Chris Zahlis 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
Completed 3 Ironmans (2014, 2015, 2016); first olympic distance was in 2004; historically a completer not a competer. I’d like to be faster.
I started a business this year and didn’t race at all. I did a 5:45 marathon two weeks ago and I couldn’t have gone much faster - more due to fear of injury, but endurance isn’t great.
Your Races
- 06/03/2018 (Triathlon) Escape from Alcatraz
- 06/10/2018 (3 mile open water swim) Escape the Cape
- 10/14/2018 Ironman Louisville
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 11/03/17
- On 10/30/2017 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 11/26/2017
- On 11/27/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/24/2017
- On 12/25/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 1/21/2018
- [Transition Early]
- On 1/8/2018 Load the Intermediate OutSeason (Run Focused), 14wks to end on 4/15/2018
- On 4/16/2018 Load the Intermediate Short Course, 20wks to end on 6/3/2018
- On 6/4/2018 Load the -- Swim Camp to end on 6/17/2018
- On 6/18/2018 Load the Intermediate Bike Focus Block, 6 Weeks to end on 7/29/2018
- On 7/30/2018 Load the Intermediate EN*Full to end on 10/14/2018
- On 10/15/2018 Load the Intermediate Post Ironman Transition Plan, All Levels (4wks) to end on 11/11/2018
- On 11/12/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/9/2018
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
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 I TRAIN/COMPETE
A bit of context. I have been setting goals since 1990 around the four facets of my life: self (mind, body, spirit), personal life (family, friends, community), professional life (clients, company, industry), and universal life (country, species, planet).
Turning 50 later this month yielded reflection on what I want for the next phase of my life. In 2017, I completely transformed my professional life. I bought a water damage restoration franchise, an entirely new industry for me, to create wealth but also to find more meaning in my professional life. I see joining EN, and reframing how I approach multi-sport, as the mechanism to transform the 'self' facet, with a boost in the 'personal life' facet by joining a new community.
Training and racing makes me better - personally and professionally. I just feel better when I have fitness goals and when I am fit, I enjoy the journey, and gain confidence in life from racing. My wife and I like to run together and travel to events. I also tend to be more productive with my time constrained by a lot of activity. And I like the medals.
WHY ENDURANCE NATION
I chose Endurance Nation initially out of a sense of connection (really to you personally) after sitting through, and executing, the 4 Keys to Racing at IM Chattanooga and Lake Placid. Everything made a ton of sense, building my confidence in your system. I tried a trial in 2014, but didn't follow through because I felt I lacked sufficient intensity and competitiveness to follow commit to the EN approach. I was happy to keep pedaling along, doing the research and planning on my own. I had a bit of a breakthrough at IMMD in 2016, where I felt better than ever on the run. My time was significantly impacted by the flooding we experienced, but for the first time I felt I possessed a running gear that might lead to better than a "just finish" result. That left me longing to race (that is, be competitive) more than I had in the past. Given my desire to race faster, coupled with my new business venture, the EN RoI approach resonates with my life environment.
I never desired to join a multi-sport team. I really enjoy doing the research and tinkering. But I also feared I lacked the motor, competitiveness, and accountability to be a good team member. I still have this fear, but it feels different today and I believe I am ready to commit as part of my 'self' transformation. I particularly like the independent approach -I'm not looking for hand holding and don't respond to barking. I am very transparent and love to share/engage when I fell I have something to contribute. From what I've seen from the outside, EN's community really resonates with me, and I'm excited to be part of the team. I want to race in an EN kit!
GOALS
Fitness Lifestyle: I want to achieve the fitness lifestyle you describe in the podcasts (I've been binging on EN podcasts since signing up for IMLOU). I currently expect to race Ironman events for the next decade and beyond, so I'd like to move off of the yo-yo cycle and establish year-round consistency.
Time: I'd like to finish IMLOU in 12:15 (1:30 swim, 5:45 bike; 5:00 run); I believe this is very doable, and I'd love to break 12:00 if possible.
Body Composition: I want to weight 185 or less (180 on race day); I am 6'0" and currently weigh 204. I want to build my chest to avoid early onset grandpa boobs.
WEAKNESSES (may turn into specific goals)
Mental: I avoid hard effort, always keeping things "smiley" and just don't feel super competitive. I'm happy to work hard by going long until I pop, but have historically avoided intervals/short intensity drills. This only becomes bad now because I want to get faster. I'm tired of being the laggard with my college buddies (granted, they include a Kona qualifier and D1 athletes)
Swim: I am very comfortable in the water, but my form is lazy. I don't swim with high elbows and don't know how to kick at all; I literally don't move when trying to kick with a paddle board. Doh!
Bike: Low power; I don't have a power meter, but I suspect using one would be embarrassing ;^) I will likely buy a power meter to assist with my EN training moving forward.
Run: I give up too easy; I suspect my form needs work - I run like Velma (Scooby's friend). I tend to accelerate on hills, as that seems to improve my lean and cadence.
Power Meter - I plan to ride with power; when does this become important in the plan?
Testing - when will this become beneficial to the plan?
Heart Rate Zones - I suspect I need to adjust my understanding of my zones as an input RD; perhaps I am in really bad shape, but Z1 on the treadmill seemed undoable - a brisk walking pace had me in Zone 2
Strava - Let me know if I need to do anything else to make my Strava profile visible to you. FYI...I haven’t used Strava in several years.
Fun fact - I’ve lost 6 pounds since signing up last week, attributable to feeling committed to achieving the goals I shared with you and accountable to the system.
I’m back from visits to two other planets - a super fun trip to New Zealand with my family followed by getting absolutely slammed at work (a good thing for a start up). I haven’t trained at all, but I’ve made great progress on body composition (from dieting and the physical demands of my work). My immediate goals are to clear head space and pick up with RD before outseason starts next month.
Z.