Carla Leber 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
It's all in for Florida!!!! Your plan is locked and loaded in Final Surge for you. You can access it online and via mobile app Here: https://www.finalsurge.com/apps I'd like you to sync your Garmin or Strava with FS, you can do that here: https://www.finalsurge.com/GarminConnectSync
And please set up at the coach call with me: https://calendly.com/pmccrann/15min
Your Races
- IMFL 2018-11-03; 3rd IM, Beginner Level
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 September 9, 2018
- Load the Bike Focused EN Full Plan to end on 11/4 and do the Level 1 workouts.
- On 11/5/2018 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 12/1/2018
- On 12/2/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/29/2018
- On 12/30/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 1/26/2019
Your Notes
I was a member TeamEN in 2012 when I completed IMLOU in 15:09. I tell everyone I crossed the line without an ounce of pain in my body and smiled the whole day. I did IMWI in 2014 following an EN training plan but without joining the team. My time was 16:32 and my day wasn't quite so glorious. Bike issues, not following the plan as close as I should have.I am currently training for IMFL. I purchased the Bike Emphasis training plan back in January and have been following it closely. I am middle to back of the pack for all 3 areas. I enjoy the training and the reward of race day.
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 End of Year 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 will 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
@Carla Leber
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!
@Carla Leber
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:
Taking Charge:
** 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:
** 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!
@Carla Leber -
Coach P here...sorry I was logged in as @scott dinhofer when typing, so I hope this isn't too confusticating for you!!! 🤣
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Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday 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
Carla, thanks for reaching back out for the new plan...excited to think you are ready to rebuild. I am sure you are doing other modalities aside from just running, I'd love to know (And I encourage you to use them liberally as we ramp up into January. You should only be running on flat surfaces and / or the treadmill. Let me know what you are comfortable running and we can adjust from there.
If the run FREQUENCY (what I care about here) is too much, replace with cycling time as needed. I would recommend loading the Functional Strength program "on top" of the RDP plan so you can build some resiliency before the volume returns.
Ideally we are ready to go (still rebuilding run) by 1/7/19 for the Jan OutSeason Plan...it's a short block before we transition to the full plan.
I am open to considering change if you believe volume is a more effective tool (and you have the time) but let's see...
ps...you can roll the HM into your training week...nothing big needed there!
Your Races
Season Update
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.
Your Notes
I completed IMLOU in 2012, IMWI in 2014, both following EN plans.I was ready for IMFL when I fractured my ankle on a run on Oct 16. Since then I have been in a boot, but now I am slowly starting to run again. I can't do speed work or run hills because it stresses my ankle.
Let's get to work!
~ Coach