Shane Allambaugh 2017 Official Coach Thread

Coach Patrick · July 31, 2017 9:48PM

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 Notes

Age - 42

Last Race - Austin 70.3 (2105) Medical Issues sidelined me last 2 years (former EN Member)

Training - Good Base over last 8 weeks. (Run 25 miles per week/Bike 4+hours per week/Swim 8K per week)

I have raced only 70.3 races, Santa Rosa will be first Ironman.

Your Races

09/23/2017 - Kerrville Triathlon (B)
05/12/2018 - Ironman Santa Rosa (A)

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 07/31/2017
Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
Load the EN*Short Course INT plan to end on 9/24
Take the week of 9/25 off...chill!
On 10/2 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 10/29/2017
On 10/30 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/26/2017
On 11/27 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 12/24/2017
Take the week of 9/25 off...chill! Maybe do the EN Run Challenge.
On 1/8/2018 Load the OutSeason® plan to kick off 2018...

Coach Notes

Great to have you back on the team. I hope those issues are behind you, or the very least we can work together to keep them at bay.

I have you training up to your Sprint by transitioning to our short course plan. Remember, you load it into your own account. Once you do that, we can talk about adjusting the sessions to fit your schedule. I am very confident that your current trading levels on more than sufficient. Consider the new plan more of a "sharpening" exercise that anything else.

Once you have to that race, take a break and then we'll move into our run durability program. The next three months will be all about building a consistent basis. We have a great program for this which establishes your success for the next year. Each plan is four weeks and allows you to build incrementally. Bonus that it keeps your weekends flexible if you want to do some more fun far rides (or family stuff) and it won't take too much of your time.

During this time we can do stuff like focus on strengthening body composition if those are important. That is something we can discuss in a call: https://calendly.com/pmccrann/15min

Then it's off to our OutSeason® program after the holidays!!!

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