Russell Hunter Official 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
- Ironman Florida (2020-11-07) #IMFL_20
Your Notes
Completed 4 full Ironman races between 2001-2015. Have completed a half-Ironman race every year since then, but want to complete another full IM in November. Fastest IM race time was 11:50, but would like to beat that at age 52.Had Achilles tendon issues so backed off running for 2 months at the end of 2019, but now slowly ramped up to Run to 4x a week now, longest run 1:45 on weekends. Cycling indoors on trainer 3x a week, longest ride on weekend up to 2 hours now. Haven't been swimming in past 6 months, just got back in this week (2x week for up to 45min). Swim is my strongest leg of the Ironman (1:10-1:15 on average), easiest to get back up to speed, but would like to improve on form.
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 March 3, 2020
- On 3/2/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 6/7/2020
- On 6/8/2020 Load the -- Swim Camp to end on 6/21/2020
- On 6/22/2020 Load the Bike Focus Block, 6 Weeks to end on 8/2/2020 [Do only 4 weeks]
- **Transition Early**
- On 7/20/2020 Load the EN Full Prep Plan, 4wks to end on 8/16/2020
- On 8/17/2020 Load the EN Full Bike Focused to end on 11/8/2020
- On 11/9/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/6/2020
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
Russell, Welcome! Super cool have you with us. You have some good fitness and I'm here help you transition to more structured training. I can explain your workout progression, show you where to find our race execution guidance, and how to connect with the rest of the team. I'm here to walk you through all of it.
Let me know what you are interested in, and I'll point you in the right direction. Our goal is to not only make you fitter, but smarter, and offer you the help and experience of our entire team to put together a race you race be proud of!
If any questions you have getting started - chat with me here or schedule a 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 Race 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, 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, and paces etc. 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, 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.
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 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 Download the Final Surge App
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#4 Join our GroupMe chat
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, that team members use to get a quick answer to a question, accountability, and celebrate a new PR! Download the app and join here:
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
#5 Explore ways to get smarter. Train and race like a veteran! Learn more and dial in your own training and race execution. Get training tips and execution advice from other TeamEN veterans
All of the Training Plans are explained here. Your plan is about halfway down the page. 6' video and a few short paragraphs.
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#half
Check out the Opportunities To Learn and improve your race execution:
http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx
Use the Table of Contents links at the top of the page to jump to that parts that interest you.
The EN 4 keys to Race Execution Video is a good place to start. Patrick talks about
#1 Racing is Execution NOT fitness
#2 The Line - is where you start racing. For the IM, that is mile 18 of the marathon. All your decisions set up your ability to race when you get to that line. There is no such thing as a good bike split followed by a poor run. The bike sets up the run.
# 3 The Box - All day long you are going to race inside a box defined by what you can control. Ask yourself "What do I need to do right NOW to create the conditions for success at The Line?
# 4 One Thing - Before the race, you need to be able to answer the question: "Why am I doing this race?" During the course of your race day, expect your body to have a very convincing conversation with your mind: "This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you can't give me a good one, I'm gonna slow down."
While these may seem simple, the process of pacing, adapting to conditions, and managing fueling/hydration is more detailed in the text and in the video.
Detailed Race Preparation and Planning resources (Impact of Heat on Pace calculator, Pacing with Power on the Bike, etc.) http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution
Check out Coach Patrick's videos under Learning -> Coach Lessons - "How to race in the heat," "Checklists and Race Logistics Matter"
Forums. If social media and chat groups are not your thing. Take a look at our forums. These are not your typical forums or chat rooms. These are where our smartest members hang out and answer questions or give advice. https://endurancenation.vanillacommunities.com/categories
Think of this as your biggest group of endurance and athlete friends. These folks are super helpful. We have a set of Wicked Smart Members (WSM). These athletes are vetted by the rest of the team and Coach Patrick. They are recognized for their expertise and willingness to help.
As part of your TeamEN membership you now have complete access to the entire Learning section. Check out the Coach Lesson Videos, Race Execution Guidance there and look through the forums. There are tons of race reports to help you learn more about training and racing.
#6 Smart Trainer Integration
We have workouts already built for Zwift and Trainer Road for the OutSeason, HIM and IM plans. If you have a smart trainer and a Zwift or Trainer Road account, download the workouts for Zwift to your computer or login to Trainer Road library and get after it inside.
SignIn
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason
For Zwift: Unzip the workouts into Documents -> Zwift -> Workouts -> "rider number" folder on the device you use to stream Zwift. My "rider number" is 126713. It will be the only numbered folder under workouts.
For Trainer Road: Use this like to request access to the EN workout library. Request access by sending a message "Request Invite to Trainer Road" to ppisaj2s@inbound.intercom-mail.com
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.
Chat with me here anytime or setup a call.
Talk with you soon,
Matt, Training Plan Coordinator
@Russell Hunter
Russell, Thanks for the note. 😀
RE: Team Zwift rides. Download the GroupMe app and join our Zwift channel. https://web.groupme.com/join_group/36550297/omhzBY8I
That's where all the hard core Zwifters hang out and coordinate team rides.
Zwift Account. ✔️
Smartphone. ✔️
That's all the tech you need!
Matt
GroupME (Team text) "How to" http://members.endurancenation.us/Community/GroupMe(TeamText).aspx
@Russell Hunter Just checking in. I think you are really getting the hang of this. How is going so far?
Hey Matt, thanks for checking in. Yeah, think I've got the hang of final surge and plans. Haven't been able to be as consistent with training as I would like due to shifting work/school schedules at home. Imagine the same is true for most everyone at the moment. Plan to dive into some of the other resources in time once a new routine gets established here. All the best, and thanks again.
@Russell Hunter Yeah, it has been crazy with race cancellations or postponements and schedule changes. "He who adapts best wins." Here is a good place to start: http://members.endurancenation.us/Learning/CoachLessons/RunDurabilityCheckIn.aspx
or
Check out phase 1 and videos for stages 1-4. More to come.
or
Video + references + decision flow chart
Happy to help.
Matt
Hey Russell, Thanks for filling out our survey! You are killing it!💪 I love your consistency.
Get emails for your workouts everyday or integrate with your other calendars:
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):
Happy to talk training anytime. Schedule a call with me here: https://calendly.com/new-member-phone-call/1
Matt