Chris Rosamond Micro Thread
@Chris Rosamond - Great to talk to you (and Art!) today. You had some super questions, so I want to make sure to answer them all. If I miss anything, let me know!
1. First, we have Art listed as a potential referral...so you both win when he pays and becomes a full member...thanks for making that happen.
2. You can join EN on Trainer Road using these instructions. Right now we don't have Short Course workouts there, but if you use "2017 HIM WkX" where "X" is your week to race, you'll find our Wed and Saturday sessions for you.
3. Sweat Test info is in Resources / Wiki / Nutrition under the "Recommended On Course Nutrition Strategy"...a bit of reading, but it's worth checking out what assumptions we are making. I don't know what HITS uses for on course nutrition, but we've got some time to figure it out.
4. Finally, please let me know about your CrossFit schedule. I can help you work that into your basic week. Remember, right now all we want is consistency!!!
Really looking forward to helping you crush 2017,
~ Coach P
1. First, we have Art listed as a potential referral...so you both win when he pays and becomes a full member...thanks for making that happen.
2. You can join EN on Trainer Road using these instructions. Right now we don't have Short Course workouts there, but if you use "2017 HIM WkX" where "X" is your week to race, you'll find our Wed and Saturday sessions for you.
3. Sweat Test info is in Resources / Wiki / Nutrition under the "Recommended On Course Nutrition Strategy"...a bit of reading, but it's worth checking out what assumptions we are making. I don't know what HITS uses for on course nutrition, but we've got some time to figure it out.
4. Finally, please let me know about your CrossFit schedule. I can help you work that into your basic week. Remember, right now all we want is consistency!!!
Really looking forward to helping you crush 2017,
~ Coach P
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Comments
Thanks so much Patrick. I enjoyed our conversation as well.
Thanks for all the information. It will be put to good use.
Regarding CFit, if I could manage to get 1 or 2 classes in next week (March 26-31), that would be great. Starting in April, and based on our conversation, I am going to drop CFit altogether through the remainder of my EN Traiing
.
If you need to do a midweek day, then I'd suggest doing it on Wednesday and making that run just an easy/steady state one.
Sound good?
~ Coach P
that sounds great. Thank you for the perspective.
Also, beginning to drill down into the nutrition plan.....such great resources you have provided. Thanks again!
~ Coach P
So, you wanted to know about the calculator for your zones. Here's my screencast for you: https://goo.gl/JS4pxm
For those outdoor bike workouts, you'll want to follow the bike TSS Goals. You can get your geek on with this article, but know that it's a way for us to make you fitter on less time (now) and smarter on race day (later). So start paying attention to it!
Now that you are on a roll, we want to start thinking about Race Execution. You can view our full page resource on Race Execution here.
Looking forward to more updates!
~ Coach P
Thanks for this Coach Patrick!! Very useful.
Hello Coach Patrick -
In about 2 weeks I am set to load up the EN Half IronMan Training Plan (currently I am on the SC Plan). My plan is to begin accessing the EN bike workouts via TrainerRoad as soon as I am live on the EN HIM training plan. For now, I have been using the TrainerRoad workouts.
When you have a moment (no rush), can you let me know the best way to access the EN workouts via TrainerRoad. I am subscribed and see all the workouts but not sure which ones to target. Also, I do see "SC" workouts.... is this for Short Course ? And if so, do I simply match up the short course/HIM week number to my EN plan ?
Many thanks in advance!
Chris
First off, I love your service. I feel great and know that my training plan is focused and tremendously valuable, so thank you.
Next, I have an olympic-type distance triathlon on 6/17 (1/2 mile swim, 20 mile bike, 5 mile run). Should i stick to the prescribed workout for the week of 6/12 or do I modify somewhat? I am two weeks away so no rush on feedback.
Thanks,
Chris
https://endurancenation.vanillacommunities.com/discussion/23225/coach-inserting-a-short-course-race-into-your-season#latest
Let me know if you need more!!
Also, had a race rehearsal this weekend, felt really good. My nutrition plan worked well, I believe, as I was able to gradually get stronger through my run. I did note a bit of gastro issues transitioning from the bike to run. In trying to walk away with something to learn from the experience, I wanted to get your advice to the cause of this and refine my nutrition plan. My thought is I was overfueling towards the end of my bike, in an effort to finish what was left in my food bottle while transitioning to the run. I immediately followed that extra nutrition with a shot of my EFS last. The stomach issue was not major - just a bit of discomfort the first 15 minutes of my run or so. Should I taper my food intake towards the end of the bike?
thanks!
Don't worry so much about cramming in your nutrition at the end of the bike, because you have an excellent nutrition plan waiting for you on the run. Instead, go back and see where you missed consuming that nutrition appropriately on your regular schedule. Let's make that fixed moving forward so the bottle is where it should be, and your body is where it should be when you get off the bike.
In other words, I don't want you to taper the nutrition as much as I want you to make sure that you're taking in the right nutrition over the course of the road and let the remainder that's in the bottle stay there because you didn't need it.
I have been a bit sick the last two days and missed today and yesterdays scheduled workouts. Today is my last scheduled race rehearsal. I am hoping to get back on track with my training tomorrow, which is a proscribed off day.
how should I proceed with my training? Specifically, do I try and make this race rehearsal up tomorrow or sometime next week or simply get back to my pre-deterrmined schedule?
I will note that my fitness is real good at present and I have been getting in all my previous workouts.
many thanks in advance!
Chris
Quick update: still sick. think I have been battling flu. Have been resting/not working out. Being that I am two weeks out, how do I proceed in terms of my EN schedule when I feel better?
Assuming that you do feel good enough to train this week, I'd like you to get back on the regular plan following it for time and not intensity. The only real modification I have for you is making sure that we do get a race rehearsal in this weekend – either Friday or Saturday depending on your schedule. This would mean that the next day would be off (Saturday rehearsal, Sunday off). This will be an opportunity to test the zones you've chosen and your nutrition plan.
The most important thing you've missed over the last two weeks of training and is hotter temperatures which would have been a good learning experience for you. This is why getting back out there even at a lower intensity is important to me so you can start the physical adaptation and make adjustments to your strategy.
Please let me know when you're back!
Quick question : my race is Saturday with the EN HIM beginner wk 20 schedule set up for a Sunday race. How should I modify this week's schedule being that I race Saturday??
Many thanks! I really appreciate your guidance and the EN forum!! Although I won't be a member year round, I will be an annual member!! Love EN!!!
once again, thanks for all the guidance. I really dig your service and will be sure to share my positive disposition with any one whom I think will benefit.
I am going to "pause" my membership until December. At that point, I begin training for IM Lake Placid.
Please let me know the best way to proceed with discontinuing my membership until then and feel free to true up on my CC for whatever I owe.
Thanks!
Chris
For the record, we don't really start training in December this is Dorichlee it has proven to be a terrible month to take things back off again. We would recommend either starting in November or January. Either way would work for Lake Placid tomorrow function of your goals and what you have planned for the fall. Let me know if you have any questions!
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 Races
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Your goal is to break the OutSeason® into three parts. Part One (wks 1-5) is just getting into it, not pushing hard. Part Two (wks 6-10) is a bit more pressure, especially on the bike. Part Three is quality on bike and run...you should be firing on all cyclinders by now!
I am okay with you doing the crossfit…twice a week works, and I am thinking Monday and Friday since those are the lighter days in the OutSeason® training plan.
Let me know what you think when you load it and we can go from there!
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• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll 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
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Looking forward to working with you this year,
~ Coach P
I have been trying to update my new CC info on the site but my requests keep getting declined.
any thoughts ? Happy to pass along to someone if that is easier.
thanks!
Chris
Any feedback is greatly appreciated.
I am going to get it checked out as well.
You can update your CC by leaving me a VM with your CC number and EXP Date (no code off the back please): (617) 513-3830 We are changing payment providers and it's just a bit of a hot mess behind here with code. Very sorry for the inconvenience.
Most of us, through attrition, have some kind of hip issue. Even if it is a tear, it might not be something they'll find or deem significant to even address. So yes, please get it checked out for sure. Do you feel it at any other time other than sitting?
- Running? Running fast? At a specific volume?
- Standing up?
- Laying down or getting up from laying down?
Thanks in advance!~ Coach P
Thanks for the info on the small tear. I do not experience pain in my training, standing or laying down, only during a select few stretches. Knowing this is quite common is all I need to hear to keep on chugging.
Thanks again Patrick!
Loving the outseason RF program with Crossfit on Mondays/Fridays! Feel like my fitness is improving by the day....
At what point/date do you think I move away from Crossfit on Mon/Fri and back into swim/strength on Mondays/Fridays.
Many thank in advance!
Chris