Tom Daemen 2020 Official Coach Thread
Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday 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
- 11/15/2020 Ironman Melbourne 70.3
Season Update
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 06/23/2020
- On 6/22/2020 Load the -- Get Faster Training Plan, 10wks to end on 8/30/2020 [ 9 weeks ] weeks
- On 8/24/2020 Load the -- EN Half Bike Focused to end on 11/15/2020 [ 12 weeks ] weeks
- On 11/16/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/29/2020 [ 2 weeks ]
- On 11/30/2020 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/27/2020 [ 4 weeks ]
- On 12/28/2020 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/24/2021 [ 4 weeks ]
- On 1/25/2021 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 2/21/2021 [ 4 weeks ]
Your Notes
Returned to tri last year after 5+ years off. In November I completed IM 70.3 Sydney in 5:10 using your minimalist plan.It has been a mixed few months. I'm currently riding 5-5:30 hrs/week with weekly TSS around 330, and a mix of endurance, interval, and sweet spot/threshold work. Bike FTP dropped from 267 race to 254 at the moment. Running about 3 hours a week, generally at endurance pace (5:36-5:45 min/km) without as much variation as on the bike. Stryd Critical Power is 287. Taking it easier on the run at the moment due to age (51) and prior heel issues. Although swimming has been closed, I'm not concerned about that one. I did a lot of swimming before, so as long as my overall endurance is okay I'll be able to return to swimming form and endurance without too much trouble. Not ideal, but nothing is these days.
Let's get to work!
~ Coach P
Comments
Tom, Super cool have you with us, again! 😀 I see that you already have connected your Garmin to Final Surge, which is awesome! Nice work. You are already crushing it. 👊
Our short term goals are:
Let's get after it! 👊
If any questions you have getting started - schedule a call with me here.
Talk you you soon,
Matt
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Things to do:
#1 Respond below
Post a comment below or give me an 😀, 👍️ or a short GTG. Let me know you are subscribed and 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. Pull up your coach thread and click on the "star" circled in yellow.
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.
#3 How to use your Coach Thread
This is totally up to you. You can post a lot or very little. You post. We answer. We find it is helpful for you and us, if you post a weekly update once you get started. Pick a day. Any day that works for you. Many athletes pick Sunday to summarize the week. Others pick Friday to end the work week and get ready for the weekend. Choose something works for you. Comment on how you felt this week, what went well, and what you want to work on for next week. Its good accountability and helps you keep you on track for your goals. After a couple of posts, you can decide on what the level of interaction works best for you!
#4 Consider downloading the Final Surge App
We definitely want to see those hours, miles, watts and heart beats - but we also want to know how you felt, mood, energy level, how mentally/physically easy or hard the workout was for you. The workout isn’t over until you make some notes. And the app makes this way easier.
Data + notes = complete story. Workout data is only only half the picture. Your comments provide the other half. You could be crushing all the workouts but feel terrible or feeling great. Work, family, sleep can all be factors in how you are training. So, how you felt is just as important as posting the workout.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." Just a quick note goes a long way.
Download Final Surge | Mobile Apps Here
#5 Quick Start Guide
You are familiar with alot of the lingo and descriptions, but if you run into something new.......
Here is the reference guide on how to read the workouts, abbreviations and lingo.
#6 Customize your workouts in Final Surge
You will have to update these plans with your zones and paces. Just like you did for the other plans. Video reminder below.
Once you customize them, the workouts will say 20' @ (135-145 heart rate) or 20' @(100- 110 Watts) 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 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]
#8 See the big picture and explore ways to get smarter
See the big picture. Join Coach Patrick for a walk through 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
#9 Smart Trainer Integration
If you want to join us on Zwift here is how. We have big group of athletes that ride together and use a voice app to talk - just like like a big group ride. Logon on and join a group ride. Use the Group Me Zwift Chat to stay up to date on when we are riding.
We have workouts already built for Zwift and Trainer Road for the OutSeason, HIM and IM plans. Scroll down. Find your plan - link to the pre-built workouts are on the right
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.
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.
#10 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
Hey there -- Thanks very much, really appreciate the feedback. I went through Final Surge and it looks like everything is all set. Now all I have to do is actually execute! No excuses left. Hope all is well up north, or at least as well as possible under the circumstances.
Just FYI, the link under item 6 (customize your workouts) is broken. I remembered how to do it from last season, so not an issue for me, but you might want to tweak the link for new users.
Thanks again, and have a good weekend.
Tom
@TomKaufman Thanks for the note on the broken link! 🤦♂️ We're on it. I'm glad you figure it out in the meantime.
Hey guys -- Just wanted to say thanks for the Get Faster Faster intermediate program. My race FTP in late November was 267, dropped to 254 by the time I got back at it in March. WIthin a few weeks it was back into the 260s, and as of week 9 it is at 278. I am 8 pounds heavier, so it's only 3.3W/KG, but still, call it progress. Not that there is a race in sight, of course, but what else are you going to do. Hope you're both doing as well as possible. Tom
@TomKaufman Awesome!!! That kind of game doesn’t come easily. You’ve been doing some hard work, so you deserve it! Don’t worry so much about the body composition right now. Just focus on clean eating and making sure your workouts are well fueled. There’s a time and a place for getting really doubt another diet and when we get there you’ll be ready to crush it. I hear you on the “no Races“ thing. That’s super strange place to be, but sounds like you found a good rhythm! That’s a huge win!
~ Coach P