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Andy Heaps Official Coach Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢

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

Andy, okay, the plan is LIVE! Sorry for the delay. I have loaded all the plans listed below into your Final Surge Account already.

I know you are training quite a bit already, but I'd like to refocus you on our OutSeason Plan to build some critical threshold fitness for a bit longer before we move to volume. You can move the OS workouts around in Final Surge but first we need to link up your Strava or Garmin accounts here: https://www.finalsurge.com/GarminConnectSync which will allow me to follow your "typical week" and then make recommendations.

Love where your bike fitness is at for now, but we want to keep driving it. That UK course is a monster on the bike, and the stronger you are the better you'll be able to run. We can talk more on the phone about this...while you wait to talk with me, please post some pictures of you racing (bike and run).

Cheers!



Your Races

  • 06/02/2019 Epic man windermere (70.3)
  • Ironman UK (2019-07-14) #IMUK_19


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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.

  • Last updated by Coach on 02/04/2019
  • On 2/4/2019 Load the OutSeason (Bike Focus) Plan, 14wks to end on 5/12/2019
  • >> Transition Early <<
  • On 4/22/2019 Load the EN Full Bike Focused to end on 7/14/2019
  • On 7/15/2019 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/11/2019


Your Notes

3 x Iron distance races - the last being IMUK in 2016 in 11:05 (1:10, 5:55, 3:45). I've done a handful of 70.3s too - best in about 4:45. Have also raced for GB at age-group level in sprint duathlon. Structured training has been minimal over the past 18 months, until about 3-4 months ago when I started to get back into training for IMUK 2019. In the past 18 months I've mostly been biking - road biking and mountain biking. Running and swimming have been minimal although fitness and endurance has come back fairly quickly for those. For context my current 1900m swim time is about 30:00, my 10km run time is about 38:00 (pb from a few years ago was 35:50) and my FTP is just about back to the highest it's ever been, at about 325w. I'm currently about 80kg but expect my weight to naturally drop to about 75kg come IMUK

A typical week currently is 2-3 turbos per week - about 1 hour each + 1 longer outdoor ride of ~3 hours, although they've been either mtb or indoor because of the weather recently. I swim 1-2 times per week, about 1 hour per set - 1 technique focused session (drills) and 1 endurance session. And I'll do 2-3 runs per week. 1 will be 80-120 minutes, the others will be 30-45 minutes. All slow pace, often trail. No speed work.


Let's get to work!


~ Coach P

Comments

  • andy heapsandy heaps

    Hi Patrick

    A few questions on the plan...

    What does TRP mean on the run sessions?

    Is there a reason there's no swimming in my plan? The notes say to add swim outseason supplement if I want to. I want to, but how do I know if I should? I'd have thought I should be doing some swimming though with it being my weakest discipline?

    The bike FTP sessions have no power numbers in. I set my FTP a while back in final surge but the intervals in the sessions are are pretty vague (e.g. Z4)

    How are levels 1, 2, 3 defined? I.e which one am I?

    How often are individual sessions & more general progress reviewed?

    By the way - the new IMUK bike course has 9000+ft of climbing!

    Thanks

  • andy heapsandy heaps

    OK, I've managed to get power / pace numbers into my sessions now. But the ranges are big - e.g.

    2x15 mins @ 291-338w. When I've done these types of sessions before I've always aimed for 100% of FTP. Should I do the same here, or is anywhere in that range going to have the same training effect? In that example I'd find 291w pretty straight forward, but 338w borderline achievable for 15 min intervals.

    Also does (5') mean 5 minutes recovery in between each interval? And if so what power should that be ridden at?

  • Coach PatrickCoach Patrick

    @andy heaps - great to chat today..thanks for the time!

    Let's start with your questions....

    • TRP is total run pace; it's the mid point between Zone One and Zone Two... You can learn a bunch from our Quick Start Resource under Resources in Final Surge: https://log.finalsurge.com/CoachFilesDetails.cshtml?key=75f6bb07-1dbc-4d97-82ae-771e0f6c3f93
    • Yes to the swim supplement...just to to Training Plans, find the Swim Supplement plan and add it to start on Day One of your OutSeason® Plan.
    • You need to apply the zones to your plan itself. So you can update your zones (assuming you have entered them in your calculators). You can do that in the black navigation by going to Training Plans > View My Plans...then clicking on the Black "My Plan History" button on the right...then click "Adjust Plan" next to the plan you want to change...and then choose the zone you want to update and confirm...should be loaded in your plan then.
    • Level 1 is beginner, L3 is advanced...you should do L2 Run, L3 Bike for now please.
    • I review the sessions as you bump me. So if there's a particular workout you want me to look at, tell me here and I'll dive in. I am not monitoring everyone's sessions...so it's up to you to let me know what to look at and what you want to know / discuss.
    • Yes, the time in () is recovery.
    • Fixing the EN zones at FTP....They should look like this:
    Screen Shot 2019-02-14 at 9.59.11 AM.png

    Make sure you choose "Endurance Nation" zones...

    Screen Shot 2019-02-14 at 9.59.30 AM.png


    In terms of connecting with the Team...

    Your homework...

    • Picture of the Bike and the Run Please!

    Next Steps:


    Random Notes:

    • Targets are 1h swim 5:30 3:30
    • Has learned, even slightly too hard on the bike it all falls apart....2016 UK was managing injury and biked easy and then
    • Is a good fat burner.... 3 gels on the bike. 4 bottles on the bike...2 bottles with water. Run was aid station to aid station.
    • adding XTERRA France in August.


    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!

    ENGIF_ChangeProfilePicture.gif?ver=2017-01-26-074957-097&timestamp=1485438618473


  • Brenda RossBrenda Ross

    @andy heaps

    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:


    ** 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!


    ~ Team EN

  • Brenda RossBrenda Ross

    @andy heaps


    Welcome to your THIRD MONTH  inside Endurance Nation!


    This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete.  Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!


    If you haven’t done so already, please set up your Month Three Coach Call here.



    ** Training Focus **

    We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.


    Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.


    Training Lesson Recap:

    • No single workout is more important than your health, or your season goal.
    • Prioritize your “key” workouts each week, then fill the rest of your space.
    • We can always fix over rested. We can’t fix broken, exhausted or sick.
    • Have a specific goal for each training block - what is the desired end state?


    Taking Charge:

    • You should be comfortable moving your own workouts around at this point.
    • You can change plan ability levels as needed to keep yourself on track.
    • You can use the Test Week at any time to confirm a fitness change.
    • If you want to take a different path that we suggest...do it and keep us posted!


    ** Racing Focus **

    Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.


    Key components of your final push should include:


    • Simulation Workouts to replicate the mental, physical and nutritional scenario you expect on race day.
    • A tried and true nutrition plan for your event; this is your last chance to lock it in!
    • Draft and review of a Race Plan to make sure you are 100% ready to take this on.
    • Optional rest as needed, and a defined taper in the last two to three weeks as necessary.
    • 13 Weeks out from your race you should be getting a race preparation email and an invitation to GroupMe - if you haven’t gotten that yet - let us know!


    ** Additional Support **

    In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.


    Tip: Find all your other call windows across your first year, please visit the EN Staff page.


    Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.


    Coach Phone Consults

    If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.



    Congratulations for moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!

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