Roxanne Bernstein 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.
Coach Notes
I loaded our Intermediate Short Course plan for you to end on your 9/1 race. This will give you some basic structure for training sessions, and a "build" to that second race (which is your "A" race). I have modified this week for you so you can still get to training and do a mini-taper for the race.
You have a basic schedule already; your first challenge will be making the leap to a new flow. You can easily "drag and drop" the Final Surge workouts on your laptop so the week is representative of when you actually train. Once you do that for a week or two, I'll have a better sense as to how your world comes together.
Also, when you are ready please set up your Coach Call with me here: https://calendly.com/pmccrann/15min so we can talk in more detail about your training and how Endurance Nation can help!
Your Races
- 08/12/2018 (Sprint) YWCA Minneapolis Triathlon
- 09/01/2018 YWCA Hopkins Royal Sprint Triathlon
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 August 5, 2018
Your Notes
Not a lot recently -- first triathlon was a rain out (canceled). Duathlon last year (May 2017) in 1:09. 2 mile run, 10 mile bike, 2 mile run. Pace = 7:13 for first 2 miles, 16.7 mph on bike (yuck), and 7:57 pace for last 2 miles. Current fitness is good, but not what I would call excellent.
Currently training 6 days per week. 1-2 bricks per week. Track session once per week (2x800, 6x400 @ 6:30-6:45 mile pace). 2-3 bike sessions per week 20 - 30 miles in length. 3-4 running sessions per week (1 track session, 1 3 mile, 1 5.5 mile progressive, 1-2 brick runs anywhere from 10 mins to 3 miles. Swim 2-3 sessions per week (more often 2 sessions) with 1 open water per week or every other week, weather dependent. All training is done solo.
Your 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
This will be unlocked after your trial expires.
Looking forward to working with you this year,
~ Coach P
Comments
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!):
** Subjective Information **
** 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!