Atif Malik 2019 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 think the best bet is to start smart and steady with the Run Durability Program...this will carry you through the fall into the Jan OutSeason Plan and the rest of your season. When we talk I'd like to set up some mileage goals for you (you'll see the RDP resources in this link: Run Durability Program, including the calculator). Please set up that call when you can: https://calendly.com/pmccrann/15min
Your Races
- 70.3 Santa Rosa (2018-07-27)
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 Final Surge by clicking on Training Plans / My Plans. Learn more about each plan on the Training Plan Central Page.
>> Last updated by Coach on September 20, 2018
- On 9/17/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 10/14/2018
- On 10/15/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 11/11/2018
- On 11/12/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 12/9/2018
- On 12/10/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/6/2019
- On 1/7/2019 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/14/2019
- On 4/15/2019 Load the -- Swim Camp to end on 4/28/2019
- On 4/29/2019 Load the Intermediate EN*Half Bike Fccused to end on 07/28/2019
- On 7/29/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 8/11/2019
Your Notes
Hey Patrick, After a few years of hiatus of long course triathlons decided it was time from family/work/life perspective to start that again. I have been a member of EN in the past (about 2 years back) . And did IM Lake Placid with the team
So far I have signed up for 70.3 santa rosa '19. That is my only A race right now . With a plan to add a specific half-marathon, or marathon as another race.
In my time away I have done a few (3 marathons) , a few half marathons. The last triathlon was 3 years back. So have not been doing a lot of bike and swim training. Have biked for fun and swam for fun, but just not training.
In all the run these days is also a bit slower than before. Mainly because it is always unfocused training so far for the marathons and other running races. The training I am doing so far is a combination of running and biking and some cross training. Basically I do what ever I feel like that day to keep myself active.
Right now I run 2-3 week. Most runs are anywhere from 3mi to 6 mi. Nothing more than 6 usually. Also most runs are on a treadmill.
Bike I have really not biked much at all. Most bike rides are a quick 30mi to 1hr on the trainer, just to get a break from running. And nothing really strenous.
Swim most of my swims are 30min just to relax.
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
@Atif Malik
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!
@Atif Malik
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!
@Atif Malik -
Let's go with the bike focused OS plan for January; once we hit Phase two and three are where the bike sessions start to grow. If it doesn't let me know come February!
Do a run 5k test to see where you are at. We want to build effort across the 5k test So that you don't Crash and burn by then end. After you do test, let me know here how it goes!
Lower Back Issues -- time to get fit again on the bike to see where you are at. Let's also load up the core / strength supplement and layer that over your plan.
Race prep...let's plan on 25mm tires on the frame for comfort, as well as some replacement aerobar pads.
Goals:
Also please get me some general outline of your travel. The best way to do this is to load the vacation days into your calendar as "workouts" and then shoot me a note. I can then see where the travel days fall and do a much better job of adjusting things!
~ Coach P