Chris Ciannella 2019 Official Coach Thread

Coach Patrick · October 26, 2018 9:15PM

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

Chris, so great to have you back in training again. I have had some time off so it's important for you to know that there have been some significant changes to our training plans since you left. You'll see them as you dive in but primarily the big thing I want you to know about is our focus on what we like to call The Run Durability Program.

This is a period in your year where you will do frequent running at a lower intensity as a means of building resiliency. Just how much running you can do is a function of how healthy you can stay. But this is a great chance for us to build fluency of running and some good training discipline without the stress of a real plan.

Then we will transition you out of the third run durability program a little early into the January out season and start your proper 2019 season. Each of the training plans has resources available to you inside. There are videos and other guidance, all pretty straightforward. The most important things to check out the out season form so you can learn more. I'm not worried about you sitting right now and I don't encourage you to do it in the winter.

We could pick that up come April and I think you'd be fine while I have your season mapped out through Wisconsin, I am fully prepared to make adjustments as we see how things go for Lake Placid.

Hope you have a great Thanksgiving!

Your Races

Ironman Lake Placid (2019-07-21) #IMLP_19
Ironman Wisconsin (2019-09-08) ##IMWI_19

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 October 26, 2018

On 10/29/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/25/2018
On 11/26/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/23/2018
On 12/24/2018 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/20/2019
>> Transition Early <<
On 1/7/2019 Load the OutSeason (Bike 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 EN*Full Run Fccused to end on 7/28/2019
On 7/29/2019 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/25/2019
On 8/11/2019 Load the -- EN*Full Bike Fccused to end on 9/8/2019
On 9/9/2019 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 10/6/2019
On 10/7/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/3/2019

Your Notes

I raced zero times in 2018. In 2017, I raced Steelhead (finished in 5:35) and in 2016 I raced IMWI (finished in 13:34).

I'm signed up for IMLP and IMWI for 2019Decent fitness, but no endurance. I've focused 2018 on strength training and some cycling. 2017 FTP was 215 and my current FTP is 200, but think I could easily ramp back up to 215

I have not ran or swam since Steelhead (August 2017). I'm a pretty good swimmer (swimmer all my life...) and a slow/not so good/injury prone runner

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