Brian McCartan 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
Was just checking out your results...looks like you are familiar with the IMLP course!!!! 🤣 Great to have you explore the Team, and we're happy to help.
First step is to get you back on track with some regular training -- that's what the Run Durability Program is for. No need to do any of the fast stuff, but I do want you to get on a regular running schedule. There's usually a "six week window" of time required to get back into the game...the sooner you start that the sooner it's over!!!!!
Then we'll roll you into our OutSeason Plan and the rest of your year. We can discuss more in person On the phone, but I wanted To get you started ASAP. Talk soon!
Your Races
- Ironman Lake Placid (2019-07-21) #IMLP_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 November 17, 2018
- On 11/19/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 12/16/2018
- On 12/17/2018 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 1/13/2019
- >> 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
Your Notes
I have done 8 ironman over the last 12 years. My last one was in 2018. I have been a slug the last 12 months. Very little training . Needed to get off of the hamster wheel for a bit. Now I am ready to jump back in.Very little training over the last 6 months. Weight training, and some biking...
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
@Coach Patrick Look forward to connecting next week. Would like to discuss using this year to just get my base back and then Ironman in 2020. Maybe focus on running or even a 70.3 in early fall. Instead of trying to jump right back into an 140.6 this year. Thoughts?
Love it. The slow progression is the smart play; it also gives us an opportunity to add work in other areas.
Such as a bike volume pop during the year; either a century ride and/or some kind of bike camp or weekend.
Talk soon!
~ Coach P
@Brian McCartan
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!
Patrick,
Restarted again.. LOL. Looking for motivation. I have gotten some skiing and skinning up the mountain.. Hard to run with the weather in VT lately... So here goes.. Starting run the 31st..
Happy New Year, B
Thanks for the update. Before I forget, you can look below to see our 12/14/2018 call notes.
The skiing and skinning is great, just like @scott dinhofer who is on quite a tear lately. At the end of the day, we want that "daily aerobic dose" whether it's S/B/R ( "S" is for Ski-something).
That said, I have you down for starting the January OutSeason® with the Team on 1/7 (see roadmap post ^above^ ). That means deleting the stuff from 1/7 onwards and replacing it with the 2019 OutSeason® Bike Focus Plan.
Let me know if you want me to do that by replying here or texting me ((617) 513-3830) and I'll get to it...otherwise you can find out how to Delete Plan Weeks (here) and Add new Plans (here).
Looking forward to a great 2019!
~ Coach P
3 runs in NOV
Milestones:
Winter Telly-skiing
6'3" and 185lbs....race weight 175.
Photos needed.
Default Travel Workout
Rides = custom ELITE frame. Gear review for speed?
Plan is deleted and OutSeason Bike added.. Starting on Monday.. Do I do my initial functional test prior to the first week (ie Sunday 1/6)
Great! There is no need to test right away. I want people to ball park their Fitness on the front end and then we will test in that fifth week. More often than not I have found those early tests to be quite unreliable. I hope you are enjoying the work so far!
@Brian McCartan
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!
@Brian McCartan How are things going?
@Coach Patrick , So I just got back into the plan after over 2 weeks off.. I got it with the flu took me out for 15 days! Crazy.. Just getting back.. got on the bike and feeling really good.. I just continued were I should be week 7? Or kick off another plan? Hope your house avoided the flu..
@Brian McCartan Thanks for the update! We did get the flu, however the acute symptoms only lasted about three days. I still felt awful for a week after, but at least I can breathe!
I recommend that you continue with the training plan as written, just for the first 5 to 7 days don’t do it for intensity, simply do the session for time at an effort level that isn’t going to crush you.
We need a small window to re-integrate before we start pushing harder, and when you’re ready for the intensity we should start first of the bike and then see how that goes. If it’s good we can move on to the run and then other disciplines.
@Brian McCartan - 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
Your Races
Your Top Event / Race for the Season is: Lake Placid 2021 Ironman (July)
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 10/08/2020
Your Notes
Tell Us Your Background / Racing History: I have been training and racing Ironman distance races since 2008. I completed 8 Ironmans over that time. Some good and some bad. My latest race was in 2017. It was one of those difficult races. I threw my back out on the first loop of the swim and spent the next 13+ hours just mentally not letting my body stop.
What is Your Focus Level for this Season? Perform My Best at a Big Race
Give Us One Sentence That Defines Your Successful Season: I would consider it a successful season when I cross the Lake Placid Ironman with a smile on my face because I had a strong bike and I ran the marathon.
What is Your Biggest Limiter to Success? My biggest limiters to success are commitment and consistency with training and nutrition during the race.
Anything Else We Should Know? I am a returning customer. I had to cancel the last time I was with you guys. I am looking forward to working with Endurance Nation team to make it a successful year!
Let's get to work!
~ Coach P
Sounds great! Love the approach/plan you have me on.. One question, and it is really because they can fill up.. would it be worth adding a 70.2 (Maryland or VA) to the race schedule? Who knows if they will go this year, but I thought I would ask... I can go either way on it.. Just want to check with you before they may fill up..
Really looking forward to getting back with Endurance Nation and having you guys keeping me motivated and on plan to a successful year.
BTW. Love the video introduction.
@Brian McCartan Super cool have you with us again.
Welcome Video
RE: 70.3 Maryland or VA
It's a tough call with those races. Both from a timing and COVID unknowns perspective. From the timing perspective, you are 8 weeks out from the race in early June and in the meat of your race prep for IMLP. Either race can be embedded into your IM race prep which starts 12 weeks out (3 May). Its doable though. What also makes it hard to give you solid advice is the unknown impacts of COVID and future restrictions. Nobody knows. Based on Ironman's policies from 2020, they deferred entries to the 2021 races or let athletes pick another race that was not sold out later in the year hoping for more favorable conditions. If you are comfortable with the idea that you might have to roll the race to next year or try and pick another one later in the year, go for it! We can incorporate it into you IM build and do it along the way. Otherwise, you can follow along and see how the COVID conditions progress and watch the tiers fill up. You can follow those races on Facebook, social media, email updates from Ironman or check-in regularly to the website and see how the tiers are filling up. What do you think?
On getting re-started 😀 We see that you have already connected your Garmin to Final Surge. Nice work. You are already crushing it. 👊
Our short term goals are:
Let's get after it! 👊
If you have any questions getting started - schedule a call with me here.
Talk you you soon,
Matt
------------------
Things to do:
#1 Respond below
Post a comment below or give me an 😀, 👍️ or a short GTG. Let me know you are subscribed and will respond back via email. Let's get the conversation started!
#2 Subscribe to your Coach Thread.
Setup email updates. Your Coach Thread is the best way to get a hold of us. You know the deal here
Reminder on how to subscribe:
#3 How to use your Coach Thread
This is totally up to you. You can post a lot or very little. You post. We answer. We find it is helpful for you and us, if you post a weekly update once you get started. Pick a day. Any day that works for you. Many athletes pick Sunday to summarize the week. Others pick Friday to end the work week and get ready for the weekend. Choose something works for you. Comment on how you felt this week, what went well, and what you want to work on for next week. Its good accountability and helps you keep you on track for your goals. After a couple of posts, you can decide on what the level of interaction works best for you!
#4 Get Setup in Final Surge
Next, get setup in Final Surge. Coach Patrick has just made your season plan in Final Surge, so you can sync your Garmin or Strava (only one!) and get your workout data uploaded. (Chose Strava if you ride on Zwift.) Just chose one, otherwise you will get double workouts recorded in Final Surge.
In Final Surge: Workouts -> Garmin / Device Upload
#5 Consider downloading the Final Surge App
We definitely want to see those hours, miles, watts and heart beats - but we also want to know how you felt, mood, energy level, how mentally/physically easy or hard the workout was for you. The workout isn’t over until you make some notes. And the app makes this way easier.
Data + notes = complete story. Workout data is only only half the picture. Your comments provide the other half. You could be crushing all the workouts but feel terrible or feeling great. Work, family, sleep can all be factors in how you are training. So, how you felt is just as important as posting the workout.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." Just a quick note goes a long way.
Download Final Surge | Mobile Apps Here
#6 Quick Start Guide
Here is the reference guide on how to read the workouts, abbreviations and lingo.
#7 Customize your workouts in Final Surge
You can wait on this one. But remember it is an option. You will eventually do bike and run test. We will use your average power (or heart rate) for a 20' time trial to set you customized workout zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) or 20' @(100- 110 Watts) vs. 20' @ Zone 2. We can do the same thing for the run. Once you do a 5k race we can use your average pace or heart rate to establish run zones too!
Here is a video on how you update your training plan with integrated and customized zones.
#8 Group chat is where the mojo and action is at these days
We also have a group chat - with specific Run, Bike, Swim, groups. The rest of our Team is in there. It would be super cool to have you in there too. With your experience you could help other athletes or just stalk it and watch it for a while and see if it your thing. Coach Patrick and I are always in those groups. The groups only talk workouts, training, racing etc - no other noise and its only EN Team members. Invite only. Here is your invite. Check it out!
#9 See the big picture and explore ways to get smarter
See the big picture. Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
Coach Patrick has designed a Season Roadmap for you. The progression of workouts will get you fitter and prepare you physically to race but, getting smarter about training and race execution is what sets Endurance Nation apart from other programs. Here you have access to Coach Patrick (11x Kona qualifier), a library of his Coach Lessons, and the experience of hundreds of other athletes across all age groups - willing to share their advice and what has worked (or not) for them. We would love to have your experience and voice in those forums too.
Explore the Forums
All these topics are covered in our forums: Want to know the best equipment to buy? Where to stay for your race? How to triage you week of training when you have to travel for work? How to ride hills efficiently? How manage your power and heart rate on a hot day? You name it the Team can help you and make you a smarter athlete. There is free speed out there just by being smarter at how you play the game.
Search our Race Forum for race plans and race reports. Learn from the shared experience of the entire Team
Read the General Training Discussions and get training tips and execution advice from other TeamEN veterans.
Learn how to race like veteran. Dial in your race execution using EN race guidance
#10 Smart Trainer Integration
If you want to join us on Zwift here is how. We have big group of athletes that ride together and use a voice app to talk - just like like a big group ride. Logon on and join a group ride. Use the Group Me Zwift Chat to stay up to date on when we are riding.
We have workouts already built for Zwift and Trainer Road for the OutSeason, HIM and IM plans. Scroll down. Find your plan - link to the pre-built workouts are on the right
If you have a smart trainer and a Zwift or Trainer Road account, download the workouts for Zwift to your computer or login to Trainer Road library.
For Zwift: Unzip the workouts into Documents -> Zwift -> Workouts -> "rider number" folder on the device you use to stream Zwift. My "rider number" is 126713. It will be the only numbered folder under workouts.
For Trainer Road: Use this like to request access to the EN workout library. Request access by sending a message "Request Invite to Trainer Road" to ppisaj2s@inbound.intercom-mail.com
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want to help you get the most out of your workouts, Final Surge, learn more about race execution and how the team can help you get to your race goals.
#11 Whew. You made it.
You don't have to do it all a once but, we would love it if you responded below. I'm here talk you through all of the above. I would love to hear from you.
Matt
EN Training Plan Coordinator
Matt, I am good without adding a 1/2.
Really like the video review!
Thanks for all the info.. will get back if I have questions. :)
Guys, need your expertise. Have had an achilles issue over the last two months. Foam rolling, stretching, powerdot on the calf, hydro, etc.. doesn’t hurt on the bike or after a rest day... it doesn’t hurt til I start running again.. I have been basically running with the pain. The next morning after a run.. can’t walk down the steps til I stretch it out and do some calf raises.. So the questions: How should I treat it.. any reason I should stop running.. any change to the training plan?
Another unrelated question.. or maybe it will be related. Based on your response above.. When should I do a 5k running test. Don’t see them in the plan.. Didn’t know how to work them into the plan and how often they should be done?
Thanks, B
Weekly update:
Outside of the Achilles issue. I am enjoying the ramp up of the running and getting me back to consistently training. Even with the Achilles I feel like I could be running faster. When do I work a test into the workouts..
Also trying to get more consistent in accessing the community and Coach Patrick, been enjoying the podcasts.. I have been listening on the bike. Very impressed how you and your team have handled this crazy year and the support you have given this community. You guys truly are a special group of people!!
@Brian McCartan Good to hear from you, but sorry to hear about your calf. 😫 So, fustrating.
Can you send us a picture and note where you feel the tightness or pain?
Let's hold off on the run test for now. The extra strain on your calf is not worth the test. There is a test built into the OutSeason around week 4. That will be the end of January for you, hopefully we can identify the root cause of this calf thing and make some progress.
It has been a crazy year! Thanks for the compliments. Glad you enjoy the podcast. I'm glad to see you joined in on Geneva and have been trying to connect with the community more. That makes all of us better. 😎
Hurts right where it thins as it get to the ankle.. no pain in the heel..
@Brian McCartan
https://endurancenation.wistia.com/medias/bl9laz9l18
Welcome to your SECOND MONTH inside Endurance Nation!
Our goal is to check in with you, determine the best way to help you continue your journey, and share your progress with the Team!
First off, watch Coach Patrick’s Month Two video.
Step One: Quick Update
Please use this form to update us on how things are going: https://forms.gle/k9p2o3ZYyhGo9U2N6 We will follow up with guidance and advice here in this thread.
Step Two: Book Your Coach Check In Call
As part of TeamEN, you and Coach Patrick will talk one-on-one roughly 4x per year. Let’s connect soon and keep you rolling. Book your check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
Step Three: Pick Your Learning Focus
We have several courses and resources for you based on your interest. You can browse the Courses here or review the Coach Lesson archive here. Don’t forget to check in on the Official EN Athlete Roadmap to see how you are progressing.
Need help picking a focus area? Ask us right here in this forum thread (be sure to @CoachP!!), via the red chat icon on the Members Site or by going to Help / Email Support.
Step Four: Your Friends are Waiting
We have several TeamChat channels where we want to hear about your training or you can get a quick answer to your latest race or gear question. Get motivation and team awesomeness via EN Live on Facebook or if you’d rather chat, then find your home on the most relevant Team EN Chat channel.
Looking forward to your next step!
~ Brenda
@Brian McCartan Thanks for the picture. We are talking this one over and will get back to you shortly.
I have been doing calf raises and it has been helping. I also rested Mon & Tues..Wed night did a 30 min run.. less pain. Also less pain today.. last few weeks I could barely walk the morning after a run.. Also.. it doesn’t hurt on the bike!
Ok.. so this week I shutdown running for 5 days. The achillies is feeling better.. no pain in the morning.. went on a bike ride today.. felt really good. No pain. Thought i would try running on Tuesday. Thoughts?
@Brian McCartan Glad to hear that it is feeling better. Give it a shot on Tues. This is what I would recommend though. The workout is 2x 1 mile at tempo. Use that structure of 2x 1 mile for easy running. Walk a warm-up, easy 1 mile, walk a recovery and do the final mile easy. Walk a cool down. I know that sounds super easy, but achillies injuries are stubborn. If Tues goes well, we can continue to extend the run blocks. The extra walking will help with mobility.
Let us know how it goes and what you think.
Matt, thanks for the insight. I will give it a try... I think it will be harder to keep my self from going faster then running on the achillies pain... lol. But I agree. Have a long time to go. Would rather fix this now. Then have it linger and ruin my spring.
Matt, I think I am going to shutdown the running another week... Achillies is still tight.. Would rather give it another week of rehab... Get some bike and swims in this week.. but stay away from the runs and we can evaluate next week. Sound good?
@Brian McCartan That sounds good. Let's play the long game here and be a bit patient. You will maintain plenty of aerobic fitness between the swimming and biking. Did you look into any of the mobility stuff. You can always replace your run workout with part bike, part mobility.