Carl Alleyne Official Coach Thread
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.
Your Notes
I did 3 triathlons last year. A super sprint and two sprints. I'm currently take a two week break from running to rest my right calf but still am biking and swimming. I would like to start training on a real regimen and race the AC half. Maurice Matthews and Derrek Sanks suggested I sign up with Team Endurance.
Your Races
- 05/06/2018 (Super Sprint) Westfields Triathlon
- 06/02/2018 (Olympic) Rock Hall Triathlon
- 08/25/2018-08/26/2018 (Triple Challenge) Chicago Triathlon
- Ironman 70.3 Atlantic City (2018-09-23) #703atlanticcity_18
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 the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
- Last updated by Coach on January 30, 2018
- On 2/5/2018 Load the OutSeason (Bike Focus) Plan, L2 workouts, 14wks to end on 5/13/2018
- On 5/14/2018 Load the -- Swim Camp to end on 05/27/2018
- On 5/28/2018 Load the Intermediate Get Faster Training Plan, 10wks to end on 8/5/2018
- >> Transition Early <<
- On 7/2/2018 Load the Intermediate EN*Half to end on 9/23/2018
- On 9/24/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/7/2018
- On 10/8/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/4/2018
Coach Notes
Carl, great to have you on board! You are just in time to jump in with our February OutSeason Plan Training Cycle which begins on Monday 2/5. Until then you can get used to the site, and take a bike test (if you think that's alright).
Olur goal with the OutSeason Plan is to lay the foundation of strength that you will build upon for the the remainder of your season. We focus mostly on the bike (intensity) and the run (frequency). There's time to work harder on the run, but first let's get the basic flow of your week into place.
When you are ready, you can schedule a call with me online here: https://calendly.com/pmccrann/15min and we can talk goal setting, training equipment and much more.
Great to have you here!
Coach Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now?
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)
- Coach 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 “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 Q & A Central 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 targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll 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
~ Coach P
Great to talk today! I am pumped you are on the OutSeason Plan (Bike Focus), I think it will really help you up your bike game!
Here are some of my follow up notes for you:
- How to handle the early sprints...Go week 12 of the OutSeason® and then skip ahead to Week 14. Don't test during that week, we'll use that Sprint to get your final test values. If it's cancelled we can adjust, but that's the plan right now.
- PowerTrainer...Zwift Workouts last 4-5/week...how to get with the Team. You can learn more about how we do Zwift here: Getting Started on Zwift . You can also join the Group Text to connect re events / riding, just introduce yourself: GroupMe EN Zwift Chat
- Just got a tri bike...needs to get fitted...be sure to find someone local to you who comes recommended...ask around!
- Cannondale Slice... Accessories to consider for the bike include: Torpedo Aero bottle with straw (Profile Design A2 works well) so you stay aero. That's the biggest up front addition you'll need. Also, be sure to check the rear cassette so you know what type of gearing you have.
Background:Please set up your next call with me for the last week of February! https://calendly.com/pmccrann/15min
~ Coach P
PS - Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
Hey Coach Patrick, dumb question. I noticed the bike focused plan "only" calls for 3 bike trainings per week. What's the rationale behind that? I would've thought it would be more. Also, how should I handle making up missed runs/swims during this plan? Thank you.
The big thing is just not to dump all the runs into a single day and turn it into some massive work out.
Any suggestions? Or am I getting a little ahead of myself being that I’ve only been riding on a tri bike for a week. It’s crushing have high hr bpm at lower watt outputs haha.
this change. There are many different reasons why it’s hard to match
between the two outside of the aero position. In general, most translates
enjoy sure the cranks in the aero position for the additional room it gives
btw their thighs versus the torso.
In your case, could be a cadence related issue in terms of power output and
peddling efficiency. Let’s give it a little more time and see what happens…
It’s just good to know that this is one likely Variable.
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:
Bike Fitness:
Run Fitness:
Weight / Body Composition:
** Subjective Information **
What is Your Biggest Improvement So Far?
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend?
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
Learn Big in our Video Course Section, where Coach Patrick is building our new library of EN Video Lessons to make sure you are 100% up to speed on our most critical topics.
Learn Quick in the Question and Answer Central, where your fellow teammates work together to give you the best possible answer to your questions (one at a time please)!
Learn Deep by Exploring the EN Wiki, the repository of all things taught and learned by EN. There is more info in there than you could read in a year, so pace yourself! Worst case scenario, go to the All Pages section and use "Control +F" on your keyboard to search for the most relevant article.
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
@Brenda Ross
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness: 2
Bike Fitness: 2
Run Fitness: 2
Weight / Body Composition: 1
** Subjective Information **
What is Your Biggest Improvement So Far? Biking endurance
In What Area Do You Need Additional Support? Swimming technique. Now that my achilles is healing up, I'll be able to run more and get up to speed in that area.
Would You Recommend Endurance Nation to a Friend? YES
Here are our 03/06/2018 call notes:
Training Elements:
- Streaking on the Run - let's keep that rolling. Nothing too crazy, just consistent miles daily. Even 2 miles is a good day (and sometimes required!).
- Bike 1 - Let's get your cadence up...not for whole rides but every 5' spend 1' at like 90 rpms. Then go back to normal...we'll eventually "lift that up."
- Bike 2 - Remember, "steady time" is just as important as "quality / interval time". Let's modify your plan such that every 3rd weekend you get in a FOURTH ride, just steady for time.
- Swim - Not worried here...just maintain.
Changes:- Bike Fit on Friday…need to dial that in. Keep me posted.
- Bottle on aerobars / other bike elements.
- Run consistency means check in on "life" of you shoes. 350-400 miles is likely tops for them, so don't over do it without a new pair.
Body Composition:Bike fit "Before" picture below for reference!!
I looked at my infinit solution. I have a 269 calories and 403mg of sodium per bottle (I TRY to drink one bottle per hour). I'd have to take an official sweat test to be sure but I'm pretty sure I'd have to up the sodium intake per hour. What are your thoughts give my body composition (5'9"/200 lbs). Also, I have some before and after vid of my bike fit. What's the best way to get them to you?
I wouldn’t really change the amount of sodium you get per bottle, if we need more we can always supplement with salt stick pills — “the best brand”.
PS the best way to get me those videos he’s to email them to me if you can— patrick.mccrann@gmail.com
If they are too big to be emailed when we might have to upload them somewhere.
I tried your suggestion of adding a 4th ride on Sunday every so often. I went a little too hard considering I'm not the best climber. Ended up doing ~58 miles and 3,100 ft (I think part of it not being used to back to back long and high effort rides). I didn't do the full 90 min Sunday run per the plan but did get a couple miles in after. Still a little sore today, the day after.
I'm not really worried about being ready for the super sprint on May 6th but just to ensure I'm not over worked should I still move along as planned with the outseason weeks 12 and 14 considering I haven't fully recovered from yesterday's ride?
If I'm supposed to a lil sore then cool. Just wanted to get your thoughts.
I think you can do this week normal (when you feel better) so you are ready for the race...once you are through the race, we can try another week with more biking...just maybe on more of a flatter, boring course. Save the epic for when it's july and you are super fit!
~ Coach P
Looking at the training plan you set for me below. You modified it by skipping week 13 of the bike focused outseason plan to coincide ending that plan with the super sprint I'm doing on 5/6. After the super sprint on 5/6, what do I do for the week of 5/7-5/13? My races are listed again for reference.
Races:
- 05/06/2018 (Super Sprint) Westfields Triathlon
- 06/02/2018 (Olympic) Rock Hall Triathlon
- 08/25/2018-08/26/2018 (Triple Challenge) Chicago Triathlon
- Ironman 70.3 Atlantic City (2018-09-23) #703atlanticcity_18
Training Plan:Another newbie question. I got a seat bottle cage and was wondering if it was as aero as the profile design one that places the bottles a little higher. Thoughts?
Yea, I may test on the tri bike this week. Was disappointed in my race NP (232 watts on my tri bike) compared to my road bike FTP (295 watts). But, I've never done an FTP test on my tri bike and it could've been due to the face the race had a lot of turns for being a two loop, 12-mile course. I found myself having a slow down and speed up quite a number of times. I don't think the swim would've affected me much because it was only a 250 yd pool swim. If I subtract 25 watts from my road bike FTP (would give me a tri bike FTP of 270 watts) my race NP would give my .86 IF. I guess that's not bad but I was expecting a 1 for IF considering the short distance. What do you think? Either way we'll have to figure out to taper a little bit before my June 2nd oly race.
I do feel like the swim is pretty dead on for what I can do at 250yd (1:45 pace). I think I left a little bit on the table during the run. I got bored and had to remind myself to pick up the pace a couple times (6:35 pace) lol. I guess that's what happens during a self-seeded swim start and the faster racers are in the front but your swim pace places you a little farther back.
Right now we just want to get back on it for you and get into the rhythm of training. We can talk taper in the future, but maybe you go ahead and try and find a map of that Olympic race? Would be nice to know what the course will be like for you.
Here is a link to the bike course for my oly on 6/2. Wayyy less turns so that VI number should be a lot lower. That area is flat as well from what I remember from last year's sprint. Thanks for the explanation of that metric. I'll do some research on what the other metrics mean to gain further insight on that race.
https://kineticmultisports.com/site/wp-content/uploads/2018/04/Rock-Hall-International-Course-Maps.pdf
This allows you to see not only the course but also the terrain associated with it.
We can see here that after a brief start, or you get your heart rate down in the first five minutes, you have a decent climb that you’ll need to set up and use a slightly higher cadence for. Once you’re over the top, you’ll have some initial speed but two tight turns which will limit that. Your goal will be to really push the effort over the last 10 miles through the rollers and then to the downhill finish or there’s lots of free speed.
Since it’s a short race, you can also just start pushing it on the hill as well. This would be more of an advance strategy, Where you get your heart rate down then push over that hill, recover through the descriptive sent in a tight turns, and then pick it up again on the rolling section in the down hills. This probably includes an extra 20 to 25 minutes of higher intensity work and is really dependent on your confidence in your run.
I felt silly writing a race report for just an oly but did want to give you a synopsis for your thoughts.
The swim didn't really have any currents and was 76 degrees. I didn't swim good at all. Couldn't get into a rhythm until halfway through. I believe I zig zagged the whole time as my total swim time was ~1900m compared to the 1500m the course called out. My official time was 36:54 which set me far behind the leaders in my AG. I was 14th out of the water.
Bike was better but I still can't hit the power numbers on my tri bike that I'm expecting. NP was only 202w with 1.05 VI (my westfields supersprint was 232w and 1.07 VI). I was expecting around 230w-240w on my tri bike this oly given a road bike FTP of 295w. I'm going to get my fit looked at again and just get more tri bike seat time. Thoughts?
The run actually went better than expected with a 6:55min/mile avg. This was better than the 7min/mile avg I planned. My left hamstring was a little tight which was expected due to a little over use and my right achilles is still giving me tightness issues (which I just found out today is due to achilles tendonitis). Those will get better so I expect a little bit of improvement there. Overall time was 2:39:57 which is decent for a first time oly racer I guess.
no i didn’t warm up. I can’t even remember if they gave us the opportunity to warm up. I got to the race 15 min before transition area closed Smdh. I’ll def try that out next time.
My powertap meter actually died the day after the race. I think the weak battery may have had an affect on my power stats on my tri bike lately. I replaced the battery and will do an FTP test to find some watts ground truth.
I think im going to do some open water swims to practice siting as well as do a sweat test to figure out a nutrition strategy for longer rides. I don’t think I’m getting enough calories on 40+ mile rides. I know I should be getting at least 300+ calories based on my weight.