It was fun to chat with you. You had some great questions that showed a lot of forethought. I love you consistency and as a returning member you have the experience to move things and fit your training into your schedule. Some highlights: OutSeason focus is on the bike intensity and run durability. Run bias is for consistency and frequency. Your ski trip and swim camp will be a good transition to the Flying Pig Marathon before you start HIM specificity block for Ohio 70.3.
I'm excited that you asked about the resources for race execution and learning.
Race execution link:
Race prep link (i.e. Checklist for the last 12 weeks before your race)
Coach Video Lessons (Check out the archive on the right side):
Drop us an update on your training we you get a chance.
Talk to you soon.
@matt limbert Matt, can I get some advice on testing next week. I’ve been battling a nasty cold for the past week or so and was diagnosed with Bronchitis. My recent workouts kind of reflected that. I’m thinking I’d like to hold off testing and push it back a week. Should I just repeat this weeks workouts as best I can or is there something you can suggest. Thanks,
@Daniel Huhn
Dan, sorry to hear about your cold and bronchitis. Yes, holding off on test week and pushing it back is a good idea. I admire your desire and motivation to get back at it, but we need to re-focus that motivation on recovery and rest. You had nice progression of work going before your travel and sickness. So, we need to hold you back a bit and get fully recovered.
How about we invest next week solely focused on recovery. Rest like a champion. Really. Take the time you were going to work out and completely relax. Stretch, read, meditate. Think of that time as dedicated fully to recovering. For at least 3 full days. Really. Bronchitis is tough. You body needs the rest to work through it. Any additional stress of working out, is not providing a positive adaptation. It is only slowing your recovery. If you absolutely, feel the need to exercise. Walk with a purpose or cycle easy - not enough to aggravate your lungs or breathing. Super easy. 30-40 minutes max.
I know you were excited for a test week, but we only want to test when you are ready. I would recommend waiting to test at the 10 week mark. The OutSeason is built in three blocks (5,5,4 weeks). Block 1 = 4 week work + 1 test. Block 2 = 4 weeks work +1 test. Block 3 = 3 weeks work + 1 test. So we have two more opportunities to test before April and your key race is not until July. So, lets work smart and use next week as a complete recovery week. Then slowly work back into training by 10-16 Feb. Do the time, lower intensity. Being careful not to aggravate your lungs. Resting now will serve you better in the long term. Starting too hard, too soon will just prolong it. Testing at the end of Block 2 (week 10) will give us a better assessment, than just waiting a week after you have been sick. Testing in the next block will give us a week or two to build back up to training.
What do you think?
@matt limbert Matt, great advice. Thank you. I will definitely use this week for recovery and then ease back into the training. It’s a long season and more important to get healthy. The steroids and antibiotics are already helping. Thanks again.
@Daniel Huhn
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
@Daniel Huhn Just checking up on you! How are you feeling? Nice work resting. Keep it up.
@matt limbert Matt, thanks for checking in. Recovery has been a little longer than anticipated. Resting wasn't as hard as I thought it would be due to the lingering effects of the Bronchitis.
Yesterday was actually the first day back to real training where my lungs felt normal. I'm hoping the rest of this week's workouts go the same. I can't believe I'm saying this, but I'm actually looking forward to heavy fatigued legs.
Good to have you back on track my friend....and great call today. As I mentioned, I am hopeful that by the end of this week and he will be almost as good as new.
The focus here should be on duration and frequency, not the intensity part. You will be back before we know it in all of this will be a distant memory. As you are negotiating the return with your lungs, let's keep up the food log and let me know when you are ready for me to take a look at your account on myfitnesspal.
Onwards!
~ Coach P
@Daniel Huhn
Looks like you are feeling better!
@Daniel Huhn
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
@Daniel Huhn Thanks for your feedback...here's what you sent in (below). I think that The easiest option with upper body makes the most sense...and see if we can build from there. For me, the easiest one is pushups. Doing pushups for 1 minute, once a day, Monday thru Friday, gets that process started. Once you build that up to doing 3 minutes of pushups 1x a day, we can say "what's next" and look at other work. But let's keep it simple and in your control (course, etc). How does that sound?
__________________________________________________
Rate Your Fitnesss (Scale of 1 to 3):
Additional Info:
Biggest Improvement So Far? Run durability. I'm feeling much more comfortable running off the bike and executing the workouts. I know I've got plenty of room to improve, but I'm showing up and getting the work done. Definitely helping with my mental toughness. 🎉
How Else Can We Help You? Attempting to get some upper body strength training in. Just not enough hours in the day.
@Daniel Huhn Just checking in on you. How are things going?
@Daniel Huhn Any interest in joining our GroupMe team chat. Kinda fun to see what everyone is up to. GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]