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Justin Cashman Official Coach Thread [TeamEN]


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

  • Your Top Event / Race for the Season is: Ironman Maryland 2021
  • Your Second Event / Race for the Season is: Eagle man 2021 (Ironman Marland 70.3) June
  • Your Third Event / Race for the Season is: None yet.

Your Notes

Tell Us Your Background / Racing History I was involved in running races in the 1990s and 2000s. I have completed 4 Marathons- best time 4:18. I started doing triathlons in the late 2000s. Mainly Sprint and Olympic Distance. Right after the 2012 Nations Triathlon in Washington DC, I suffered a disk herniation which took out my S1 nerve root on the left After 4 surgeries and extensive PT, I have returned to about 75% function of the leg, it still have sensory deficits and motor weakness.

I was in Hawaii on a bike trip and rode on part of the Kona course. I have always been a swimmer having co-teed in multiple open water races, including the 4.4 mile GCBS. The ride inspired me. I signed up for an Ironman. After a yr+ of training, I completed IMFL on 11/7 in just over 14hrs.

Summarize Your Current Fitness / Activity Level Peak Fitness (Just Raced)

What is Your Focus Level for this Season? Perform My Best at a Big Race

Give Us One Sentence That Defines Your Successful Season: To run the entire marathon without walking at IMMD

What is Your Biggest Limiter to Success? Back/leg injury affects speed/endurance.

Anything Else We Should Know? My last Ironman season was a DIY approach through MyProCoach. Because of race cancellations, I had to taper/train for three IM dates. Looking for guided training, coaching, and help with nutrition. I have no shortage of desire and determination, but I do not want to walk the last 16 miles of my Ironman again!

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 November 17, 2020

  • On 11/16/2020 Load the  -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on  12/13/2020 27 [  4  weeks  ]
  • On 12/14/2020 Load the  -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on  1/10/2021  27 [  4  weeks  ]
  • **Transition Early**
  • On 1/4/2021  Load the  -- OutSeason for Triathletes (Bike Focus) Plan (14wks) to end on  4/11/2021  97 [  14 weeks  ]
  • On 4/12/2021  Load the    EN Half Run Focused (12wks) to end on  6/13/2021  62 [  9  weeks  ]
  • On 6/14/2021  Load the    Post Half Iron Transition Plan All Levels (2wks)  to end on  6/27/2021  13 [  2  weeks  ]
  • On 6/28/2021  Load the    EN Full Bike Focused (12wks)  to end on  9/19/2021  83 [  12 weeks  ]
  • On 9/20/2021  Load the    Post Ironman Transition Plan All Levels (4wks) to end on  10/17/2021 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

Tagged:

Comments

  • @Justin Cashman Super cool have you with us. 👊

    Our short term goals are:

    • Get you subscribed to your Coach Thread via email
    • Start using the Final Surge app 
    • Establish consistency - find a repeatable workout pattern between (family, work, etc.)
    • Join our private chat and community
    • See the big picture and explore the site & forums

    Let's get after it! 👊

    If you have any questions getting started - schedule a call with me here.

    Talk you you soon,

    Matt

    Welcome, Get started, and Overview Video - Matt EN Training Plan Coordinator


    Here are a few videos to get you started learning more about your training plans:

    Run Durability Overview


    Half Plan overview

    Full Plan Overview

    Even more detail and resources here!

    ------------------

    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 Coach Log and Email

    Post here and you get an email when we respond. Your Coach Log is the best way to get a hold of us.

    How to subscribe. Screen capture. Click on the star. Boom. You are all set.

    #3 How to use your Coaching Log

    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 Get Setup in Final Surge

    Next, get setup in Final Surge. Coach Patrick has just made your season plan in Final Surge, so you can sync your Garmin or Strava (only one!) and get your workout data uploaded. (Chose Strava if you ride on Zwift.) Just chose one, otherwise you will get double workouts recorded in Final Surge.

    In Final Surge: Workouts -> Garmin / Device Upload


    How to Link Garmin or Strava with Final Surge — Watch Video



    #5 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

    #6 Quick Start Guide

    Here is the reference guide on how to read the workouts, abbreviations and lingo.

    #7 Customize your workouts in Final Surge

    You can wait on this one. But remember it is an option. You will eventually do bike and run test. We will use your average power (or heart rate) for a 20' time trial to set you customized workout zones. 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!



    #8 Join our private group chat

    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. Here is your invite. Check it out!


    #9 See the big picture and explore ways to get smarter

    See the big picture. 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!


    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? All these topics are covered in our forums! 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 plans and reports. Learn from the shared experience of the entire Team

    Get training tips, hacks and advice from Kona, Boston, Leadville MTB veterans

    Dial in your race execution using EN race guidance

    #10 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 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.

    How to Download Workouts for Zwift — Watch Video



    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 

    #11 Whew. You made it.

    You don't have to do it all at 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.

    My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want you to 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.

    Matt

    EN Training Plan Coordinator

  • @Coach Patrick

    Your Homework

    Tell Me Your Season Goals

    • What will make you consider this season a success?

    My goal for 2020 was to finish an Ironman - completed.


    My goals for 2021 are twofold:

    1. To get back down to my fighting weight. When I last raced competitively, I was around 220-225. I am 6'3" with more of a linebacker build than a NYC marathon winner build, but right now I look more like an out-of-shape nose tackle, than a fit linebacker. I did not sign-up for an Ironman with the intent to lose weight, but I did expect to see some weight loss. Unfortunately with a completely DIY plan through MyProCoach on TrainingPeaks, nutitional guidance was lacking. I failed to comprehend the difference between general nutrition and race fueling. At times I used a 4000cal output brick workout as an excuse to have an extra slice of pizza (or three). Having run IMFL with an extra 40 lb "fat pack" on my back, I realized that I did not need to carry around that "additional energy storage" to complete the race and there was plenty available race nutrition at the rest stations. Goal number 1 is get on a nutrition plan to be able to race effciently without the extra weight while at the same time continuing to fuel my training to avoid "bonking". Brenda gave me some suggestions on whom to follow in the forum, but I may seek out the help of a nutritionist/dietician for this fourth discipline of triathlon.
    2. The second measure of success for 2021 is to not walk the run in 2021. I've done 5 Marathons in my life and have walked some portion of each one. I'm not built like a marathoner who wins marathons, but I do know that I've been able to run a 4:40 marathon in the past 20 years. I'd love to do a sub 5 hr run as part of IMMD; however, I think with reasonable training and nutrition both during preparation and on raceday, a successful season would see me completing IMMD with a run in the mid 5 hr range.
    • What's your biggest limiter right now?

    I have come to accept my physical limitations with regard to the persistent numbness and slight weakness in my left leg from my injury in 2102. I though it would prevent me from completing an IM distance race, but I have put that issue to rest.

    My strengths in order are swim, bike, run. I am a former high school and current masters swimmer. I have competed in multiple open water distance swims of 3-5 miles multiple times though difficult conditions. My bike training started with Peleton in winter 2018 and moved to a smart trainer on Rouvy. My FTP during this time improved from 215 to 315 the last time I tested. I have no problem being in the saddle for 5+ hours. I raced IMFL at a "should" pace and not "could" pace in low zone 2; however, I have done century rides both on the peleton and trainer in less than 5 hours, so I feel that with proper guidance and race conditions, i could do the bike in the low 5 hour range.

    In all honesty, i think the biggest limiter is what I expressed above. I have no problem putting in the training time. I have an understanding family. My wife chucked at the "Ironman Support Team" shirt she purchased at IMFL. She felt an "Ironman Widow" shirt would be a better seller. A little dark humor, but she gets that I need to be on the trainer for 5 hours at a time and then leave for a hour plus run.

    At IMFL, I crashed on the run and had to walk the last 16 miles because of run training (I trained by time and not distance - my longest run during training was 2:45 which most times got me to about 15 miles) and nutrition. I was carrying around too much weight from a body composition standpoint, but I also did not fuel properly for the run failing to bring my BASE salt or have an adequate fueling plan.


    Over the next 10 months, I don't plan to under-fuel my training, but I do plan to get a better handle on my general nutrition as I feel getting back to my competition weight from 2012 of around 220lbs would make me compete more effectively with the base endurance and strength I currently have.

  • @matt limbert


    Had my call with Brenda today. Looks like I am all set with the Coach thread. I think I'm all set in Final Surge. have the account on the desktop and phone and see the workouts. First one is today, so I'll see how the upload from the Garmin 945 goes. About 2 months ago, I go a Stryd footpod so I move to training by power as opposed to pace or HR. Not sure how this will affect the data, but Brenda showed me how to enter my run power zones.


    I signed up for the Geneva Chat. For the bike, I have a Tac2 Neo (I think) smart trainer. This summer I competed on the Ironman VC races. Because of this, I am more familiar with Rouvy virtual races. I also enjoy training on my Peleton which requires a manual entry into Garmin Connect and Training Peaks. Both of these uploaded to Training peaks without a problem. Sometimes I'd have to manually enter data from the Peleton into Training peaks. I'm sure there is a way to manually enter data from Peleton into Final Surge.

    I have not used Strava or Zwift, but if the EN community is on there, i have no problem making a switch, especially if it means I don't have to do a 5 hour training ride alone.

    I'll let you know if there are any issues with recording my training.


    Thanks for the plans! I certainly needed the past 10 days off from training adfter my face, but I'm looking forweard to today's run and getting back into the grind!

  • @Justin Cashman Great to hear from you.

    Here is ANOTHER video from Coach Patrick. I think it gets to the core of your nutrition and food choices goals. While Coach Patrick's guidance is general - it is also very effective with the initial steps to finding a healthy weight. I will also add that following his advice is a great way to get started and once you start to make some progress - using a food tracker like My Fitness or something similar is a good way to track your trends and food decisions. Once you have 2-3 weeks of meal and snack data - that is a great time to go to a nutritionist or dietician. A food diary, food log, or food tracker plus activity log are the first thing they will ask you for. If you want to get serious about food choices - all of the professionals that I have worked with - that is the first thing they ask for. Be thoughtful here, depending on what state you are in depends on the definition and qualifications. A Dietician is always school trained and certified. Nutritionist, is sometimes defined a bit looser.

    Coach Patrick's Body Composition Course with additional resources here


    RE: Run the IM marathon

    Running the IM marathon is all about pacing the bike and run durability. We will be able to help you with both. The workouts will make you fit, getting smarter about your race fueling + hydration on the bike is really up to you. We have plenty of experience on the team and videos, blogs, courses, lessons, best practices to help you get smarter about pacing and race execution.

    RE: Race Support Team Vs IM Widow

    Yes, the are some long days - but we like to use volume as a stimulus as specific times and infrequently. Your IM Race Specific block will have some big days, you can't get around that (see the training videos above). For the most part, you will gain a lot of fitness from frequency and consistency - starting with Run Durability. Short frequent runs - pays huge dividends over the long haul - the focus is on consistency and shorter runs. The OutSeason we will layer that run frequency with intensity on the bike. You might want to give Zwift a try, we have a pretty active group on there. We ride with a voice app called Discord, so you can join the ride and talk to folks on the team - really helps pass the time, gain mojo, and simply makes it more fun. These two blocks (Run Durability and OutSeason) have very reasonable training hours - again its all about frequency and consistently. The training hours will be reasonable - no five hour rides in your future for a while! We trade volume for intensity to build fitness now. Later, closer to your race we will add far to your fast.

    Let's find the pattern that works with your schedule. Move stuff around and check in here. Share your progress and thoughts. We can help you dial that in.

    Neo Tacx 2 is a smart trainer - so you are all set.

    You should be able to input your data into Final Surge. If not I have some ideas if that is still a problem.

    You may need more than those 10 days! It's good to get back to a regular workout pattern, just go easy on yourself. You may see a higher HR or sluggish feeling while riding or running for a bit yet. Be patient it will come around. Go easy on yourself, you get plenty of credit for getting organized and getting back to working out.

    How does all that sound?

  • Video was great! Thank you!

    Going to head into the forums which were discussed an explore...

  • Looking ahead to tomorrow's 90 min ride. Im struggling with integration of Zwift/Strava/FinalSurge as all are new to me.

    I follwed the instructions and downloaded the OS Tri and Run Durability rides. I moved the files to Zwift and saw them when I clicked on workouts in the app. Should I just do the first one? Not sure if I'm level 1 or 2, but I decided on 2 since my goal is to compete and bike is a strong dicispline for me.

    It doesn't sound like the two EXN rides scheduled tomorrow morning are for me as I think I'm going to try to stay Zone 2 or 3 for the ride.

  • @Justin Cashman You are doing great! You have come a long way. You can see the workouts in the app - you have totally made it! Nice work! The weekend rides are more "free ride" based - you can pick a event in Zwift that meets your desired effort level. Some events are races (super hard), some are group rides - check out a few of the descriptions and join a couple of events, no harm in starting one and leaving early. The group rides are typically steadier pacing.

    Www.zwiftinsider.com is a great tool to help you choose routes or events. Pay attention to the "W/kg" for the ride. Figure out the watts you intend to average and divide by your mass in kilograms. At 200 kg, if you ride at 200 W that would be 1 W/kg.

    Explore the events - its always fun to ride in a group. We all just started by doing. Chose a course and explore a bit, there is always someone riding. Events make it a bit more interesting. Use the Bike Squad chat if you want some recommendations.

    For workouts, start with level 2. You can always vary it up, depending on how you are feeling. Level 2 typically has more and longer intervals. If you are just returning to fitness then try a couple of level 1's and build your confidence and familiarity with the workouts - then kick it up a notch! The workouts are labeled by week and day, like first week, second week etc.

    I would encourage you to try the EXN rides, when you feel up to it - they are a lot of fun and get on discord (voice) - it makes it even more fun, its like a group ride in real life - good banter and it makes the ride go by really fast.

  • Enjoyed the Zwift ride yesterday. I don’t want to overtrain, but some of the group rides look fun. Should I just try one or two, or continue with the one Saturday ride a week in the current run durability plan?

  • @Justin Cashman Stick with one for now. We need to keep a consistent long run in there too and we are getting that done on Sunday. That long run "homework" you are doing now, will help you transition to the long run that is part of the OutSeason. You can vary that group ride to either Saturday or Sunday if that would work with your schedule. That way, it will allow you to mix it up and experience a couple different kinds of group rides while knocking out your long run over the same weekend. How does that sound?

  • @matt limbert Thanks! I’ll stick with the plan.

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