Andrew Laudato Year One Coach Thread

Coach Patrick

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 Races

• Ironman Chattanooga 2018 (Couch to IM)

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 07/15/2017
• Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
• On 7/24 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 8/20/2017
• On 8/21 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 9/17/2017
• On 9/18 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 10/15/2017
• On 10/16 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/29/2017
• On 10/30 Load the Beginner 2017 OutSeason / Run Durability Plan, 14wks to end on 4/29/2018

 

Coach Notes

Thanks so much for creating a trial! I'm super excited to work with you on your long-term plan doing. I appreciate you reaching out so early, the more time we have to work together the better we can create the conditions for success. 

As you'll see from Outline above, I have you on our run durability program for the first three months. The simplicity of the program makes it easy to execute and the value of the consistent running will compound over the rest of your time. The goal here is to set a good base from which we can begin your winter training. 

When you and I talk on the phone in Week Two, we can discuss interim races / events if they make sense. I am a big fan of cycling miles, so if there's a local century or similarly long ride, let's sign up!

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

Andrew Laudato

Thanks for the note and the plan.  I joined EN because I believe you are open and supportive of beginners and back of the pack athletes.  My goal is to complete an iron-distance race sometime in 2018.  My father died at the age of 57.  I am determined not to follow in his footsteps.  I believe achieving a high level of fitness will change my family history and set a good example for my daughter and other family members.  I have never been very athletic, but I do have a ton of determination.  I've gritted my way through two 70.3s several years ago.  I was unprepared and untrained.  I'd like to finish my full-distance triathlon with a smile on my face.  I don't have a time goal, however, I don't want to spend the entire race fretting over cut-off times.  In my past races, I've spent most of my time doing math in my head.  I have some weight to lose.  I am currently 52 years old.  I'm only 5'3" (and getting shorter) and I weigh 180lbs.  I feel really good at 160lbs and I believe I could get down to 150 or below with the right nutrition plan.  
As an executive of a large public company, I have very little time to train on the weekdays but my weekends are wide open.  A weekend heavy plan works best for me.  

Andrew Laudato

Coach Patrick

@Andrew Laudato -   Thank you for the details! Given your history and your professional constraints, it sounds like a longer time frame is certainly the way to go.

When we talk a great deal of it should be around creating a schedule that's manageable for you. We can also identify some complementary nutrition activities that should help you get you on the right track in the short term… And perhaps some Weight targets as well. 

Sometimes it doesn't have to all be rocket science, it's more about consistency.

you can use the color coding on our workouts to prioritize getting in all of the bride sessions during the week. I would only worry about one work out a day Monday through Friday as the program you have is already weighted towards the weekends. 

  My only edit would be to turn off the intensity on the mid week interval run. For this first block of the run durability program, I really only want you running for time… That will give your body a chance to adapt before we begin begin any training load.