Endurance & Race Coaching

Training Logistics

• Schedule: 3 to 4 days per week (typically Tue, Thu, Sat, Sun) starting at 6:30 AM.
• Locations: Primarily Lodhi Garden and Kartavya Path, with occasional sessions in Gurgaon.

Workout Components

• Run Types: Long Slow Distance (LSD), Tempo runs, and Interval training customized for upcoming race seasons.
• Strength Training: On-site functional work using TRX suspension trainers attached to fences, Kettlebells, and Medicine balls.
• Drills: Speed ladder drills for footwork and agility.

Coaching & Recovery

• Technique: Real-time feedback on running form and rhythmic breathing mastery (e.g., 3:2 ratio).
• Injury Prevention: Post-run recovery focusing on foam rolling and deep stretching.
• Community: Access to group coordination and post-run social meetups.

Active Coaching

• Dynamic Plans: Weekly training blocks adjusted based on the previous week's performance data.
• Data Analysis: Coach reviews run metrics including Heart Rate, Cadence, and Power via Garmin Connect or TrainingPeaks.
• Feedback: Regular communication to discuss fatigue levels and mental preparation.

Race Strategy & Nutrition

• Execution: Detailed pacing strategies (Positive/Negative splits) for race day.
• Dietary Guidance: Nutrition planning with a focus on vegetarian/gluten-free options and hydration ratios.
• Supplementation: Advice on using BCAAs and energy gels during endurance events.

Support Material

• Strength Routines: Specific strength and rehab protocols sent with video/photo demonstrations.
• Mindset: Mental conditioning techniques for endurance limits.

Plan Configuration

• Customization: A training calendar built around your current fitness level and specific race date.
• Tech Sync: Workouts uploaded directly to Garmin Watches to provide vibration alerts for intervals and zones.
• Variety: Includes Threshold runs, Interval sessions, and Long runs.

Static Guidance

• Targets: Pre-defined heart rate zones and pace targets for every run.
• Resources: Access to a library of warm-up and cool-down protocols.
• Scope: This is a fixed plan and does not include performance review calls or mid-plan modifications.

Discipline Specifics

• Swim: Structured pool sessions focusing on endurance and technical drills.
• Bike: Indoor trainer sessions for power intervals and outdoor endurance ride targets.
• Run: Brick workouts (running immediately off the bike) to train for transition fatigue.

Technical Analysis

• Metrics: Analysis of Critical Swim Pace (CSS), Functional Threshold Power (FTP) for cycling, and run thresholds.
• Gear: Optimization advice for wetsuits, tri-suits, aero-bars, and bike fit.

Race Execution

• Transitions: Strategy for shaving time in T1 (Swim-to-Bike) and T2 (Bike-to-Run).
• Fueling: Complex nutrition plans for managing energy spikes and gut health over long durations.