Alana Lee Wo 2017 Official 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 06/28/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- ASAP Load the Intermediate Bike Focus Block, 6 Weeks to end on 8/18/2017 (only do Four Weeks)
- On 7/24 Load the Beginner 2017 EN*Full, 12 Weeks to end on 10/15/2017
- On 10/16 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/12/2017
- On 11/13 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/10/2017
- On 12/11 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/7/2018
- On 1/8 Load the Beginner 2017 OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
Coach Thoughts
Thank you so much for submitting that detailed information. Based on your experience level on the run, and the good work you've done in the swim, I think our primary focus early on should be the bike. As such, I recommend in the steps above that you use our bike focus plan for a few weeks. This will have four sessions on the bike to build your fitness and skills before we transition you to our "traditional" Full-distance training plan.
During this plan you're free to swim and run as you like on Monday, Wednesday, Friday. You may want to consider eliminating the strength training work in favor of the hard work you're going to be doing on the bike...but that is your call!
Both the bike focus and the full distance training plans emphasize longer rides in the weekend. That should fit nicely with your schedule. I'm not sure what you train with indoors, but many of our members use either TrainerRoad (www.trainerroad.com) or ride together virtually on Zwift (www.zwift.com). Both are fantastic tools you should consider giving the significant bike training you'll be doing indoors.
Before I let you go, curious to know if there are any organized rides, such as century rides, that you can do with a group as part of your preparation? Let me know!
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
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
Thanks so much for your reply. I was actually taking yesterday to a multisport coach here and he has put me onto an ironman coach in Trinidad (I was actually trying to get this person without successs, that is why I reached out to you guys). He finally replied yesterday and is willing to work with me here in Trinidad. So for the time I would like to try him out and hopeful it works out. He also owns a compu trainer system for my long rides that I can't get out on the road for.
I would like to thanks you all though for your prompt reply and help,it was a pleasure to meet you all. Take care
Regards
Alana