Mason Duke 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 Races
- 5/6/18: Wildflower Long Course (A)
- 11/10/18: River Roux Louisiana 70.3 (B)
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 08/01/2017
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 7/31 Follow the Template Trial Plan to end on 8/6/2017
- On 8/7 Load the Advanced 2017 Short Course, 20wks to end on 8/6/2017
- On 8/7 Load the Intermediate 2017 EN*Half, Minimalist, 12 Weeks to end on 10/29/2017
- On 10/30 Load the Intermediate Post HalfIron Transition Plan, All Levels (2wks) 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 Intermediate 2018 OutSeason Plan, 14wks to end on 4/15/2018
- On 3/19 Load the Intermediate 2017 EN*Half to end on 5/6/2018
- On 5/7/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 05/20/2018
- On 5/21/2018 Load the -- Get Faster Training Plan, 10wks to end on 7/29/2018
- On 7/30/2018 Load the Intermediate 2017 EN*Half to end on 11/11/2018
- On 11/12/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/25/2018
Coach Notes
I got all of your notes about the new job, crazy work and your long-distance commitment. Oh, and triathlon! 
These are all great problems to have, and I hope we can help you out.
Given your time constraints, I recommend that you load up our Minimalist Plan for the Half...it distributes the bike throughout the week which should deconflict your travel. On the weeks you do travel, I'd ask you to do the Saturday ride (or as much of it as you can) on Friday AM...this will earn you a weekend with only a long run to do, the other day is optional or rest.
My goal is to get you locked into several good AM training routines that keep you fit and won't challenge your already "dynamic" schedule. You can use the color coded icons next to each workout to make sure you are doing the Important (RED) ones in addition to as many Medium (Yellow) workouts you can.
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
I'd like to set our catch-up call - sorry for cancelling a couple of these already. You mentioned that you might be able to open up a slot at ~6pm ET or so. Would you be available around that time on Tuesday or Wednesday? Thanks very much.
Mason
I decided to change up my race schedule a bit. Doing totally different races, but with only slight changes to ranking and timing:
5/6/18: Wildflower Long Course (A)
11/10/18: River Roux Louisiana 70.3 (B)
I will also try to throw in some Sprint, Oly, and 10Ks in there too.
Would these changes necessitate any modifications to my training plan schedule? Thanks!
OK, edits made! Your OutSeason Plan remains the same right now, it's more a function of adjusting the remainder of the year post Wildflower, so check it out. I think it's pretty good.
Mind you that there is some good information in the Forums on Wildflower, so you should search that up as well.
How is the OutSeason® treating you thus far?
~ Coach P