Patrick Large 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 Notes (Intermediate)
I raced my first sprint triathlon 6 years ago and fell in love with the sport. It has been a good 1.5 years since I have had a race result to be really proud of. My body also feels a it beat down. PR's include 5:34 for 70.3, 1:38 stand alone half marathon, 4:09 marathon.
Your Races
- 04/21/2018 (13.1) http://www.enschedemarathon.nl/
- 08/09/2018 (70.3) Challenge Almere (Amsterdam, Netherlands)
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 10/16/2017 Load the -- Run Durability Plan 1 (9 months out) -- 4 weeks to end on 11/12/2017
- On 11/13/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/10/2017
- On 12/11/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/7/2018
- On 1/8/2018 Load the Beginner OutSeason Plan, 14wks to end on 4/15/2018
- >>Work with Coach P to Insert - 03/25/2018 Runner's World Zandvoort Circuit Run 2018 5K or 12K<<
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- >> Work in the Half Marathon -- http://www.enschedemarathon.nl/ <<
- On 4/30/2018 Load the Beginner Bike Focus Block, 6 Weeks to end on 06/10/2018
- On 6/11/2018 Load the Beginner Half Plan to end on 08/09/2018
- On 8/10/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/23/2018
- On 8/24/2018 Load the -- Intermediate Half Marathon, Balanced to end on 10/21/2018
- >> Work in the 09/23/2018 Dam to Dam 10 miler <<
- 10/21/2018 TCS Amsterdam Half Marathon (A race)
- On 10/22/2018 Connect with Coach P for next steps!!!
Coach Notes
I have put you into our Run Durability Plan for right now; you can learn more about it here: How to Train This (And Every Fall) Inside Endurance Nation and you can join our Text Group (choose when you snooze it!) here: GroupMe Chat for RDP
Also, I found the information for Joost...he lives in Rotterdam, not on the Team right now but part of the EN Family for sure. His email is: joost@vanrens.eu
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
It's only 23 euro, man it's almost free racing in Europe. I love it!!
So can I add this to my race schedule or do you need to?
Super cool...wish we had a race that cheap!
~ Coach P
Specific to the Run:
1. Are your training plans based on VDOT, HR, or pace?
2. Run test: Is this to get HR zones or pace zones?
3. If I have HR zones, how often should those be re-done? Do they Change or will I just get faster at said HR?
4. For the Run, should I feel 100% or just pretty good? I haven't felt 100% in years.
5. For the Run test, should this be an overall effort of 10/10? I assume if this is for training purposes I want to be gasses at the end with nothing left in the tank.
6. I am going to see a fysio (physical therapist) to get some things looking at... how should those prescribed exercises fit into the Run Durability schedule?
7. I am interested in getting back into the gym to feel stronger and help with body comp... your thoughts on this? frequency?
8. Here in Holland there is a 5K or 10K literally every weekend. How often should I / can I race?
9. There a a ton of trails here that I can train on. Some are hilly others are flat, but the flat ones are just beautiful to run on. Thoughts on trail vs road for training.
10. Being in Holland I ride 18-20 miles a day (total) to and from work. M-W, I am on a typical dutch cargo bike, but Thursday and Friday I ride a fairly aggressive single speed bike. En route I have about 5 miles of non city riding and would like to see if I an use that time/miles to my advantage. Or should that just be easy spin smell the roses riding?
That's all I've got for now. Thanks in advanced
Your Homework
Tell Us Why You Choose EN & Your Season Goals
1. Thanks for the info on the phone the other day. Also If you don't mind I am going to pick your brain (a lot) specifically on nutrition. Not race day nutrition but everyday nutrition. I think being a bigger guy (6'2", 190lbs +/-(and now even heavier)) it's nice to NOT hear from a 5'5" 140 lbs athletes all the time. I listened to your podcast about daily caloric levels vs training calories. It made a ton of sense! thanks again.
2. If I wanted to race another half marathon between the one in April and the HIM in September, What would be the best time (date) to do that. And if I wanted to do a late season (October) half marathon, what would be a good time frame. Typically I take a good week to recover.
3. The HIM date is wrong on my plan. I had to look again as we (in Europe) do our dates differently then they do in the US. The Challenge Almere is September 8th (NOT Aug 9th). Not sure if that changes plans/scheduling. We would right that 08/09/2018 (8th day of September ,year 2018). It makes it a lot easier hen the day is the 20th or 25th.
03/25/2018 Runner's World Zandvoort Circuit Run 2018 5K or 12K (7.5 miles)
09/23/2018 Dam to Dam 10 miler
10/21/2018 TCS Amsterdam Half Marathon (A race)
On this list Amsterdam half is probably the most important if it can be done.
Thanks-
~ Coach P
Not sure if this is the best way to contact you but here we go-
I saw that you called and so sorry I didnt answer. I am on a train right now and service is usually very good but this time it is horrible. I am sorry to miss our call. I will try and reschedule for later this week or next week if that is OK.
Thanks again and my apologies again.
I know you are in month three, but we are just implementing some new stuff for our members and I did not want you to miss out on month two stuff, so here goes.
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:
Bike Fitness:
Run Fitness:
Weight / Body Composition:
** Subjective Information **
What is Your Biggest Improvement So Far?
In What Area Do You Need Additional Support?
Would You Recommend Endurance Nation to a Friend?
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
Learn Big in our Video Course Section, where Coach Patrick is building our new library of EN Video Lessons to make sure you are 100% up to speed on our most critical topics.
Learn Quick in the Question and Answer Central, where your fellow teammates work together to give you the best possible answer to your questions (one at a time please)!
Learn Deep by Exploring the EN Wiki, the repository of all things taught and learned by EN. There is more info in there than you could read in a year, so pace yourself! Worst case scenario, go to the All Pages section and use "Control +F" on your keyboard to search for the most relevant article.
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
Welcome to your THIRD MONTH inside Endurance Nation!
This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete. Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!
If you haven’t done so already, please set up your Month Three Coach Call here.
** Training Focus **
We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.
Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.
Training Lesson Recap:
No single workout is more important than your health, or your season goal.
Prioritize your “key” workouts each week, then fill the rest of your space.
We can always fix over rested. We can’t fix broken, exhausted or sick.
Have a specific goal for each training block - what is the desired end state?
Taking Charge:
You should be comfortable moving your own workouts around at this point.
You can change plan ability levels as needed to keep yourself on track.
You can use the Test Week at any time to confirm a fitness change.
If you want to take a different path that we suggest...do it and keep us posted!
** Racing Focus **
Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.
Key components of your final push should include:
Simulation Workouts to replicate the mental, physical and nutritional scenario you expect on race day.
A tried and true nutrition plan for your event; this is your last chance to lock it in!
Draft and review of a Race Plan to make sure you are 100% ready to take this on.
Optional rest as needed, and a defined taper in the last two to three weeks as necessary.
13 Weeks out from your race you should be getting a race preparation email and an invitation to GroupMe - if you haven’t gotten that yet - let us know!
** Additional Support **
In addition to The Forums and other Team-related support, you still have the chance to connect with Coach Patrick across your first year. Right now it’s time for your three month call with Coach Patrick; and you can book it here.
Tip: Find all your other call windows across your first year, please visit the EN Staff page.
Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.
Coach Phone Consults
If you are looking for support above and beyond the traditional Endurance Nation experience, you can book a consult with Coach Patrick. These are billed at $100/hour and Can be on almost any training or racing topic. Please click here to learn more / get started.
Congratulations for moving forward with you training as you build to your race goals. We can’t wait to see what you are capable of this season!
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness: 1 = havent been in the pool in a long time
Bike Fitness: 2 = always room for improvement
Run Fitness: 2 = always room for improvement
Weight / Body Composition: 1 = need to really focus on this one. Should be easier since I am not traveling now and starting the JOS
** Subjective Information **
What is Your Biggest Improvement So Far? running speed is slowly coming back. Running fast feels good again
In What Area Do You Need Additional Support? none, just need to get the work done. Maybe support on body comp, but not sure how to support that fix... it just needs to be a focus.
Would You Recommend Endurance Nation to a Friend? For the right person, 100%
What time on Thursday do you have us on a call together? I thought that it was set for 1PM Central European Time, but my calendar has it at 1PM Eastern Standard Time. I scheduled the all when I was in the US, but thought I switched the time zones. My calendar gets a little wonky keeping time zones consistent. Thanks for your patience on this one.
Also my apologies for missing our last call... again I was in the US (not home in Europe) and the times were off in my calendar.
I had a call with Coach P today and I really need another small run through with the website. Can you help me with that? I need to get worked out where I find the things I want to see on a daily or 2X a day basis. I am available usually morning your time if we can make a call work.
thanks-
Your email came at a good time, because yes I disappeared for a bit.
Here is the short version:
-I got a little pull in my hamstring so per fysio instruction, I took a week off (that turned into 3)
-My diet as been shit so I tipped the scale at about 207.
-I fasted for 2 days (~500kcal a day) to reset the mind and body. Still a huge caloric deficit, but not a "fast". down to 89.5 KG (about 197) but I should be another 5lbs lighter for this time of year. And then peaking at 183-185lbs
-It has been cold and Dark here in Netherlands
-So besides fysio, I haven't really done anything in 3 weeks
-this week I still haven't run but have gotten some good rides in commuting to the office on my road bike
So this is the big question... where do I start next week? Still out season week X per usual, or should I role back just a bit and and redo the earlier weeks?
Thanks for the input
We need to get you back on a training schedule to complement your body comp work. The training schedule "adds context" for your nutrition, so we want to honor that. I'd like you to continue with the OS but only do the L1 workouts and do the workouts for TIME not INTENSITY.
Hopefully the office biking has you fairly loose and limber....if you haven't run YET, then we'll need to ease back into that.
With all of ^that^ in mind, I think you might need to reconsider the "Runner's World Zandvoort Circuit Run 2018 5K or 12K" which we have on your schedule. You might be able to run the 5k, but I wouldn't want you RACING it.
Please let me know what you think as well as an update on the details and we can go from there!!!
~ Coach P
Thanks for you last reply Patrick and I will try to cover all your points
- as of today the hamstring feels good. I dont remember what part of it it was but it hurt a lot when running. Only the right side as well. I took time off and kept up with my PT. My fysio is world class a he is the fysio for a few Dutch national teams and also travels to Kenya once a month. He drops names and shows pics, but I never know who they are. He does work with the Kenyan male who holds the world record for the half marathon... something like 58 minutes
-I will continue OS and will do the L1 workouts no prob.
-The bke has kept me loose. I put in about 90 commuting miles a week to my legs are always moving. I also have been skating once a week for an hour. Yes skating the Dutch do.
-Yes, at best I will run the 5K and have a beer at the finish line
thanks again-
If EN has a winter, long sleeved, and long legged speed suit... Pics are on there way
Looks like for the Zandvoort Circuit Run, I will do the 12K as my wife is doing the 5K. I was thinking that I just treat this like any other 60+ minute run. I'll do most of if at TRP and maybe end the last 15 min or so in Zone 3-ish. For that week I will flip my sat/sun bike/run. It'll be a nice training day with a medal at the end. Seems like the 12k race is the same duration as my Weekend run anyway. Any thoughts?