Clayton Bryant Year One Micro Thread
Here's your personal Micro 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
- Prep for 70.3® World Champs
- Dial in bike fit and bike fitness to match current run.
- Continue to build endurance as you eventually (2018? 2019?) take a run at the Ironman.
Your 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.
- Last updated by Coach on 04/20/2017
- On 4/24 load the Get Faster Plan to end on 6/25
- On 6/26 load the Adv EN*Half plan to end on 9/10
Coach 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.
- Welcome Call in Week One (set it up here)
- Coach 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 “gap” and Year Two.
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 EN & Your Season Goals
- Please reply below with WHY you chose Endurance Nation and WHY you train/compete.
- Whenever possible, please identify your goals -- time, body composition, completion...the sooner you put them down the sooner we can get towards achieving them.
Looking forward to working with you this year,
~ Coach P
Comments
Great to talk with you yesterday…thanks for taking the time to chat so late at night for you. You’re clearly fired up about triathlon, and rightly so. I think that with your current fitness and running background the sky is the limit for you. There’s a lot to learn, but you certainly have time!
Here's what I have for you:
- I have edited part of your main post above with notes from our call. This first post is what we'll "work on" all year. Let me know if you want to make any changes or edits.
- You are in the Get Faster plan right now. The GF plan (learn more here) is all about building the speed we discussed on the phone. You don't really need to volume this early in your year...but if life allows you (time / weather / etc) to get outside for a longer ride, just do it. We can always "re-engineer" your week accordingly.
- Based off of your typical work week, here is what I recommend for your adjustments at the beginning. Basically spacing out the key bikes and one key long run:
- Mon - Tempo Bike (from Sunday)
- Tue - Swim + Weights
- Wed - Long Run (from Thursday)
- Thu - Swim + Weights
- Fri - Long Ride (from Saturday)
- Sat - Tempo run (from Tuesday)
- Sun - OFF
- Dialing in your bike fit will be key. You don't need a new tri bike, per se, but you do need a bike that's comfortable enough. You can learn a ton from Todd at www.ttbikefit.com about how to set up your bike. Even looking at videos there will help, and you can post pictures here too if you want feedback.
- In terms of equipment between now and Chattanooga, I think your best investments will be an indoor trainer (fluid trainer is good) and a membership with Zwift ($10/mo). That way you can ride your bike anytime you want, and Zwift is both social and very effective. Let me know what you think.
- Finally, you asked about nutrition. I think you should consider our Nutrition Protocol here to at least get to a place where you can practice fueling for race day in every training session. It makes a difference!
Looking forward to your thoughts!~ Coach P
First, I am glad to hear you are adjusting the workouts already, great!
Second, there's no point really in testing yet if you can't get the device. It's ironic that your Garmin is likely manufactured less than 1000 miles from where you live, but you have to order from another country!!!!
Test week is also meant to be "rest" week where you can consolidate some of your fitness, so I am okay with you biking / running on those days, but i'd recommend you keep it pretty boring / steady. If you feel like pushing youself, you can do these alternate sessions:
- Run: 45' with a main set of 2 x 1 mile at Zone 4 / Threshold Pace with 3' recoveries.
I hope everything else is going well! When you get a chance, please feel free to set up your Week 4 call with me here: https://calendly.com/pmccrann/weekfourBest,
~ Coach P
Thanks a lots for replying to my message so fast. That info puts my mind at ease.
I was looking on your calendar and all the times that are avaible are between 1-2am over here. I think that is around your lunch time. Is there any way that we can find an earlier time? In the middle of the night is especially rough. I have a baby sleeping near me and when I get up, so does she and then wahhhhhhhhhhhh.
I know you are busy and I hope I'm not stepping on your toes for asking.
Hope you have a great day.
Clayton
Thanks a lots for replying to my message so fast. That info puts my mind at ease.
I was looking on your calendar and all the times that are avaible are between 1-2am over here. I think that is around your lunch time. Is there any way that we can find an earlier time? In the middle of the night is especially rough. I have a baby sleeping near me and when I get up, so does she and then wahhhhhhhhhhhh.
I know you are busy and I hope I'm not stepping on your toes for asking.
Hope you have a great day.
Clayton
Hi, Coach. I've been searching through the EN website and I can't find any strength training programs. I've put a couple of questions out there to our EN peeps and some people have been great and suggested some exercises which I'm truly thankful for.
I know I'm lacking in strength at the moment and I'm wondering if EN has a tri-specific routine that will compliment my adv GF program leading up to the IM 70.3 WC?
Hope all is well.
To find resources like this, you would go Resources > Wiki > Strength and Core -- here is the Combo Routine Which I think is best. We'll be announcing new updates as we go!
~ Coach P
Thanks Coach Pat.
connected with the Team. Also note 70.3 CHOO was this past weekend so there might be some good race reports to read / check in on!
Here's what we covered:
- The 70.3® Worlds Forum - it is live, it is just not call Chattanooga. Sorry for the confusion. Here's a direct link. Remember you can click the star icon to follow it.
Keep up the good work!~ Coach P