Roy Payne 2020 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.
Coach Notes
Your Races
- 08/22-27/2020 Swiss Quintuplet 5 iron distances 5 days Buchs
Your Notes
Ultraman Florida 3/16 27 hrs 30,.Double Anvil Florida 3/17 4th overall. Ultraman Hawaii 31:31:31 11/18 , Ironman Maryland 9/19 10:30, Ironman Florida 11/19 4th place AG 10:17?, 31 Ironmans total since 2006. IMWChamps 2008 and 2011. Currently started easy training again after complete rest in November and December (SAU) open water swims drills three times a week , three ez bikes and three ez short runs on form and cadence three times a week 12-15 hours total.
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 03/11/2020
- On 2/10/2020 Load the -- EN Full Bike Focused to end on 5/17/2020
- **Transition Early**
- On 4/6/2020 Load the -- UltraMan Prep Plan, All Levels [8 Weeks] to end on 5/31/2020
- On 6/1/2020 Load the UltraMan Race Plan, All Levels [12 Weeks] to end on 8/23/2020
- On 8/24/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 9/20/2020
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
Also, wanted to tell you that you can sync your workouts with Final Surge on this page: https://www.finalsurge.com/GarminConnectSync
Remember, if you use Zwift you'll want to connect Strava INSTEAD of Garmin (never both!).
~ Coach P
Hey Roy, Welcome! Or welcome back. Or don't call it a welcome back - you were already here!
I'm here help you get setup in Final Surge and help you get transitioned to your training plan.
Any time you have questions you can chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1
A few thoughts on getting setup and organized.
You mentioned to Brenda that you have been a long time Endurance Nation athlete, you know we prioritize learning and your growth as an athlete as much as we value the physical work. I encourage you to check out the library of his Coach Patrick's Lessons and to share your experience in the forums with hundreds of other athletes across all age groups. We would love to have your experience and voice in there too.
I have included some links (see below) for you to check out.
Are you a Training Peaks guy already? You most likely have years of data to refer to.
If not, consider downloading the Final Surge App. This makes it way easier to add comments about how you felt, ate, weather, and paces etc. 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, 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.
Let me explain a bit more about your first training block.
The OutSeason is 14 weeks. 4+1 test week, 4+1 test week, 3+1 test week. The test weeks are when you will redo you FTP test and track your progression. It is a bike focused block, but you can still add your swimming and there is a baseline level of running for durability. The intensity is focused on the bike with a variety of shorter intervals early in the week, longer intervals mid week, followed by a ABP (Always Be Pushing) ride that is around 3.0-3.8 W/kg, or a CNC (Cruise and Crush) ride that is around 2.5 W/kg but has a few max efforts (45 sec, 4+ minutes, then a 30' sustained effort). A lot of the athletes on the Team ride on Zwift and coordinate ride times using the GroupMe chat (see below for the link).
Here are a few things to do:
#1 Subscribe to your Coach Thread.
Subscribe to your 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.
Here is how:
#2 Get setup in Final Surge.
Coach Patrick talked about syncing up your Garmin and Final Surge. Here is how.
Sync your Garmin or Strava to Final Surge. In Final Surge goto: Workouts -> Garmin / Device Upload.
Then, select Garmin or Strava. Chose only one. Use Strava if you ride inside with Zwift or use Apple watch.
#3 Join our GroupMe chat and join the Team
Our forums and 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, start a forum post, or just search the library.
Your new Friends are waiting for you.
GroupMe is an app you can download to your smartphone, visit on the web, and even search if you want. GroupMe is a running group chat that team members use to get a quick answer to a question, accountability, and celebrate a new PR!
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
Forums
If social media and chat groups are not your thing. Take a look at our forums. These are not your typical forums or chat rooms. These are where our smartest members hang out and answer questions or give advice on race planning and execution. Think of this as your biggest group of endurance and athlete friends. These folks are super helpful. We have a set of Wicked Smart Members (WSM). These athletes are vetted by the rest of the team and Coach Patrick. They are recognized for their expertise and willingness to help.
You have complete access to the entire Learning section. Check out the Coach Lesson Videos, Race Execution Guidance there and look through the forums. There are tons of race reports to help you learn more about training and racing.
SignIn
https://endurancenation.vanillacommunities.com/categories
#4 Customize your workouts in Final Surge
If you have a recent 5k. Use your average heart rate to set your customized EN 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):
Final Surge: How to Update Your Integrated Training Zones – Endurance Nation Help Site
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Using those super awesome “integrated” zones in your Endurance Nation plan on Final Surge? GREAT!
#5 Smart Trainer Integration
We have workouts already built for Zwift and Trainer Road for the OutSeason, HIM and IM plans. 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 and get after it inside.
SignIn
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason
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 tr theeEN workouv library. Request access by sending a message "Request Invite to Trainer Road" to ppisaj2s@inbound.intercom-mail.com
#6 Get smarter. Check out Coach Patrick's latest lessons and content
Understanding your Training Plan Structure
All of the Training Plans are explained here. The IM Bike plan is about halfway down the page. 6' video and a few short paragraphs.
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#half
Check out the Opportunities To Learn:
http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx
Use the Table of Contents links at the top of the page to jump to that parts that interest you.
Detailed Race Preparation and Planning resources (Impact of Heat on Pace calculator, Pacing with Power on the Bike, etc.)
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution
Check out Coach Patrick's videos under Learning -> Coach Lessons - "How to race in the heat," "Checklists and Race Logistics Matter"
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. Chat with me here anytime.
Matt
Training Plan Coordinator
Hey Roy,
Nice work getting started and knocking out those post workout comments. Can I help you with anything? Sync garmin Etc?
Matt
EN Training Plan Coordinator
Roy, Sure thing. The first step is to download the Garmin Connect app to your phone. Then create an account with Garmin Connect and pair your devices with the app. Here is a video that walks you through it: https://www.youtube.com/watch?v=uBPU8R4qILk&vl=en
Your phone can pair with multiple devices, but only connected to one at a time.
All this setup is a one time deal. Once paired, the app will remember your devices and you can sync with either device once you are finished with a workout. All your data will go to Garmin Connect.
Finally, you connect your Garmin account to Final Surge. That takes 3 clicks in Final Surge.
This is one time "cost." Once you set it up. The apps will always be connected and your data will automatically post in Final Surge everytime to sync your bike computer or watch to the Garmin Connect app.
I'm happy to help more. We want to get your data in Final Surge.
I look forward to seeing those automatic workout posts.
Matt
https://endurancenation.wistia.com/medias/bl9laz9l18
Welcome to your SECOND MONTH inside Endurance Nation!
Our goal is to check in with you, determine the best way to help you continue your journey, and share your progress with the Team!
First off, watch Coach Patrick’s Month Two video.
Step One: Quick Update
Please use this form to update us on how things are going: https://forms.gle/k9p2o3ZYyhGo9U2N6 We will follow up with guidance and advice here in this thread.
Step Two: Book Your Coach Check In Call
As part of TeamEN, you and Coach Patrick will talk one-on-one roughly 4x per year. Let’s connect soon and keep you rolling. Book your check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
Step Three: Pick Your Learning Focus
We have several courses and resources for you based on your interest. You can browse the Courses here or review the Coach Lesson archive here.
Need help picking a focus area? Ask us right here in this forum thread (be sure to @CoachP!!), via the red chat icon on the Members Site or by going to Help / Email Support.
Step Four: Your Friends are Waiting
We have several GroupMe channels where we want to hear about your training or you can get a quick answer to your latest race or gear question. Get motivation and team awesomeness via EN Live on Facebook or if you’d rather chat, then find your home on the most relevant Team EN GroupMe chat channel.
Looking forward to your next step!
~ Brenda
Thanks for filling out the survey - Coach P has you in the queue - 5x IM is just as challenging to plan for! 😂
Roy, okay updated above. You'll continue as we have planned, and then we will move you into the Ultraman prep plan this is an eight week program built off of the foundation of our UltraMan Plan...I think this is a great place to start with what you are targeting -- we can adjust and modify from there as you see fit. The goal at the end of these eight weeks is to have you pretty Iron Man fit and then we build from there to get more ultra specific. I am still working on an official Ultraman plan for those last 12 weeks so I have to ask you to be patient right now.
Each plan is built as follows:
Step 1 = UM PREP PLAN (8 weeks)
Step 2 = UM PLAN (12 weeks)
Step 3 = Spend 3 days recovering and plotting your next challenge! 😱
Roy!
Great to chat with you today. Thanks again for taking the time even though you were "on the job!" I think we covered some really important topics to keep in mind moving forward.
First and foremost, we talked about the uncertainty of this year's season and what that means for your training. I agree that you should stay the course for now and find a suitable alternative event should your "A" race fall through. Not that you were thinking of it, but I did see that Ultraman moved their race from March to November, that would be something of similar volume albeit a little bit later in the season: https://www.facebook.com/UltramanArizona
In a strange way I think it's great that the event is five days of the same course. I'm sure by the beginning of day three, you will be completely done with it. But regardless, I think the experience that you will gain on each slide through the course will make you that much more efficient. I'm not concerned at all about your fitness, but how do you put it to use.
One of the key things to work on will be avoiding the trap of "riding steady" which will be early sap your energy. We have to come up with some creative ways to add variety to the bike even though it doesn't exist on paper.
One option is cadence games, moving in 10’ increments from 90rpms to 95rpms to 85rpms, and repeating. !Every time you go to cycle is 30 minutes then we can check off. That’s pretty powerful.
Another option is to work in some standing. This could look like three minutes standing in a slightly larger gear followed by 12 minutes seated in the aero bars in cruise mode. Four of those is an hour!
I also mentioned to you the importance of post ride nutrition. We need to figure out between now and August what your go to "after a big workout" meal is so that you can make sure to have that within an hour of finishing. We need to get your body into recovery mode and it's not just a mental focus. It's also biological, it is initiated by your recovery meal. He will likely also want to have some high-quality Protein powder (micellar casein) to take at bed time to help repair your muscles and keep you from eating poorly.
Here is that link to set up that next call…let’s aim for mid April!
https://calendly.com/pmccrann/15min
Roy
https://endurancenation.wistia.com/medias/nfahr9cl1b
Welcome to your THIRD MONTH inside Endurance Nation!
Our goal this month is to help you be race ready for your next big event and make sure your connected with your teammates!
First OFF, be sure to check out Coach Patrick’s video online here.
Step One: Quick Update Form
Please use this form to update us on how things are going: https://forms.gle/2BAufR2WyTUjkHvE7 We will follow up with guidance and advice via email so you can stay on track.
Step Two: Research Your Race
Leverage your teammates to make sure your race is the best it can be.
Step Three: Connect with Fellow Racers
** 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 -- check the Athlete Roadmap. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
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 on 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!
~ Team EN
New Month Three PlanEN Email Message Via Intercom
Welcome to your THIRD MONTH inside Endurance Nation!
Our goal this month is to help you be race ready for your next big event and make sure your connected with your teammates!
First things first, watch the overview video for Month Three PlanEN Members online here.
Step One: Quick Update Form
Please use this form to update us on how things are going: https://forms.gle/2BAufR2WyTUjkHvE7 We will follow up with guidance and advice via email so you can stay on track.
Step Two: Research Your Race
While you don’t have access to the EN Forum, you can use our public resources to make sure you have as much information as you need.
Step Three: Connect with Your Teammates
Without the Forums or Chat Group access, you can still connect with the Team Via our EN Live group on Facebook To see if anyone will be at your next race. The more, the merrier!
** Additional Support **
Right now it’s time for your three month call with Coach Patrick; and you can book it here. Before the call be sure to check in on the Athlete Roadmap.
Ready to learn more? You can switch and upgrade anytime to TeamEN and get full access to everything your Teammates experience, our detailed best practices for race execution and extensive video resource library. Upgrade yourself here.
Congratulations on 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!
~ Brenda
May 3: Little Roy Payne posted via Chat:
RACE CANCELLED ☹ hello Brenda,
My quintuplet ironman in Switzerland was just cancelled. Im currently considering ironman Maryland and florida this fall as a replacement races. Pretty bummed out needless to say.
Little Roy Payne,
Losing your race really stinks. 😥 Sorry to hear about that. Especially something as epic and unique as your quintuplet ironman in Switzerland. 🚵You are on track to finish your current training block by the end of May. It would be great to finish the volume and use the following few weeks to recover a bit, let your body absorb this ultra volume block so you can benefit from that new fitness level. Don't worry, there is still plenty of work in that 4 week block. Just less, than you have been doing! 😂 We typically use the IM Prep block for athletes transitioning from one of our intensity and interval training blocks to the volume and race pace focus of our IM Race Specificity training. Kinda like a bridge. In your case, we will use this IM block to transition from the volume of ultra plan to the IM volume and IM race pace intensity. It will serve that same bridging purpose, but the drop from ultra volume to IM volume, should be enough for you to recover a bit before we build for IM Maryland or IM Florida. We used IM Maryland as the target race and we can switch to Florida if we need to. Take a look in Final Surge and let us know what you think.
Matt
PS. I posted this is your Coach Thread just to keep the changes all in one place.