Jason Leonard Year One Coach Thread
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
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.
- Last updated by Coach on 06/15/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 6/19 Load the Beginner 2017 EN*Half, Minimalist, 12 Weeks to end on 8/6/2017
- On 8/7 Load the Beginner 2017 EN*Full, Minimalist, 12 Weeks to end on 10/15/2017
Coach Notes
We can discuss more in today's call, but given your schedule I have selected the minimalist set of plans to get you Daldon. This gives you the exact working even no fluff, freeing you up for the rest of your schedule. I can walk into some modifications for that keep you happy, but the biggest potential delta is what we do on weekends. I'm not sure where is your bike volume is at, and weekends are great opportunity to build that up if the weather and your schedule cooperates. I look forward to talking with you about it today.
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 (to be announced)
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
RACE 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
Note: I lead a "C" group Y ride every other Saturday morning. The first 25 miles of my 6/17/17 ride was that ride with a few regroup stops. I added on after that, found a wallet and spent some time hunting down the owner. A short tempo run off the bike. I forgot to sync my HR strap until the last part of the run. It is not calibrated probably given I was in Zone 6.1! I need to sort that out. 2,722 OWS on Sunday. Not happy with my SWOLF at all. I'm closer to 40-42 in the pool which is still higher than I would like. Teaching two back-to-back spin classes this evening. My only available training time this week will be early mornings. Back to back spin classes again Thursday evening. I have the kids this weekend but may have an opportunity for a 6-8 mile run. Let me know if you cannot access my Strava/Garmin data.
If you don't already have a metronome, it might be worthwhile investing in one so you can map your preferred interest from style to the pool style by synchronizing a stroke out. Many athletes report seeing an improvement from this type of approach. Don't forget, there's a lot more siding and nothing about an open water as well.
Continue with you because you've outlined, and do your best to get that running. I would suggest that you also plan on a trainer ride on Saturday to replace that outdoor session you're missing. Let me know if you need assistance with that!
I can't recall if you wanted me on the minimalist beginner or intermediate. I wasn't sure given I've done a few HIM's/one IM. I'm not concerned about the word because my availability may be more conducive to a beginner whereas my skills level isn't.
Thanks!
6/18: 90 minutes of HIITS on spin bike. I am using the classes I teach for training without the class picking up on it. I am pushing a lot of watts, with heavy hills, intervals, etc. It's a pretty intense replacement for the trainer at home, minus the longer distance.
6/18: Pool laps: 2,722 yards (2,872 - forgot to unpause Garmin)/1:02:06/2:17. I bought/used a metronome but I used it at the factory cadence to get used to it. I need to figure out how to properly set it up. Used hand paddles/swim buoy quite a bit.
6/24: 45 minute HIITS spin class. Had kids all weekend and this was all I could get in.
6/26: 5K treadmill run. 24:25 (7:53 pace). Up to 6% incline and varying grades.
6/26: 1:45 HIITS spin class (taught back-to-back classes). Intense, with very heavy climbs incorporated and a lot of interval speed work.
6/27: Should show on Strava but if not: 5 mile morning run. 47:19. 9:28 pace. Max elevation 708'.
1 @ 9:33; 2 @ 10:05; 3 @ 9:21; 4 @ 9:33, 5 @ 8:47. Avg. HR: 146; Max HR: 161.
I still need to get my zones set because this had me in Zone 4 for 67% of the time but with a max HR of 161, I don't think that is accurate. Taking today/tonight off (stretching) because this morning's run aggravated my piriformis a little but I think it's due more to the quick 5K on the treadmill. Hoping for a trainer ride in the morning. I haven't reviewed an actual plan on here yet so I need to start working towards that so I have consistency. Teaching a :45 spin on Thursday and swimming laps directly after.
When you are ready, I suggest you peek at your training plan. Don't think of it so much as "do this on Monday, do this on Tuesday, etc." but more as a list. There are three bikes, four runs, two swims, etc. Then we can cross the things that you're able to do consistently off the list and see what's left in terms of the work required to get your fitness up!
happy to talk with you when you do this!
https://calendly.com/pmccrann/15min
~ Coach P
I have Lake Logan in 30 days. I'm trying to push myself for that but I have no clue what it's doing to my training for IMLou. One thing is for sure: I have GOT to get more time on the bike and it will likely be on the trainer in the mornings. Otherwise, I'm going to only get one long ride in every other weekend. I do have a 60 mile group ride this Saturday which is a very tough course due to the elevation and heat. It's a good ride to prep for Logan which is super tough. I need to get faster on the swim (distance is no issue). Faster on the run (cut back on distance) and add more time on the bike, period. I'm going to start adhering to the training plan as much as I can. I won't be able to stick to it 100% with my lifestyle but I want to get close.
Getting timing on the trainer isn't an issue at all. In fact, several shorter frequent rides can add up to the same level of quality you would get with outdoor sessions. In your case, it's all about finding the best possible schedule given your lifestyle.
Hope you had a great outdoor ride this weekend, but 60 mile route sounded epic!
~ Coach P