Keith McNulty Micro Thread...
Hey! Here's your Micro Thread, as promised. As you'll see in this forum, I handle all manner of edits and changes. So post away!
I usually check in 2-3 times a week; for more urgent questions, please use the Chat Icon in the bottom right of the page!
~ Coach P
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@Keith McNulty -
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.
Your WHY and Goals (updated 08/01/2017)
Your Races
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 the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
Since you're too races are so close together, I really want to get you into the Ironman plan. But I want to do so gradually and I think the best way forward is to have you pick up with the half plan first. This is a nice friendly integration into our current training program and will allow you to transition more easily into the Full plan.
Please know that you don't follow the plans concurrently. You will bail out of the half plan before Augusta introduction to the full plan. We have guys for you inside the team on how to modify your Ironman week to accommodate Augusta. You can read that guidance here.
Contact Points
These are all the key points in your first year where we must talk. You can schedule all calls with me for these times online here. Please remember to include your phone number.
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 / 0-- First 30 Days on EN. If you have any trouble, don’t hesitate to reach out via the chat icon on the main Members website here.
Your First Year Inside Endurance Nation
This will be unlocked after your trial expires.
Your Homework
Tell Us Why You Choose to Return to EN & Your Season Goals
Looking forward to working with you this year,
~ Coach P
The Half plan as Sat / Sun Rides already, and during the week, your priority sessions should be:
- Monday OFF
- Tuesday Run Intervals
- Wednesday Bike Intervals (short run optional)
- Thursday Long Run
- Friday Swim
Of course you CAN do more during the week, but those are the sessions to choose if you have to choose. Also, since your weekends are relatively free, you can bike+run on both days (even if run is short) and BONUS if there is open water you can do before you ride. An ideal Saturday would be a 30' swim, a bike, then a run (all from a car / park)? I am making that up...but have to try!You know how hot Augusta was last year, so the bike and run hydration are key. The Gatorade Endurance is the way to go...and I'd recommend you start with 1 bottle per hour to start on the bike, and 4oz per mile on the run (Fuelbelt?). If you aren't peeing on the bike, then you need to drink more -- ideally you have to pee 1x in a Half and 2x in a Full. Note, in training you can stop and pee!!!
Also, don't forget to check out the following IM AZ resources:
- Race Forum
- Master Racing Page
Also, please make sure you are in Strava logging your workouts so I can start tracking you. Please go here to learn how to get all connected with EN on Strava.Have a great week!
~ Coach P