Jan Schorpion 2020 Coach 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
- 04/26/2020 St Anthony's Olympic Triathlon
- Ironman Louisville (2020-10-11) #IMLou_20
Your Notes
Former Team EN member from 2013-2015
IM Canada in 2014 ( 12:15)
IM FL in 2015 ( 11:06)
IM 70.3 FL 2019 ( 5:01)
multiple running races including marathon in 2017, 2018 ( 3:30) I took 4 months off after the birth. of my second son in August 2019. I started training up agin on 1/2/20 with 3 bikes/ week and 3 x / run per week and two 15 min strength sessions per week. Gradually building up my run fitness, at 12 miles / week now
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 18, 2020
- On 1/20/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/26/2020
- **Transition Early**
- On 3/16/2020 Load the Short Course INT LEVEL, 20wks to end on 4/26/2020
- On 4/27/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 5/10/2020
- On 5/11/2020 Load the Bike Focus Block, 2019 (6wks) to end on 6/21/2020
- On 6/22/2020 Load the -- EN Full Prep Plan, 4wks (Level 2) to end on 7/19/2020
- On 7/20/2020 Load the -- EN Full Bike Focused (Level 2) to end on 10/11/2020
- On 10/12/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/8/2020
- On 11/9/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/6/2020
- On 12/7/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/3/2021
- On 1/4/2021 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/31/2021
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
@Jan Schorpion
Hey Jan,
Welcome back! Super cool have you with us again. I see that you have already sync'd up your Strava and Final Surge - which is awesome. Here are some other reminders - subscribe to to your thread, download the app, and how to customize your training zones. I want you to get the most out of your membership and your Final Surge account. A few things have changed since you were last with us - all the plans on loaded into Final Surge, and Coach Patrick has built an entire library of Coach Lesssons covering lots of great topics like "How to race in the heat" or "How to manage your peak" etc. His most recent one talks about the structure of the 2020 Full training plans - the one you will use for Louisville. You can check those out here: http://members.endurancenation.us/Learning/CoachLessons.aspx
Your Season Roadmap and training blocks are all loaded into Final Surge. So, you are all set there. I'm here to help you all things training plans and Final Surge. So, ask away!
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, consistency is key. Start with our Level 1 workouts. 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.
Finally, 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.
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, forms and the learning section from the main Endurance Nation page to get started.
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 Down load the Final Surge App
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#3 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
During your first 30 days you have 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
#4 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
Thanks for the plan.
If I were to not do the St Anthony's olympic , how would that change my training plan?
Jan
How do I get bike workouts into zwift?
Jan, You would do a full 14 weeks of the OutSeason. We focus on bike strength and fitness, while building run durability. There isn't any swimming in that plan, some folks like to add 1-2 swims but those will not prepare you to race. If you didn't don't do St. Anthony's then you could do a full 14 weeks of OutSeason, then 2 weeks of swim camp (give the legs a break and transition to a bit of swimming). Then we would do we would transition to more swim, bike, run training and ramp the volume to prepare for your Half IM race prep training block.
With St. Anthony's being so early we need to get you in swim race shape. If you are considering options you could looka at an Olympic in May or June during the Bike Focused Block or the EN Full Prep Block. Depending on your goals for the Olympic we would do some short course work to specifically prepare for it or do it on along the way and incorporate into your IM prep.
To give you and idea it might be something like this - for an along the way option:
Let us know what you think.
@Jan Schorpion
These are the 2020 workouts (created in 2019) here: https://app.box.com/s/f3ajy5nmrvmg4ywjxjzmpngr2ozq363q
Download them into the folder on your computer:
Documents/Zwift/Workouts
Thanks Matt.
@Jan Schorpion Just checking in! How is it going?