Tanner Lovelace 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've done 2 full Iron distance races: B2B 2015 and IMCHOO 2016.
I've done 10 half iron races including 4 this year (Chattanooga, Mont-Tremblant, Outer Banks, & North Carolina).
I've also done many shorter races.
I just set my half iron PR this past weekend at IM NC 70.3 - 5:47:51. It was my first time to break 6 hours in a half iron race.
For the next two years I'm focusing on 70.3 races and shorter and plan to do my next ironman race in 2020 when I turn 50 and my son is off at college.
Your Races
- 12/09/2017 (Half Marathon) Kiawah Island Half Marathon
- 03/03/2018 (Half Marathon) Myrtle Beach Half Marathon
- 03/18/2018 (Half Iron) Puerto Rico 70.3
- 05/20/2018 (Half Iron) Chattanoonga ("A" race),
- Fall Augusta (Half Iron) TBD Fall
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 10/26/17
- On 10/23/2017 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 11/5/2017
- On 11/6/2017 Load the -- Run Durability Plan 2 (8 months out) -- 4 weeks to end on 12/3
- On 12/4/2017 Load the Beginner OutSeason Plan (Bike Focus) Plan, 14wks to end on 3/11/2018
- >> Exit Early to Next Plan <<
- On 2/12/2018 Load the Beginner Half Plan to end on 3/18/2018
- On 3/19/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 4/1/2018
- On 4/2/2018 Load the Beginner Half Plan to end on 5/20/2018
- On 5/21/2018 Load the Beginner, Get Faster Plan to end on 7/29
- TBD with Coach Patrick!
Coach Notes
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
- WHY you chose Endurance Nation
My friend @Brian Terwilliger has been talking EN up for the last year and after looking at the website I thought I would try it out.- WHY you train/compete.
Ever since I did my first triathlon in 2012 I've pretty much been obsessed with them. I love the variety I get with multi-sport. I love the community and I love pushing myself to be better.- Whenever possible, please identify your goals -- time, body composition, completion...the sooner you put them down the sooner we can get towards achieving them.
I just recently achieved one of my big goals -- a sub-6 hour half iron, getting 5:47:51 at Ironman North Carolina 70.3. The next big time goal I would like to achieve is a sub-2 hour standalone half marathon (current PR: 2:04:52 at Wrightsville Beach in 2016). I would also like to go sub-6 at the 2018 Chattanooga 70.3. My previous 70.3 PR was at the 2016 Chattanooga 70.3 at 6:06:12 and having gone sub-6 at NC I would like to do it again in Chattanooga. For body composition, I have lost around 50 pounds from my heaviest weight but I would like to lose around 15 pounds more. For my height (70.5 inches), a weight of 176 is the very top of the not overweight segment and I would like to get down to that point (and possibly below that at some point, but at least that far). I actually track my weight using tools from the "Hacker's Diet", more specifically using trendweight (basically, doing an exponential smoothing on individual day's weights so as to give a more true weight picture that isn't affected by daily weight swings). A few years ago I started growing a goatee that is now almost 6 inches long. My plan was that once I reached my weight goal I would shave my entire beard. Since then, everyone in my local triathlon community has gotten to know me as the guy with the braided beard/goatee so if I manage to get down to that weight and shave it off no one will likely know who I am! But, that's still my plan.Running with Power - We have a temporary calculator (external to the site right now, until that's built) where you can get your zones for EN training with your Stryd. You can find info on this via our Help Site here. We are working on more guidance, but this will be a great start for you.
Using the Plans - It takes a bit of time getting used to it, so thanks for persevering!
Body Composition - This is the most important thing you can do...both for performance and total health. You've clearly made some great strides, so let's talk more about this in our actual phone call. This should be our first focus point of the year before moving on to run speed / strength!
Ps - when you have a chance, please update that profile picture so we can see your goatee!!!
I added CHOO and a place holder for Augusta (no date yet) to your Roadmap above. Given what you want to do at Myrtle Beach 13.1 (a sub-2 target off of your 2:04 personal best) I suggest you start dialing in Body Composition starting in December...this way we should be able to link the fitness with the weight for some great speed for this early season milestone!
Keep up the good work!
~ Coach P
Welcome to your SECOND MONTH of 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!