Manuel La Rosa Official Coach Thread

Coach Patrick · October 13, 2017 3:27PM

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 Notes

I’m 48 years old. I started doing triathlons this year for the first time in my life. I have been an avid mountain biker most of my life (XC) and I lost 54 pounds from Sep 2016 until Jan 2017 (diet and exercise) I started doing more XC and Road biking, swimming and started running for the first time this year. I did a Sprint Tri in late Aug 2017 and one week later an Olympic Tri. I just signed up for the half IronMan in Vancouver BC 2018. I’m an oral surgeon and have two teenage kids and working doctor wife. Healthy. Have had knee issues in the past 15 years due to early onset osteo arthritis.

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 09/20/2017
Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
On 10/10/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 11/6/2017
On 11/7/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/4/2017
On 12/5/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/1/2018
On 1/8/2018 Load the Beginner OutSeason Plan, 14wks to end on 4/15/2018
On 3/5/2018 Load the Beginner Half Plan to end on 6/3/2018
On 6/4/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/17/2018

Coach Notes

Great to have you in a trial with the Team!!! I have outlined your season above, but it's all tentative until we connect. Here is what I am thinking:

We set you up for 2018 with our Run Durability Program (RDP), a basic plan that builds fitness and resiliency. You can learn more about it here: How to Train This (And Every Fall) Inside Endurance Nation and join the chat group online here: GroupMe Chat for RDP.
You have a week break around the New Year.
You load up our OutSeason® plan to get strong and fast, but we limit this to 10 weeks (not the full 14) to take it easy on your body.
Then it's a transition into the Half plan to get ready for race day!

This flow of plans ^above^ will allow you to build gradually. And they are diverse enough to keep you engaged.

Coach Questions (for our call)

What was your average weekly running volume in 2017?
What limitations do you have on your run training given your knees...can you not run back to back days, or not more than a certain mileage?
Do you still MTB now for cross training?

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