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Brian Kelly 2019 Official Coach Thread

Coach PatrickCoach Patrick
in Coaching Forum 🧢

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

Time to get rocking and rolling in the Run Durability Program (RDP)!!! This will help set you up for the January OS and the build to Quassy!!!



Your Races

  • Rev 3 Quassy (2018-06-02) #REV3Quassy_19


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.

  • Last updated by Coach on 11/08/2018
  • On 11/5/2018 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 12/2/2018
  • On 12/3/2018 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 12/30/2018
  • >> Transition Week <<
  • On 1/7/2019 Load the OutSeason (Run Focus) Plan, 14wks to end on 4/14/2019
  • >> Transition Early <<
  • On 3/18/2019 Load the EN*Half Run Focused to end on 06/02/2019
  • On 6/3/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 6/16/2019


Your Notes

My last endurance races were in 2016. I did Quassy 1/2 (2nd time, 6:50); Ironman Lake Placid (1st Ironman, 16:30); and the NYC Marathon (6:00)My current fitness is poor. I have been doing very light running and some weigh lifting.

Let's get to work!


~ Coach P

Comments

  • Options
    Brenda RossBrenda Ross

    @Brian Kelly


    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:


    ** 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!

  • Options
    Brenda RossBrenda Ross

    @Brian Kelly


    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!

  • Options
    Coach PatrickCoach Patrick

    @Brian Kelly -

    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

    Brian, good to hear from you...here is your guidance to the Nantucket Sprint. We will start off with the OutSeason Plan (I recommend you use Level 1 or Level 2) and then transition from there into the last 12 weeks of the Short Course plan (Intermediate level).

    Also when you get the chance, please sync your Garmin or Strava (Not both!) with Final Surge so we can see your data: https://www.finalsurge.com/GarminConnectSync

    Please review what I have listed and let me know what you think!



    Your Races

    • 7/20/2019 Nantucket Sprint


    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 within Final Surge by clicking on the Training Plans > View My Plans. If you need help manipulating your plans in Final Surge, be sure to check out our Help Site. Remember, you can learn more about each plan and find related plan resources on the Plan Descriptions and Resources page.

    Last updated by Coach on 03/25/2019

    • On 4/2/2019  Load the    OutSeason (Bike Focus) Plan, 14wks to end on 7/8/2019
    • On 5/6/2019  Load the    Short Course, 20wks to end on 7/21/2019
    • On 7/22/2019 Load the    Post Half Iron Transition Plan, All Levels (2wks) to end on 8/4/2019</p>


    Your Notes

    I haven't raced in 2 years. I did Ironman Lake Placid in 2016 and have raced Quassy twice.I have been sedentary. In the worst shape of my life.


    Let's get to work!


    ~ Coach P

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