Shawn McGee 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 did 70.3 Steelhead 2017 (5:44); Savageman 2016; MN Toughman 70.3 2016 (5:41); Lake Wobegon marathon 2016 (3:35); Superiorman 70.3 2015 (5:31). I have nagging lower extremity injuries that keep me from doing speed training
Your Races
06/10/2018 Ironman 70.3 Wisconsin
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 01/31/2018
- Complete the Trial Testing Week, save your Bike and Run Zones to the My Zones Page.
- Exit the OutSeason (Bike Focus) Plan on 2/4/2018
- On 2/5/2018 Load the Swim Camp Plan to end on 2/18/2018
- On 2/19/2018 Load the Intermediate Get Faster Plan to end on 4/29/2018
- >> Transition Early <<
- On 4/23/2018 Load the Intermediate EN*Half Plan to end on 06/10/2018
- On 6/11/2018 Load the -- Post Half Transition Plan, All Levels (2wks) to end on 6/25/2018
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 for Our Call
- Body Composition: So we want to talk about your body comp, both where you are and where you want to be. This starts with where you are now (height and weight) and then we work in what your potential could be. From there we can chart out a plan (Baby Steps!) to start the process in conjunction with your training. Let me know the ^above^.
- Bike Strength: Functional Threshold Power is the name of the game. Please tell me what you train with in terms of technology, as well as what your FTP is now. I'd like to know what you have done in the past to try and improve it as well.
Looking forward to working with you this year,
~ Coach P
Comments
I was wondering if would be OK to ask instead of the run durability w/os you have prescribed, that I could start in week 2 of 14 of the OS with Bike and Run emphasis. I really am looking to improve my biking and see a lack of it in my current w/o plan. I would discuss but we may not talk for a couple weeks on our scheduled phone call.
Thanks
SMM
GO FOR IT and keep me posted.
Hi Shawn, I know you are in your 3rd month, but we have implemented some new things, and I wanted to make sure you got the month two stuff.
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!
This week concludes the 14 week OS Bike focused plan. If I do the math correctly, I have 6 weeks between the end of this week and the beginning of the 12 week prep plan for a Half IM on 6-10-18. On our phone call we discussed a swim prep/camp which I would be interested in your opinions on. In addition, any bike focused plan in that 6 weeks would be great too. Await your instruction.
Thanks, Shawn.
I'm a little confused. Just to confirm my race is 6-10-2018. It's the Madison Half IM. I'm wondering if we got our dates mixed up.
I am now finishing the 14 weeks OS BF plan this week. The plan below (copied from above) says I should do a Intermediated Full Plan to end on 9-9-18 (Full Madison IM 9-9-18). See below:
- On 1/8/2018 Load the Intermediate OutSeason (Bike Focus) Plan, 14wks to end on 4/15/2018
- On 4/16/2018 Load the -- Swim Camp to end on 4/29/2018
- On 4/30/2018 Load the Intermediate Get Fast Plan to end on 07/08/2018
- [Transition Early]
- On 6/18/2018 Load the -- Intermediate Full Plan, to end on 9/9/2018
I am guessing I would do the Intermediate Half IM Plan to finish on 6-10-18??Please clarify and let me know if I'm missing something.
S.McGee
I changed the plan to have you exit the OS, do a quick break (your call if you need it) and then into the Half plan for 70.3 Wisco!!!!
Onwards!
~ Coach P
Fourteenth time is the charm!!!!
I have you exiting the OS (Tell me about those gains!!!) and dropping into the Swim Camp plan (2 weeks) before doing 9 weeks of the Get Fast Plan. And then it's EN*Half Plan!!!
Please confirm we are good!!!
~ Coach P
Reviewed plan and that sounds great. Thanks for reviewing. OS plan was challenging with FTP improvement noticeable and LTHR for my runs improving. Definitely moving towards training season. My nutrition is lacking and I am looking for steady improvement in my weight to gain the Wt/FTP ratio we talked about.
http://members.endurancenation.us/Resources/Courses/Nutrition.aspx
Enjoy!