Sara Plummer 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
- Ironman 70.3 Chattanooga (2020-05-17) #70.3Chat_20
- 07/19/2020 Triathlon Door County 70.3
- Ironman Wisconsin (2020-09-13) #IMWI_20
Your Notes
IM Wisconsin 2016, 2017, 2018, 2019
IM Wisconsin 70.3 2017, 2018, 2019
IM Racine 70.3 2014, 2015
Door County 70.3 2017, 2018, 2019
IM PR 11:44 (all 4 marathons were sub 4-hour)
70.3 PR 5:26
Marathon PR 3:11
My secret sauce is consistency. I come from a collegiate running background and have never stopped. I am currently in better shape now than I was for IM Wisconsin in September... I worked with a coach as a remote athlete this past season and had my slowest race to date. I was undercooked for the race. I was shooting for an age group podium finish and didn't come close. Doing the work will NEVER be my issue. Running 4 times/week - 30-40 miles
Riding 4-6 times/week -mix if sweetspot, ftp intervals and long ride 2.5 hours
Swimming 3 times/week - 2500-3200 per swim (one session technique; one session pacing; one "strength" session)
Past 8 weeks = 12-15 hours
I fall between Level 2 + 3 on the chart below..
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 February 21, 2020
- On 2/17/2020 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
- **Transition Early**
- On 5/25/2020 Load the -- Get Faster Training Plan, 10wks to end on 8/2/2020
- **Transition Early**
- On 6/21/2020 Load the -- EN Full Run Focused, 12wks to end on 9/13/2020
- On 9/14/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/11/2020
- On 10/12/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/8/2020
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
@Sara Plummer
Hey Sara, Welcome! Super cool have you with us. I'm here help you get setup in Final Surge, help you get organized, understand your workout structure, and show you where to find our race execution guidance.
There are lots of ways to learn. If you are looking for a social connection - we got that, if you just want the workouts - we got that too, if you want read - we have forums and blogposts, if you want a video we got that too! 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 about pacing, fueling, hydration, and put together a race that you can be proud of!
If 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 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. 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, 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 Down load the Final Surge App
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#3 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, visit on the web, and even search if you want. GroupMe is a running group chat that team members use to get a quick answer to a question, accountability, and celebrate a new PR!
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
#4 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. The HIM Bike 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:
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.
#5 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.
Talk with you soon,
Matt, Training Plan Coordinator
Great to be on board. Just confirming that I've added my 12 week race prep plan to my Final Surge account. I won't lie... I liked Training Peaks but will keep an open mind with Final Surge.
I'm not sure who/how to direct questions about my race prep plan but I'm a shitty swimmer and really feel I need another swim session at least every 2 weeks if not every week. I'm thinking Sunday but would like your thoughts.
@Sara Plummer
Great to hear from you! I love your consistency and have noticed the uptick in hours as you entered your race prep training block for 70.3 Chattanooga. Your secret sauce of consistency is potent! 👊 Thanks for keeping an open mind about Final Surge. Some athletes on the team use both. They manage their workouts in Final Surge and do the advanced data analysis in Training Peaks. Final Surge is expected to release their version of TSS this summer BTW. Are you watching particular metrics in Training Peaks?
Your workout Saturday workout (Zwift 5+ laps of Richmond) looked good - 151 avg power for 45' during laps 4&5 and towards the end of the ride. Which was about 20 Watts higher than the 2&3 laps. Nice! Did you get any info on your sweat rate? Not only are you consistent - you have done an great job with your intensity, with 20+% of your training time in zone 4 or higher.
If you are looking for a third swim and Sunday fits your schedule - then go for it. Here some things to keep in mind:
March 8 is a good weekend to add a swim, March 15 is a rest day after a BIG challenge bike day on Sat so go especially easy, 22 March is another good opportunity, 29 March is a split long run and we know you could do this as a single run - but doing as a split run reduces the total cost on your body while getting the boost in mileage, 5 April is another good opportunity. There is a swim supplement that you can add. Load it into some blank space in your calendar, like back in Sept or Oct of 2019 and the move workouts that you like into the swim days - or day a non-structured swim day with more drill focused on those additional swim days. That gets you to your Camp Week and the following week that has a race rehearsal. We can check in then or sooner if you like and see how things are progressing. Let me know what you think.
So my rock solid consistency got slightly derailled. I was hit with some kind of gi issues that landed me in the ER for 6 hours Saturday - thus, no Saturday or Sunday workouts. I have a little problem listening to my body - so perhaps this forced "rest" was needed. I got on the bike for an hour tonight and didn't die... but I'm definitely behind calories and my legs felt it. I'll plan to add some Sunday swimming per your recommendations. As for TP - I don't analyze any of that...my non-legal husband (training partner) does that for me. Not to worry, he's an EN athlete as well so he's on the same page ;)
@Sara Plummer What! ER?! 😯 That's terrible. That is super stressful on your body and is totally dehydrating. So, yeah. Go easy on yourself. I might take a few days to get back to your normal crushing it self! Warm-up and see how you feel. Do the time, be conservative with the intensity and keep it to one session a day. There is no training value in working out just to get yourself tired. Our goal here is to the minimal amount of work each day to not go crazy and focus on recovery. So, this gives you the excuse to rest - its literally the most important thing you can do this week.
BTW. With all the resting you will be doing this week - it would a good time to check out our race execution stuff on pacing etc. Use the time that you would typically dedicate to the second session to a little get smarter session. What do you think?
@Sara Plummer
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
@Sara Plummer
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 -- check the Athlete Roadmap. 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