Peter Rutherford 2020-2012 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
- maybe Tulsa May 2021
- IM Maryland Sept 2021
Your Notes
Tell Us Your Background / Racing History: 10 years of triathlon, 7 ironman races, KQ in 2015
What is Your Biggest Limiter to Success? weak run, recovering from radiation treatments
Anything Else We Should Know? i believe in year around swimming
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 September 15, 2020
- On 9/14/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 10/11/2020 27 [ 4 weeks ]
- On 10/12/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 11/8/2020 27 [ 4 weeks ]
- On 11/2/2020 Load the OutSeason for Runners Plan, 14wks to end on 2/7/2021 97 [ 14 weeks ]
- On 2/8/2021 Load the -- Swim Camp to end on 2/21/2021 13 [ 2 weeks ]
- On 2/22/2021 Load the EN Full Bike Focused, 12wks to end on 5/23/2021 90 [ 13 weeks ]
- On 5/24/2021 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 6/20/2021 27 [ 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
@Coach Patrick I am in the thread
Your Homework
Tell Me Your Season Goals
This is not private. We can talk on the phone.
@Peter Rutherford
Thanks for the call. We changed your Season Roadmap in order to:
-Get you an additional bike workout mid-week, while building your Run Durability.
-Switch to OutSeason for Triathletes, Bike Focus
This will let us focus on run durability, through run between now and November, while adding an addition bike mid-week to sustain your hard earned gains on the bike. You can ride the mid-week work as written or do something from Trainer road. Keep your effort in context. We are sustaining the bike, and focusing on durability through consistency for the run.
Cap your run speed at tempo and swap in hill work for an additional stimulus. You have made some good progress recently on the run, and we want to continue that. Keep it under control, we are in no hurry. As a lifetime athlete, you will gain momentum quickly. Look for being great at being consistent. That is where the win is. Run speed and intensity is for later.
Come November, we will switch to a Big bike focus, lots of intensity on the bike - and we will keep running. Maintaining a steady baseline throughout Nov, Dec, Jan. Which gets us to Feb and the start of your race prep block for IM Tulsa. We can decide on run or bike focus for that block depending on how you feel and your progession so far. We can also dive into your on your fueling, nutrition, and pacing to practice and dial those in for IM Tulsa in order to set you up for a strong run.
You plan to swim year round, which is great - keeps you in that 68' swim range and provides a bit of active recovery as well as aerobic work. You have plenty of experience, doing this for years, so continue to do those workouts ta
Here is your updated Season Roadmap (it is all set in Final Surge
Thanks. I like this plan. I think you still have to fix the Outseason for Runners Plan that is in the description above (Final Surge has the correct bike focused plan in it). I'll touch base in a week or two to let you know how it is going.
Did you mention that once I enter my data into the zones, the workouts would reflect the actual poweer/power not just the zones? How do I get it to update? Or just direct me to the right person to ask. Thanks.
@Peter Rutherford
Here is a video that will walk you through how to update your plan with customized zones.
This is your Coach Thread. If you click on the star at the top of this thread just to the right of the title - it enables email updates and responses.
We will get notified that you posted. We will answer you - and you get an email of the answer! No login required.
You can even respond to the email too! All of that email will be captured here for future reference!
BTW. Final Surge has an App.
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
We also have a group chat - with specific Run, Bike, Swim, groups. The rest of our Team is in there. It would be super cool to have you in there too. With your experience you could help other athletes or just stalk it and watch it for a while and see if it your thing. Coach Patrick and I are always in those groups. The groups only talk workouts, training, racing etc - no other noise and its only EN Team members. Invite only. Here is your invite. Check it out!
Download the Geneva App
Talk to you soon.
no video attached in second line
@Peter Rutherford Thanks! So sorry. 😪 Let's try this again!
Here is a video that will walk you through how to update your plan with customized zones.
@Peter Rutherford We have 5 weeks before the OutSeason. Based on your comments and feedback, Coach Patrick modified our Bike Focus plan week 2-6 (total of 5). That’s got quality on the bike and you can modify the runs based on how you feel. We gave you some options and structure for weekend workouts but you can take some flexibility on the weekends re riding long to have fun while the weather is nice etc. Take a look and let us know what you think!