Jeff Green 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
I have done the Bear Lake Brawl, which is a half Iron back in Aug of 2011, I also did a few Olympic and sprint distance tri's that same year. My last Tri was a sprint in 2016. Since 2011 I have been fighting the usual injuries a novice 41 year old deals with such as knee inflamation, plantar fascitis and some shoulder inflamation.
Over the past 2 years I have ran at least 1-2 x week, swam and biked about the same. Over the past month I have been spinning on my road bike about 1 hr per day, 3 days a week. Swimming 1-1.5 miles 3 days a week and running 3-4 miles 3 days a week with 1-2 good days of strength training per week.
I generally take Sundays off and I try to do a majority of my training early in the morning before I start work at 6am due to a busy family life raising 5 kids. My wife said she will give me on average 2 hrs a day for for training but taking Sundays off. I have many trails around my house with mild incline and have found my feet and knees have done much better as I am building my distance running on these trails.
Unfortunately I usualy only get 1-2 days a week I am able to run during daylight hours, the rest is either on a treadmill or on the streets in the early morning with my headlamp. My Goal is to finish the St George Half Iron in beginning of May around 6 hours.
I could also use some guidance on general nutrition while training. I am 5 ft 9 inches and 170 lbs and would like to get down to around 160 for race day.
Your Races
- 05/05/2018 St George Half Ironman
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 February 1, 2018
- On 2/5/2018 Load the OutSeason (Run Focus) Plan, 14wks (L1 Run, L2 Bike) to end on 5/13/2018
- On 3/12/2018 Load the EN*Half to end on 05/06/2018
- On 5/7/2018 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 5/20/2018
Coach Notes - Watch My Personalized Welcome Video Here
- Understanding Run Durability Approach (read here)
- Body Composition: Watch the Video Course Here
Coach Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now? Swim? Bike? Run?
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
This will be unlocked after your trial expires.
Looking forward to working with you this year,
~ Coach P
Comments
Not sure if it helps any but my time from my last half iron was 5hr 21 min. My swim was 33:20, bike was 2:30 and run was 2:12. I would like to come in under 5:30 total time is my goal for this but not sure if that’s reasonable since I know the bike course is much harder on the St George half Iron than the Bear Lake Brawl.
Thanks, Jeff Green
The biggest improvement for you will be making sure your body composition is in the great place and that you have the proper gearing on your bike. How are both of those situations?
Thanks for all your help, Jeff. Green
So keep the runs minimal and very short right now.
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!
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
Swim Fitness:2
Bike Fitness:2
Run Fitness:1
Weight / Body Composition:2
** Subjective Information **
What is Your Biggest Improvement So Far? probably bike
In What Area Do You Need Additional Support? run
Would You Recommend Endurance Nation to a Friend? for sure
Thanks for the feedback. If you continue to raise wait a bit to see that
one coming so I want to keep it so should be your key focus right now. I’m
pleased to see what the book is moving along but remember you don’t have to
force of the ceiling. That frequent running is what’s going to help take
your overall performance to the next level.
There’s a link above in the post from Brenda if you want to set up a call
with me going to this in greater detail. Keep up the good work!
Just wanted to leave the website we spoke about in here for you for future reference https://athletestreatingathletes.com/
I am supposed to
- On 3/12/2018 Load the EN*Half to end on 05/06/2018
Apparently there are a lot of Half training plans to choose from and I am not sure which EN Half training plan to load.Thanks, Jeff
Nice call, sorry about the bike ride thing. I only saw your text afterwards.
Here are some things I wanted to make sure we stayed on top of as you continue through March:
End of March to Cozumel Tips - Travel stinks but you need to enjoy it (because it's good for life). So let's go "bike focus" the week before and after. Since you'll be in the Half Plan, here's how you modify it. Note the "BEFORE" week has a monday run, the AFTER week should be a Day Off.
TRP Run Thru End of April -
Let's be smart with your health....there's plenty of time to get fast, but it's only appropriate to do that when you body is ready to handle the load.
Taking Care of Your Legs Starts with Your Hips - Consider this quick routine before you run so the hips are happy and you lower legs have "room" to run!
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!