Gregory Malphurs 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 Level
51 years old from NYC. Started with Sprints 3 years ago and got the bug. Moved on to Olympic distance 2 years ago. I've completed 6 Olympic distance races since. Was invited to age group nationals this year in Omaha, did OK. My typical Olympic times are appx: Swim 37:39, Run 47:30, Bike 1:12. I was all set to try a Half this year in Montauk on October 1 but they cancelled the swim. I've not typically had any injuries to speak of. A twisted ankle here and there. Had a bike crash in the DSM Tri, road rash and a sore hip. I have noticed that since I decided to take a few weeks off at the end of the season - I went back to do a light run this week and I was pretty sore, quad was hurting too. Did an easy 40 on my bike sunday and my leg behind the knee was KILLING me. Never happened before. Leads me to believe I may be over-trained. I started training back in Feb 17 for this race season.
Your Races
June 3, 2018 - Rev3 Quassy
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 Beginner OutSeason Plan, 14wks to end on 4/15/2018
- On 3/19/2018 Load the -- Half Plan to end on 6/3/2018
- On 6/4/2018 Load the -- Post Race Half Transition Plan to end on 6/17/2018
Coach Notes
Greg, it sounds like you need to ease back into your year vs leaping back in. Given the duration of your season, the frequency of your races and the intensity level at which you compete, you likely did over shoot it. So we need to start smart and set some good intermediary goals.
I have put you in our Run Durability Program (RDP), which was created to give you structure and motivation as you lay the foundation for the actual "build" work we'll do in 2018. You can learn more here: How to Train This (And Every Fall) Inside Endurance Nation and join our Text Group to stay connected / motivated: GroupMe Chat for RDP.
You'll exit the RDP into our OutSeason Plan which is where we build some great early season speed while there is plenty of recovery time available as well (and no real races!). How we exit that will depend on the other races you decide to add to your schedule and we can deal with that as they come up!
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
Comments
Onwards!
#1 Here is the Zwift Forum Trouble thread for the Magnus I saw. Your action steps should be:
#2 Here is the Run Challenge I mentioned over the holiday week.
#3 Let's update your profile picture when you get the chance…it really helps the Team to "get to know you" a lot better.
You can do that by following this animated GIF (below)…good luck!
- On 1/8/2018 Load the Beginner OutSeason Plan, 14wks to end on 4/15/2018
I went to preview the Beginner OutSeason Plan and I don't see it on the plans to load for 2018. There is "2018 Outseason Bike Focus" & "2018 Outseason Run Focus." Can you clarify?Also, you have me ending the Run Durability on Jan 14th which I am on schedule to do. But you also say to load the Outseason plan on Jan 8th, can you clarify?
Finishing the Outseason is not a problem, It just means making some adjustments. Here’s what I suggest:
• we want you to start following the generic flow of the half plan now. That means swim when it says swim, bike when it says bike, etc.
• next week you should be able to get the full set of swims in and continue with the bike progression. Keep the run the same.
All of that above will give you about four weeks to go to your race where we are picking on the bike and run Henderson is building slowly. you have the fitness, it’s simply making the transition from one style of intensity focus training to this volume plan.
If you have specific questions about the plan let me know here and I’ll answer it.
Again, sorry!!
~ Coach P