Ken Milvid 2020 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
Occasionally run a 10k. Competed in a half ironman in 2009. Did not train specifically for the event but trained with running, strength training, HIIT, and some biking. It was an experiment and does not offer any insight that would help today.Currently running and biking weekly. A friend that used EN in the past has started me with some informal coaching to give me some insight. I run 3-4 times per week, 12-16 miles. Biking 2-3 times per week, 40-100 miles. Still laying down a running foundation after recovering from an injury in the fall. Current 5k pace 8:37. Current FTP 256. I am 6', 210 lbs and losing weight from the activity. Overall I am firmly in the outseason zone pushing hard to improve as quickly as possible while staying healthy. Runs are pace based and bike is FTP based. I am very good at maintaining a high level of training for long periods of time.
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 May 4, 2020
- OutSeason® as planned, check in on dates for changes (we can load the OS plan for you as needed)
- On 7/20/2020 Load the EN Full Prep Plan, 4wks to end on 8/16/2020 28 [ 4 weeks ]
- On 8/17/2020 Load the EN Full Bike Focused to end on 11/8/2020 84 [ 12 weeks ]
- On 11/9/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/6/2020 28 [ 4 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
Ken, Super cool have you with us. 😀 We see that you have already connected your Strava account and posted your first workout 👊
Outseason training plan is great place to start. Can you tell us more about when you started and how far along you are?
Once we know you are all set here. We can start to talking about bike setup, power meter, shoes, racing etc. This is place where you post all those pictures and comments Coach Patrick was talking about.
Our short term goals are:
Let's get after it! 👊
Talk you you soon,
Matt
******* Post a comment below or give me an 😀, 👍️, or huh?, 😨 and I will respond back via email.
If any questions you have getting started - schedule a call with me here.
------------------
Things to do:
#1 Respond below
Post a comment below or give me an 😀, 👍️ or a GTG, let us know where you are with our OutSeason program and I will respond back via email. Let's get the conversation started!
#2 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.
How to subscribe video:
#3 Consider downloading the Final Surge App
You are already making great comments. This makes it way easier.
Download Final Surge | Mobile Apps Here
#4 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]
#5 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
#6 Customize your workouts in Final Surge
This one can wait, but remember it is here. You will eventually do a run and biketest. We will use your power during the test to set you customized bike 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.
#7 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.
Matt
EN Training Plan Coordinator
Ken, as a followup to our call today. Here are the questions @matt limbert and @Coach Patrick need answered.
Please note - they have loaded your final race prep beginning 20 July.
So, between now and 20 July is blank.
They want to know what you have been doing.
You mentioned to Patrick that you were in the OutSeason block?!
Please respond in this thread.
Then they will flush out the appropriate training to bridge you from your current activities into the IM prep plan.
@matt limbertand@Coach Patrick
First FTP test was early January and came in at 224. Most recent test was mid April at 256. 5k was during the fall at 8:37 pace. Have not retested. I injured my hamstring last summer and it affected me throughout the fall making speed increases for running difficult. My running is definitely behind my biking at this point but is coming along without injury.
@Kenneth Milvid Thanks for the update. The OutSeason is a great block of training and since we have some time it would be nice to finish it. What date are you scheduled to end the OutSeason?
@Kenneth Milvid sounds like a pretty intense program you've established for yourself! These are all good places for us to start. Thank you so much for the information!
From a run perspective, our top calls to keep you healthy. There's plenty of speed to be gained across the season, and some cross over from the bike. The last thing we want is to do over-reach right now, so we will stick to run frequency.
Cycling is where it's at, so we want to keep up that focus. Dunn is loaded up our get faster intermediate level training plan into your account. This is a combination of cycling and run intensity not that different from what you're doing now. It will form a bridge between where we are now and where we need to be at the start of our base training for the Race Prep Phase. There are two, five week blocks each with testig at the end, as you will see in Final Surge.
I have left Mondays off for now, and have put a basic workout in for Fridays. If there's any regular strength training or other work that you do during the week those two days would be the best days to incorporate it. Let us know what you think!
~ Coach P