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William Harris Official Coach Thread

edited January 30, 2018 6:34PM in Coaching Forum 🧢
@William Harris


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

Started triathlon in 2004. Completed six full iron distance events and numerous other distance events along the way. Last Ironman was 2012. Have been playing with kids more than actual training since 2012. No swimming other than to get back to the jet ski when my son dumps us, riding has been on mtb bike with my boys and I’ve been able to piece together 15 ish miles a week running.


Your Races

  • Ironman Lake Placid (2018-07-22)


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 January 2, 2018
  • Do the Trial / Test Week to Get Ready
  • On 1/8/2018 Load the OutSeason Plan (Run Focus) Plan - L1 - 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 Beginner EN*Full Plan to end on 7/22/2018
  • On 7/23/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 8/19/2018

 

Coach Notes

https://endurancenation.wistia.com/medias/mpdb0jum97?embedType=iframe&seo=false&videoWidth=400


 

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


We want to talk about 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

  • At what point do I see the rest of the months training plan? The box that indicates access to future weeks is locked on 1. 

  • @William Harris -You are locked on one week because you still have the trial training plan load it into your account. On the training plan page, you need to click the red “move/change of plan” button in Load the out season plan to and according to the schedule I have posted above. When you do that you will be able to see all 14 weeks and use the drop-down to click around as needed. Let me know if you need more help!
  • @William Harris

    Good to talk. With your biggest thing being not enough time, let's stick to one session a day for your training. If you can bundle the bike/run into a single session, then do it...otherwise for Monday thru Friday just pick a single session and do your best. 

    We talked about Strava (www.strava.com) and you can create an account there. There's no need to do the premium version, just get connected and find Team Endurance Nation so you can "join" us and be a social part of the Team.

    On Zwift, we have quite a bit of info for you. Our main page is here: Getting Started on Zwift .  Once you get dialed in on the platform (and within the parameters of your training plan) you should hopefully be able to get the Discord App and then chat with us as you race and even train on the weekends in one of our key workouts. 

    When you get a chance, please schedule our next call for early February: https://calendly.com/pmccrann/15min 

    ~ Coach P


    PS -- 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!

  • @William Harris

    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:


    ** 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!


  • @William Harris 

    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!


  • Good morning.

    Im a little frustrated at the lack of overlap availability of plans.  Having a plan end on sunday and not having the next plan available to view until monday- terrible.  I have no ability to map out the summer. This is why I buy plans and go on my way.

    Bill
  • three month phone consult link- doesn't work

    Looking to download swim camp.... unsuccessful to far.

    I am driving the struggle bus today. 



  • @William Harris sorry for the struggles. The plan engine was coded that way and I can’t change it...we do have a new plan solution in the works that we will launch in May that will help. 

    You can can set a call with me here: https://calendly.com/pmccrann/15min 

    Swim camp doesn’t download, maybe you mean the ebook? Let me know!!

    how is your actual training going right now?

    ~ Coach P 
  • Good morning.

    I have had to pull the plug on lake placid. My training has been spot on, Im running more consistently and consequently faster, riding with more power, body composition vastly improved, swim times/ effort is on par with past years and most importantly my head space is fantastic. 

    Health concerns of my son, and the subsequent need to travel to care for him outweighs all other things.

    Looking forward, to a IM next year, how do I proceed? 


  • edited June 19, 2018 11:30AM
    @William Harris -  i’m sorry to hear about the situation with your son. Of course, I won hundred percent respect your decision.

    We have a couple of options for you moving forward. Really depends on what your current capacity for focus is.

    The first option is to continue to build that you’ve started for this year and culminate with some kind of event in the next 6 to 7 weeks. It doesn’t have to be a full on race, he could be a race rehearsal in your town. Pick a day when you do the swim bike and run with the exception that you don’t run a full marathon. Some form of a “full stop” to your year.  

    If something like a local half IronMan is an option, we could always hack it and focus on that instead.

    The second option would be to shut it down and give your body a little time to recover from what you’ve built and then change into a single sport during the summer months over for a bite forget because of the heat, but I would still allow you to add  without the cumulative fatigue associated with IM training. 

    Either way, nothing is wrong with your fitness when something comes up like this that’s much bigger than training, it helps put everything into Perspective.

     Let me know what you prefer in terms of direction, and I can start getting that outlined for you.

    Also, feel free to connect with the team in the off-topic for him about your situation if you would like to share. The team is always here to support each other no matter what. 
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