Michael Kichler 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
- Goal A: Sub 11:52 (previous PR)
- Goal B: Sub 11:30 at IMAZ
- Goal C: Run sub 10:00/mile pace
Your Races
- Ironman Arizona 11/19/2017
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 07/07/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 7/10 Load the Intermediate Get Faster Training Plan, 10wks to end on 9/17/2017 (but you'll cut it a bit short)
- On 8/28 Load the Intermediate 2017 EN*Full, Minimalist, 12 Weeks to end on 11/19/2017
Coach Notes
I know you were getting into your rhythm, but I would like you to consider our debt faster training plan. You still have some room to get stronger, and faster, before the long stuff really ramps up.
While everyone thinks about the volume demands of an Ironman, we want you to think about the quality.... That's what separates the good race from a great one. You will only do a few weeks of this plan before transitioning to the traditional Ironman® build. I'm on the way, if there's an opportunity to do some bigger brides on any particular weekend, feel free to take advantage of it. You and I can easily work around that, and those long rides add up especially when we are regaining fitness!
That said, the most important session you have is a frequent run. Not so much worried about time or intensity, just want to get multiple runs in each week to build up your durability.
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 first 30 days back.
Your Homework
- Why did you choose Endurance Nation? Did the program back in 2010. Did have power meter back then. Took two years off to recharge the batteries. Got fat. Signed up for Out Season. I soon realized I needed an Out, Out Season as I struggled to make it through the simple Week 1 tests.
- Goal A: Sub 11:52 (previous PR)
- Goal B: Sub 11:30 at IMAZ
- Goal C: Run sub 10:00/mile pace
Looking forward to working with you this year,
~ Coach P
Comments
1) Would love for you to move your stuff (even historical) to Strava. Tapiriik is a great service that can do it "in bulk" and get you caught up pretty quickly; I recommend it.
2) Then dial your Strava in "Endurance Nation" style so I can see it and the Team is connected to you. Do that here.
3) Let's do a sweat test to dial in your nutrition. This can be a part of any weekend long ride, just remember to weigh yourself before and after the test (pit stop at home?) to be as accurate as possible.
The info you get out of that test will help us dial in your nutrition. Doing that NOW gives you 10-ish weeks to refine the process and get you on track with what you'll need to do on race day. Every weekend you wait is a lost chance to practice this!!!!
As for the discipline work...here are my thoughts:
Bonus Item - If you want to geek out on BestBikeSplit, you have my permission to use the coach account we have there...I will send the credentials to you in an email!
Chat soon,
~ Coach P
Ps - please book your next call with me for the end of Sept when you can! https://calendly.com/pmccrann/15min