Leslie Shevlin 2020 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
- 02/23/20 Disney Princess Half Marathon
- Ironman 70.3 Santa Rosa (2020-05-09) #70.3SR_20
Your Notes
Rotary Multi-Sport Riverfest Salem- Sept. 2019 - Olympic Distance Triathlon - 2:55.14
Oregon Dunes Triathlon - June 2018 - Olympic Distance - 3:20.26
Lavaman - April 2017 - Olympic Distance - 2:50.18
Coeur d'Alene Ironman - Aug. 2016 - 13.10.24
Coeur d'Alene 70.3 - June 2016 - 5:53.58
Lavaman - April 2016 - Olympic Distance - 2:53.40
Victoria 70.3 - June 2015 - 6:07.30
Oregon Dunes Triathlon - May 2015 - Olympic Distance - 3:17.57
Lakes Stevens 70.3 - Aug. 2014 - 6:27.38
Current fitness is good.
Currently running 5-6 times per week for 20-25 miles per week.
PIlates 2 days per week
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 December 5, 2019
- On 12/2/2019 Load the -- Half Marathon (Balanced) 12 weeks to end on 2/23/2020
- On 2/24/2020 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 3/1/2020
- On 3/2/2020 Load the -- EN Half Bike Focused to end on 5/10/2020
- On 5/11/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 5/24/2020</p>
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?
Start Learning
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
Leslie! Super cool have you with us. I did Coeur d'Alene 2016 that year! It was smoking hot. OMG! And Santa Rosa - Coach Patrick is spot on. I was there in 2018 and it definitely has a few rough sections. The race director knows that the roads get a bunch of criticism and has made adjustments/re-routes, so it gets a little better every year. But, first we need to get you ready for the Disney Princess Half!
For any questions you have getting started - chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1
Here are a few things to help you get the most out of your workouts, Final Surge, and learn more about how the team can help you get to your race goals.
First thing! Subscribe to this 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. Click on the red star and check box just to the right of your thread title. This way you will get an email when we respond in your Coach thread. See 8 sec video here to set it up:
Next, get setup in Final Surge.
I see you are already posting workouts in Final Surge. Your Garmin account is all sync'd up. To get the most out your training - you need that workout data and the story.
We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete.
Consider downloading the Final Surge App.
This makes it way easier to add comments about how you felt, ate, weather etc (for the bike) and sets, paces etc (for the swim). Those are all super helpful to you as you track your progress, prepare and plan your for your race.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." You can add a few notes about what you ate/drank (helps to figure out what works best for you on the bike), how you felt mentally, the weather or any aches etc. Those comments are really handy when you are comparing workouts, tailoring your own training, evaluating progress and planning for your ride. It also makes it easy to look at and plan for your upcoming workouts. Just a quick not goes a long way.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
Customize your workouts Final Surge
You will eventually do run and bike tests. You don't have to do them right away. But, in the next few weeks we'll schedule one when you feel ready. Then we will use your average heart rate during the test to set you customized workout zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is how you update your training plan with integrated and customized zones (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Learn more about the WHY? and the HOW? of your training Plan
We will make you a smarter athlete. We teach you how to execute your fitness on race day so that you can get your best out of yourself. That best effort comes from making good decisions about hydration, nutrition, and pacing. We have a set of videos to explain that stuff and you get always get some quick advice from the GroupME or forum post.
The Run Durability video is about 75% down the page. Coach Patrick goes over the purpose of the program and how to use frequency and consistency to avoid injury.
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
Learn EVEN more about your plan(s).
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx
Your new Friends are waiting for you.
GroupMe is the live version of all things Endurance Nation. This is an app you can download to your smartphone, visit on the web, and even search if you want. The forums are our long-term memory, GroupMe great for finding when other Team members are riding on Zwift, staying accountable, and learning what other team members are doing for training etc.
Since you are beginning with the Run Durability program - consider joining the Run Group for accountability.
Let me know how I can help.
Chat with me here or schedule a phone call,
P.S. if those times don't work for you - let me know what does and we'll make it happen,
Matt
EN Training Plan Coordinator
@matt limbert just got into my forum and had my call with Brenda. I'm ready to have a chat about training plans when you have a chance.
@Leslie Shevlin I can talk now! or I you can set up a call online here: https://calendly.com/new-member-phone-call/1
@Leslie Shevlin Great talking with you today. You should be all set in Final Surge.
Here is our guidance for modifying the workouts:
Triage
1. Cut the Interval Length but Keep the Intensity. IOW if 2 x 15' on the bike isn't working for you, can you do 3x10 with more rest or 4x7.5, etc.
2. Do the Time but Drop the Intensity. If #1 doesn't work, then get in your 2x15' at .9 or .85 instead.
3. Do the Time Only. If #2 doesn't work, then just get your 45-60 minutes done.
4. If You have zero time and #3 is Wicked Unappealing, Do Nothing. Stretch, core, etc is okay but take the day. Better to save now than pay later.
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Use these first few weeks to experiment / get used to the workouts and find a schedule that works for you. Use the 😃😕 faces in Final Surge app and note your perceived effort - it will go a long way in giving you insight into how your body is handling the stress. We want to balance some quality work with enough rest to get adaptation and see some progression. Let us know how its going.
Talk to you soon. Matt
@Leslie Shevlin Nice work last week! 😀💪