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Allison Wong Official Coach Thread

Coach PatrickCoach Patrick
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@Allison Wong -

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

Allison, glad we have connected about your races, and to get you on track. As you can see below, I have outlined the other plans I recommend you use for the year! Of course, we can edit as we need to.

That said, I see you mentioned being tired in the OutSeason® ...We can remedy that. From Final Surge I can see some 60 to 90 minute strength sessions on Mon / Wed / Friday...I am not sure how much you are swimming, or what those extra workouts are, we need to Make sure you are rested enough to do the training as a whole. I am happy to help you add a day off, etc, just let's talk bout where...and since we haven't talked yet, please set up a Coach Call here: https://calendly.com/pmccrann/15min

Down the road, some of the plans are only "partly" loaded (to the Half Marathon) so here's how you can do that on Final Surge from our Help Site: https://www.endurancenation.us/help/loading-specific-plan-weeks-into-your-final-surge-calendar/

Your Races

  • 06/02/2019 (Running) Rock n Roll San Diego Half Marathon
  • 06/30/2019 (Cycling) Church Creek Time Trial #1 40km
  • 08/18/2019 (Cycling) Church Creek Time Trial #2 40km
  • Ironman 70.3 North Carolina (2019-10-12) #70.3NC_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 January 7, 2019

  • On 12/10/2018 Load the  -- OutSeason (Run Focus) Plan, 14wks to end on 3/17/2019
  • On 3/18/2019 Load the    Swim Camp to end on 3/31/2019
  • On 4/1/2019  Load the    Half Marathon (Balanced) 12 weeks to end on 6/2/2019
  • On 6/3/2019  Load the  -- Bike Focus Block, 6 Weeks to end on 7/14/2019
  • On 7/15/2019 Load the  -- EN Half Run Focused to end on 10/14/2019
  • On 10/15/2019 Load the  -- Post Half Iron Transition Plan, All Levels (2wks) to end on 10/28/2019
  • On 10/29/2019 Load the  -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 11/25/2019
  • On 11/26/2019 Load the  -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 12/23/2019

Your Notes

I did Ironman 70.3 Eagleman 2018 in 6:53, and I did NYC Marathon 2018 in 5:03. These were firsts for both those distances. I had minor issues with ITB, tight hips, and ankles while training for the marathon but I did daily mobility work and was able to hold the issues at bay. I feel like my fitness has suffered. I used to be a lot faster on short bike time trials (24 miles) and 5k running races, but feel like everything is such a struggle now to run or ride at the paces I used to do easily.I am following the EN Outseason Level 1 Bike focus plan right now. After 2 weeks, I started having major fatigue issues, so I took a week off, and easing back into the program. Not sure if this aggressive plan is right for me due to the fatigue.

Your Homework

Tell Me Your Season Goals

  • What will make you consider this season 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

  • Brenda RossBrenda Ross

    @Allison Wong

    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!

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