Patrick Milton 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
Great to have you on the team @"patrick milton" .... It's going to be an epic year! I want you to drop into our OutSeason Plan now (yes you can start with week two) and get in some good work before transitioning out into our EN*Half Plan for VA 70.3.
We have some organized Zwift rides, and a great Zwift Chat group to stay connected and meet up online for events (GroupMe EN Zwift Chat). They are nice compliments to the general programming of the Training Plan.
Once you are through VA70.3 I am recommending recovery, a Run Focus Block and then the "traditional" build up to a Marathon. We can talk more on the phone when we connect: https://calendly.com/pmccrann/15min
Your Races
- Ironman 70.3 Virginia (2019-05-05) #70.3Virginia_19
- 05/12/201 Honolulu Olympic Triathlon
- 10/27/2019 USMC Marathon
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 14, 2019
- On 1/7/2019 Load the OutSeason (Bike Focus) Plan, 14wks to end on 04/14/2019
- On 3/11/2019 Load the EN*Half Bike Focused to end on 5/5/2019
- On 5/6/2019 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 05/19/2019
- On 5/20/2019 Load the Run Focus Block to end on 06/30/2019
- On 7/1/2019 Load the Marathon [Balanced], 24 Weeks to end on 10/27/2019
- On 10/28/2019 Load the Post Marathon / Half Marathon Plan (2wks) to end on 11/10/2019</p>
Your Notes
- USMC Marathon 2015, 2017 and 2018
- NorthFace Endurance Challenge 1/2 Marathon 2017 and USMC Historic Half 2017
- Luray VA Sprint Triathlon 2017 and 2018
- Rumpus in the Bumpus, VA Sprint Triathlon 2018
- Honolulu Olympic Triathlon 2018
- Tour de Cure 105 mile road race 2016, 2017 and 2018
Mountains of Misery 108 mile road race 2017
Relatively fit 52 year old. I would say that I am above average health - don't always eat as good as I should but do try to maintain a healthy diet. Run and ride 3-5 times weekly
Run: average distance is about 5-6 miles per run in the winter months - 7-10 during warmer climates
Ride: average distance is approximately 17-25 miles a day during weekdays - longer rides 30-50 miles on weekends
Swimming is still my toughest discipline - a lot of pool swims and only open water swims were during the above mentioned triathlons. Still haven't overcome the open water anxiety
Recently bought the Peloton bike and tread so I can train a little more and harder during the colder months
I also have a Kickr indoor trainer with Zwift to train on my tri bike during the colder months
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
@Patrick Milton
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!
~ Team EN
Looks like I never answered my initial homework questions.
Your Homework
Tell Me Your Season Goals
To complete my A-race in respectable time and out perform my expectations. ( don’t drown, don’t crash and don’t fall - finish STRONG!
Travel schedule - I travel often overseas and have no choice but to use what is available. Indoor bikes in military gyms are limited and boring - no Zwift opportunities, Also, there aren’t pools in many of the locations I travel so swim opportunities are limited.
Next homework assignment:
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
** Subjective Information **
Biggest improvement is consistency - The EN plan and Final Surge tracker has me finding/making time to train. I used to train just to get time and distance but the plan has me working towards specificity and areas of concentration that I’ve never implemented into a training plan.
Absolutely - I am so happy with the EN plan. This is more helpful than all other plans previously attempted
@Patrick Milton
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!
@Patrick Milton Hey, saw your notes about swimming...we have some resources for you, but honestly I Would start with the dryland work first. Here is a set of resources you can with minimal equipment needs: https://log.finalsurge.com/Resources.cshtml?key=b087b467-1986-4bbb-8d08-c3aa7909cb98
Once you have the cables and are building strength, we can talk about doing actual swim-like work to build that up while you are on the road.
How does that sound?
~ Coach P
Coach P,
Thanks and I agree - I was able to get in the pool a few times while I was home in between travel. The pool in the hotel I am at in Kuwait is closed for repairs (what luck). I may have another opportunity to swim on Sat in Dubai but then I will be out of the water for the next two weeks. I will definitely incorporate the exercises you gave me.....I have a swim coach but was only able to get in the pool with her one time prior to leaving on Monday. Schedule is crazy. I will get back with her as soon as I get back and take your guidance.....to be honest, I'm not that worried about the swim - I will get through it....I'd just like to get better at it.
I'm really happy with the plan - getting on a bike in the next two weeks will be tough - the gym bikes are horrible but I will do my best to endure 😀
Thanks for the input
Pat
It all sounds good. Super impressed to you for keeping it going despite all the challenges. I agree, nothing to be worried about with the swim we will figure it out.
@Patrick Milton - Great to talk today..I'm really glad we connected given the proximity of your race! I have modified your workouts to get you swimming in Dubai and riding in Africa (see Final Surge).
Please take a moment to visit our Race Execution page for the Half to see the plan and to draft your own in the Race Forums (you can search there to see how others did it and copy/edit as you see fit): http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx
Let's do this!
~ Coach P
Coach P,
Thanks for working me into your schedule yesterday. I appreciate the input and guidance going into a long travel week and onto Ironman Williamsburg. It will be a challenging couple of weeks but I will manage. I will read the material to develop my race plan....I'm super excited about my first big race.
Thanks again!
You are well on your way! Remember, you are not alone. Feel free to reach out to me here or to the team and the rest of the forms. #Onwards