David Mount Official Coach Thread [PlanEN]
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
Learn more about the Run Durability Program here: http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#rdp
Your Races
- Additional Options: You can add a fall century or metric century, as well as any 5k you want. You could consider a 13.1 in the fall as well if you are interested.
- 03/01/2020 Napa Valley Marathon
- 04/25/2020 Ironman Texas
Your Notes
I last ran an Ironman 70.3 in 2014, and setting the goal that this year will be my first Ironman, targeting IM Texas in April. I enjoy triathlon, but have had a couple of kids since the last one, and juggling work and family now with 4 kids at home (!)I run 3 times/ week for ~20 miles total, swim 2x/ week and average 2-3 bike workouts per week in some combination. Most of my bike work is on an inside trainer/Peloton as I had a crash a few years back and dont like to bike outside, particularly in dark morning time, etc.
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 August 8, 2019
- On 8/5/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 9/1/2019
- On 9/2/2019 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 9/29/2019
- On 9/30/2019 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 10/27/2019
- On 10/28/2019 Load the -- OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 2/2/2020
- On 2/3/2020 Load the EN Full Bike Focused to end on 4/26/2020
- On 4/27/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 5/24/2020
Training Plan Support in Your First Month
You can connect with @matt limbert as needed in your first month to get dialed in with your training plans and data. You can set up a call with him online here: https://calendly.com/new-member-phone-call/1 and he'll be on this thread shortly!
Your Homework
Tell Me Your Season Goals
- What will make you consider this season a success?
- What's your biggest limiter right now?
Start Learning
Every month we hold live events as part of our commitment to make you just as smart as you are fit. Feel free to visit our Coach Lesson page and our Office Hours page to find the next opportunity to connect with Coach Patrick and your Teammates.
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)
- Training Plan 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 General Discussion Forum and set the title or tags for that topic. Race questions to the Racing 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
David, Welcome to Endurance Nation. I'm Matt and I'm here to help make your first 30 days as easy as possible. There are ton of videos, coach lessons and forums that are available to you during this period - all for the goal to help you get as fit and as smart as we can for your spring marathon and IM Texas. I'll monitor this thread for your first thirty days and help you get up to speed with your plan, your basic schedule, terminology, and all of our resources.
First, here are are some easy steps to get the most out out your training plan, Coach Thread and Final Surge.
Again, Power user tip! Subscribe to this Coach Thread and get an email when respond. It keeps the communication moving. Click on the red star and check box just to the right of your thread title. This way you will get an email when you get a response in your Coach thread. See video here:
Next, getting 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.)
In Final Surge: Workouts -> Garmin / Device Upload
Then chose either Garmin or Strava. Just chose one, otherwise you will get double workouts recorded in Final Surge.
As you get all your tech setup (Connecting to Final Surge) either Garmin or Strava. Also consider downloading the Final Surge App. This might make it way easier to add comments about how you felt, ate, weather etc (for the bike) and sets, paces etc (for the swim). Those are all super helpful to you as you track your progress, prepare and plan your for your race.
It makes it super easy to add comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." Then add a few notes about what you ate/drank (helps to figure out what works best for you on the bike), how you felt mentally, the weather or any aches etc. Just a quick not goes a long way.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
Those comments are really handy when you are comparing workouts, tailoring your own training, evaluating progress and planning for your ride. It also makes it easy to look at and plan for your upcoming workouts.
You can also setup Final Surge to send you emails with your workouts every day.
Let me know how I can help. I look forward to hearing more, helping you build your fitness and learn how we can help!
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! For any questions you have getting started - chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1
Talk with you soon.
Thanks Coach Patrick and Matt - this is awesome. Looking forward to getting these all loaded up!
David, do you want to chat about setting some intermediate goals? chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1