Dan Volpe 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
- I would like to get bike under 3 hrs.
- I would like to get bike under 2:20 hrs
- I want to be under 7 hrs.
- I want to beat my first attempt at the half ironman distance.
- I would like to be somewhere between 215-205.
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 05/11/2017
- On 5/8 Follow the Template Trial Plan to end on 5/17/2017
- On 5/18 Load the Beginner 2017 EN*Half to end on 7/30/2017
- On 7/31 Load the Beginner Get Faster Training Plan, 10wks to end on 9/10/2017
- On 9/11 Load the Beginner Post HalfIron Transition Plan, All Levels (2wks) to end on 9/24/2017
- On 9/25 Load the Beginner Run Durability 1 (9 months out) -- 4 weeks to end on 10/22/2017
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
Thank you for your call today
I think answered some of this in our conservation today.
WHY you chose Endurance Nation and WHY you train/compete.
Why - Endurance Nation - It is time for a change, What I am currently doing is not getting me any faster. Completing the half Ironman distance is not the problem. From the following results you can see what I mean:
Rev3 Williamsburg 2016 7:10:52 -
Ironman 70.3 Austin 2015 7:26:28 - Cramped in the my right calf during the run.
Challenge Knoxville Triathlon & Aquabike 2015 7:48:53 - No idea what happen in this race.
Memorial Hermann IRONMAN 70.3 Texas 2013 7:06:19
Goosepond Island Half Distance Triathlon 2012 6:42:13
Revolution3 Triathlon Quassy - Half 2011 7:19:35 - Toughest bike course I have been on
Deer Creek Fall Challenge Triathlon 2010 6:37:59 - I got a flat tire in this race so should have been faster
South Carolina Half Iron Triathlon ~ 2009 6:36:44 - My first one
I would like to get bike under 3 hrs.
I would like to get bike under 2:20 hrs
I want to be under 7 hrs.
I want to beat my first attempt at the half ironman distance
Body composition - currently I am somewhere between 230-240. Back in 2006, I was 330 or above.
I would like to be somewhere between 215-205.
Triathlon was a new beginning for me. It has allowed me be a better example for my son and as well as my athlete. I am athletic trainer for a high school.
Ps - remember you can subscribe to this thread and get email updates via the system when I reply:
Patrick,
So far so good. The volume during the week is difficult. But I am making it work. It is a good change up. I am use to doing my large volume on the weekends.
The hardest part is the swim pace - Trying to get that much volume in an hour is hard. I am need push harder in the pool to get the prescribed workout done in an hour.
I was looking forward to the weekend and the had a question.
Saturday
MS1 - Is this 3 x 12 minutes at zone 4 with 5 minutes rest in between each set - should rest be zone 1 or 2. ?
Then is it 10 minutes in zone 1 before starting MS 2?
WU: 20' to 30' @ Zone 1.
MS1:3 x 12' (5') @ Zone 4, 10' Easy.
MS2: 4 x 15' (2') @ Zone 3.
MS3: Remainder @ Zone 2 to Zone 3, in the aerobars, practicing steady riding: no surges, constant power, etc.
WD: 10' Easy spin.
As your race gets closer, we can have you do that for one session a week. For now, focus on good swimming and swim frequency.
Great question on the bike workout.
WU: this is your time just to get loose, as much as you need.
MS1: This is three 12-minute intervals each with five minutes rest. After those repeats you will do 10 minutes easy before the next set.
MS2: this is for 15 minute intervals in zone three each with two minutes of rest.
MS3: this is the bonus time. However much time you have left we would like the majority of it to be in that zone two to zone three window. Flattening the course and riding just hard enough to build fitness but not crushing yourself.
Keep it up!
~ Coach P