Lucas Miller 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
Ironman Texas 2016 (shortened bike that year), 12:11. Most recently completed local 70.3 on November 5th in 5:48.
Your Races
- "A" Race 04/28/2018 Ironman Texas
- 03/04/2018 The Woodlands Half Marathon
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 November 28, 2017
- On 11/27/2017 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/24/2017
- On 12/4/2017 Load the Intermediate OutSeason / Run Durability Plan, 14wks to end on 3/11/2018
>> Transition Early <<
- On 2/12/2018 Load the Intermediate EN*Full Plan to end on 4/29/2018
- On 4/30/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/13/2018
Coach Notes
Lucas, great to have you on the Team. I am glad you have some experience (I put you in the Intermediate plan) as you have a short window to get to Texas. Nothing terrible, but you have to get to work!
As you can see from the outline ^above^ you'll start with a run week (load it anytime) and roll right into our OutSeason Plan (Bike Focused Please) to build your Fast (threshold on bike and consistent running). This will build you for a 13.1, so I think you'll be able to roll right into the Woodlands Half Marathon...but let's discuss on our Coach Call (link below).
You'll exit from the OutSeason® a bit early into our EN*Full Plan. It's here that you'll begin to build the volume and the learning to get ready for Texas.
Since you are on a tight timeline, you should check out the Texas Master Racing Page for more info from the Team on the race itself!
Coach Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now?
Contact Points
As part of your journey to becoming a Self Coached Triathlete inside TeamEN, we are prepared to give you excellent support for your first 90 days. Our goal is to transition you from live, in-person support to using our digital resources and the Team to help you continue your progress as you execute your Three Year Plan.
These are all the key points in your first year where we must talk. 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 (TBD in this Coach Thread)
Questions
• Coach Questions - Right here in this thread. Always reply to this same thread, it keeps a record for us as we evolve together!
• General Questions - Simple stuff can go to the Q & A Central Forum for the Team to answer. For example, Best Bike? How to improve run cadence? How to flip turn?
• Need Help? - Please check the EN Help Site first!
• Admin Questions - Billing or orders or whatnot? Use the red chat button at the bottom of the Members Site (not forums) or email us here.
• Specific Questions about a Race or Power, etc? - You can post those into the targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race forum, etc. Not sure where to post? Put it in the General Discussion forum and we’ll sort it out. Whatever you do, PLEASE ask your questions!!
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 / Trial Member Welcome.
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.
Looking forward to working with you this year,
~ Coach P
Comments
Good to catch up today! Wanted to close the loop on a few things.
First, you can control Zwift via your P1 pedals using the Controllable Trainer and setting your P1 pedals as the power source (lots of info here). Basically you are selecting a controllable trainer and setting the power source as your P1 pedals.
Second, here is our Zwift group invite: GroupMe EN Zwift Chat - lots of banter so you'll likely want to mute and chime in when you are ready. But everyone is super nice. Scattered during the week but quite live on the weekends.
Third, remember our kit is Jersey #5 and you want to add "#TEAMEN" after your last name in the game.
Fourth, since you are racing, you should create an account over at www.zwiftpower.com so you can track your progress and get better, faster.
Finally, let's talk about your training. Our goal is to get you thru last part of the OutSeason® and then into the Ironman plan for Texas. You'll likely want to line up a few longer / steady rides just to get mentally and physically ready for the IM grind. The Team can help for sure. For now, please set up a call for mid February and we'll get on it!
https://calendly.com/pmccrann/15min
Best,
~ Coach P
Looking forward to doing some longer rides on Zwift. Stay warm!
I'm looking for some guidance on which plan to use going forward. I'm thinking something pretty minimal with a focus on run frequency. We are expecting a baby any day and I'd like to keep things simple and achievable without losing too much fitness over the next couple months. I'd really like to do some run durability/streaking. It seems to keep me motivated and feeling like I'm accomplishing something, without too much family impact. I should also have space in my schedule for 2-3 Zwift sessions and 1-2 swims.
The only other race I'll be doing this year will be a local 70.3 on November 4th, so I'll want to transition to one of those plans towards the end of the summer.
Thanks!
You can follow RDP one with number two, adding in Zwift Races as you see fit. You should be fine with just two races. In place of swimming you can do a nice functional strength routine of push-ups and sit ups and planks, all you need is something for your back and swim bands are great for that.
You don’t need to get “serious” about half training until September 1.
So load up the first plan make sure you’re training is being recorded on Strava or Final Surge (now that we have it) And let’s check back in a few weeks.