Tommy Fisher 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
- 2013 Marine corps marathon in 3:33
- 2016 Disney marathon in 4:14
- 2015 sprint tri in Charlotte
Your Races
- 06/03/2018 70.3 Raleigh
- 10/21/2018 70.3 North Carolina
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 10/20/17
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- On 10/23/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/19/2017
- On 11/20/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/17/2017
- On 12/18/2017 Load the -- Run Durability 3 (7 months out) -- 4 weeks to end on 1/14/2018
- On 1/8/2018 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the Intermediate EN*Half to end on 06/03/2018
- On 6/4/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/17/2018
- On 6/18/2018 Load the Intermediate Get Faster Training Plan, 10wks to end on 08/26/2018
- On 8/27/2018 Load the Intermediate EN*Half to end on 10/21/2018
- On 10/22/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/4/2018
Coach Notes
How to Train This (And Every Fall) Inside Endurance Nation; GroupMe Chat for RDP
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
- You are running about 20 miles a week right now; would like that to be 22 to 23 MPW by the second block and 25 MPW by third block. Let's plan accordingly!
- You are 6’3" 211, so there's some low hanging fruit that nutritional programming could help you deal with. There are lots of ways to handle it, but I think the guidance in our Baby Steps for Body Comp protocol (Resources > Wiki > Nutrition) is the best way to start at this point of they year. Please watch the video there and read the guidance so we can define what's the first thing you want to eliminate.
Next Step...Nutrition!!It's been a great November. Maintained about 22 miles per week, going into the 2nd set of run durability training. Also, I'm down to 205 lbs now, making steady wait loss progress. In total I am down 15 lbs in 3 months. Looks like taking out bread and refined sugar has made it easy, up to this point to loose weight. I am Feeling good!
I'm continuing to focus on getting 1- 2 rides of any length on the bike per week.
Turkey trot 4 miler tomorrow!
Disney half marathon in 6 weeks!
Thanks!