Bret Wilcox Year One Micro
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
Coming soon...see homework below!
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.
Your Races:
- 7/22/2017 Tri at the Grove Olympic
- 09/09/2017 Best of the West Half
- 11/19/2017 IM Arizona
- Last updated by Coach on 06/08/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 06/19/2017 load the Intermediate EN*Half plan to end on 9/9, and follow that as your initial build up.
- On 09/11/2017 load the Intermediate EN*Full plan to end on 11/19 to IMAZ.
We'll need to have you transition post race, but I want you to use the Half plan to build up slowly. We'll need to adjust post half, but we can do that together here. For the Core stuff, you need to keep that up for sure...it's non-negotiable. IF you need stuff on that, we have a core resource available under Resources > Wiki > Strength.
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
EXECUTION and how we can help you get faster by being smarter on race day. There are no medals for great swims or getting to the top of a hill first — on race day only your finish time counts. There are many ways of being faster, and here are some of the resources we have to help you out.
- The Four Keys of Race Execution Video: The Coaches walk you through the macro level elements of a successful race.
- Distance Specific Guidance: Learn the fundamentals of racing Short Course and Long Course events, from each discipline to pacing zones, etc.
- Race Specific Pages: We have aggregated information on specific races from the internet, race reports and even our own coaching resources. You can find your race Master Racing Page section.
- The Race Forums: You can search for race reports or connect with your teammates. There are sections for 70.3, 140.6, and Marathons.
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
Total Work: TSS 164; IF 0.74. What does the "IF 0.74" mean, and how do I know if I am on pace to score a TSS 164 during the workout? Do I have to finish the workout, and then look at my stats to see if my TSS hit around 164? I found some info on EN forums, such as; TSS - Training Stress Score for a particular ride = IF^2 x Duration of Ride (in hours) x 100, but I am not understanding it. Any direction would help. Bret
- Yes to more open water swim now...can't get enough time in there to get better.
- Early bike volume is 100% okay, so feel free to add in some longer rides / fun just to get a jump on the build to Arizona (and even Best of the West).
- Given the heat, be smart and use heart rate and go steady when over 80 degrees. Nutrition execution will trump fitness at that point, and it's great practice for race day when you'll have to be spot on despite the conditions!
Let's stay in touch!~ Coach P
Technically speaking, there's almost too much time between now in Arizona to just be on the normal plan. I would prefer that you stay on the half Iron Man plan through we can 19… Or Labor Day weekend, and then take a week off to reset your head and then jump in to the regular EN*Full plan.
Now if there something else you can do between now and the time, like a fun century ride or some other sort of small event, I am 100% OK with you working that in.