David Conkle 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 70.3 Gulf Coast 11-07-2020
Your Notes
I'm fifty-one years old and have been exercising regularly since my early thirties. I completed two Ironman distance races (Great Floridian and Panama City Ironman) and a half Ironman distance race (Great Floridian) in my mid-thirties. I completed the Panama City Ironman in 2004 with a time of 11:18:58. I also did the Oak Mountain Ultra and the New Orleans Rock and Roll Marathon. I have never had any training related injuries. I am a very good swimmer.I have been training for the Panama City Half Ironman since January using an "80/20 Triathlon: 2020 Edition IRONMAN 70.3® Level 2 (Pace and Power, 7 to 13 Hours per Week)" plan that I purchased on Training Peaks. The race was supposed to be in early April and has been postponed to early November because of the CV. I would like to continue training during this timeframe (28 weeks) with the goal of maintaining my base conditioning and running speed while significantly increasing my bike speed. I have not been swimming recently because of the local pool closures. I do not feel the need to add swimming back into my routine anytime soon since I am a very strong swimmer and will have no problem re-conditioning quickly for the swim. My running VO2 max is 46 and cycling is 47. My running lactate threshold is 7:30 pace and for bike is approx. 250 watts. I recently completed a 5K at a 7:20 pace. My goal for November is to place in the top 25 for my age group.
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 April 23, 2020
- On 4/27/2020 Load the Bike Focus Block, 2019 (6wks) to end on 6/7/2020 42 [ 6 weeks ] weeks
- On 6/8/2020 Load the Get Faster Training Plan, 10wks to end on 8/2/2020 42 [ 6 weeks ] weeks
- **Transition Early**
- On 7/20/2020 Load the -- EN Half Prep Plan, 4wks to end on 8/16/2020 28 [ 4 weeks ] weeks
- On 8/17/2020 Load the -- EN Half Bike Focused, 12wks to end on 11/8/2020 84 [ 12 weeks ] weeks
- On 11/9/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/22/2020 14 [ 2 weeks ] weeks
- On 11/23/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/20/2020 28 [ 4 weeks ] weeks
- On 12/21/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/17/2021 28 [ 4 weeks ] weeks
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?
** The Athlete Roadmap Videos & Start Learning **
Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
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
@matt limbert
Hi Matt, I have a few questions about my training plan for next week and also wanted to see if you can help me setup my zones? Thanks, Dave
David, Super cool have you with us. 😀Yes, I'm happy to help you setup your zones (See #2 below). I see that you have already sync'd your Garmin to Final Surge and you are already in your Coach Thread. You are already crushing it. 👊
If any questions you have getting started - schedule a call with me here.
------------------
Things to do:
#1 Consider downloading the Final Surge App
You are already making great comments. This makes it way easier.
Download Final Surge | Mobile Apps Here
#2 Customize your workouts in Final Surge
Since you have already done the bike test. We will use your power 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. We can do the same thing for the run. Once you do a 5k race we can use your average pace or heart rate to establish run zones too!
Here is a video on how you update your training plan with integrated and customized zones.
#3 Connect with the rest of the team in Join our GroupMe chat
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. Your new friends are waiting for you.
Download the GroupMe is an app and see what the Team is talking about. Pro tip: You can subscribe to these channels and mute the alerts. There is a lot of activity here and the alerts can get overwhelming. 😂
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
#4 See the big picture and explore ways to get smarter
See the big picture. Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
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.
Explore the Forums
All these topics are covered in our forums: 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.
Search our Race Forum for race plans and race reports. Learn from the shared experience of the entire Team
Read the General Training Discussions and get training tips and execution advice from other TeamEN veterans.
Learn how to race like veteran. Dial in your race execution using EN race guidance.
#5 Whew. You made it.
You don't have to do it all a once but, we would love it if you responded below. I'm here talk you through all of the above. I would love to hear from you. Post a comment below or give me another note 😀, 👍️, or huh?, 😨 and I will respond back via email.
Matt
EN Training Plan Coordinator
@Coach Patrick
Thanks for the video introduction Patrick. I'm looking forward to working with you. Quick question...I need to generate my running and cycling zones in Final Surge. Should I use the "Endurance Nation" algorithm to calculate each (versus, say for instance, the 80/20 or Andy Coggan method)? Thanks.
@David Conkle Yes. Please use the Endurance Nation algorithm to calculate the zones. For pace and heart rate use your average for a 5k. For bike power, use 95% of your average power during a 20' time trial or all out effort.
@matt limbert
Hi Matt, I had a 2PM CST meeting with you on my calendar today. Did you still want to do this? Thanks, Dave
@David Conkle
Here is the link to the lingo.
Here is the link to the 4 keys to Ironman execution video and the race guidance. The video is about 1 hr about absolutely worth it. It puts the rest of the detailed race guidance in perspective.
Here is the library of Coach Lessons. April's is open to you now. The rest are available all the time for TeamEN. If you are interested in something else let me know and I'll get you access.
Oh, and one more reminder to go through those "Phases" videos I posted above in the thread. They really lay out the bigger picture on our approach for getting setup. Those videos are 3-5'. watch the Phase One Structure videos here
Thanks for making the time today. I really love how fast you got setup and engaged.
Check-ins: You can drop us an update here once week, once month, or whenever works for you. Some folks make a "workout" for check-in as a reminder on Saturday or Sunday.
Weekly Accountability Check In: three (3) things that went well this week, and up to three (3) things you can improve upon. They are good for both you and us. It keeps us up to date on how your training is going and you are feeling, keeps you accountable, and helps set some mid-range goals. Often we get so focused on executing the individual workouts that it is good to zoom out a little bit and think about what you did last week and what you want to get done in the upcoming week.
Talk to you soon.
@David Conkle Just checking in. How did your first week go?