Ben Jones Official Coach Thread [PlanEN]
Ben -
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.
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NOTE: I see you have the OutSeason® Plan in place already; I would recommend postponing this, but you can talk to @matt limbert Once you have read this full post!
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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 (click to watch the video)
Your Races
- 06/07/2020 IRONMAN 70.3 Virginia Blue Ridge
Your Notes
No races in the last 2 years.
2017 Casco Bay SwimRun COED Short Course 2:32:30
2016 IRONMAN 70.3 Timberman 6:13:03
2016 IRONMAN 70.3 North Carolina 5:22:23
2015 IRONMAN 70.3 Eagleman 5:31:29
2014 IRONMAN 70.3 Augusta 5:20:25
2012 IRONMAN U.S. Championship 11:42:52
2011 IRONMAN 70.3 Eagleman 5:25:23
2010 IRONMAN 70.3 Racine 5:40:47Current Fitness level none. Race weight is usually 155-160 lbs. Current weight 180-185 lbs.
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 27, 2019
- On 8/26/2019 Load the -- Run Durability 1 (9 months out) -- 4 weeks to end on 9/22/2019
- On 9/23/2019 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 10/20/2019
- On 10/21/2019 Load the -- Run Durability 2 (8 months out) -- 4 weeks to end on 11/17/2019
- On 10/28/2019 Load the OutSeason for Triathletes (Run Focus) Plan, 14wks to end on 02/02/2020
- On 2/3/2020 Load the Swim Camp to end on 2/16/2020
- On 2/17/2020 Load the EN Half Bike Focused to end on 6/7/2020
- On 6/8/2020 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 06/21/2020
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
Ben, Welcome to Endurance Nation! I'm here to help you get setup and rolling on your season roadmap.
I typically help folks get sorted out in Final Surge - but you are already killing it. You are all sync'd up, got your run and power test done and customized your zones. Nailed it! First try! Boom.
Did you download the Final Surge app yet? 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 70.3 at Waco.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
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.
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.
Since you have most of your Final Surge going already - you can really dive into the some of the learning stuff that is available to TeamEN members. It gives you chance to check out the TeamEN learning resources during your 30 day trial.
More info on your training plan. Here is the background on our Run Durability plan. Coach Patrick has video here: (scroll about half way down the page)
Check out the pdf and series of videos (overview, part 1 and part 2) that explain the "why" behind the run durability program and how it sets up your entire season.
Here are some links on body composition and daily nutrition from the "Learning" section of the dashboard.
Here is a 25 minute video from Coach Patrick
Scroll down on this page an look for "Daily Nutrition"
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I also want to show you around all the stuff that is available to TeamEN members too, just so you know what is out there.
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.
Matt
Ben, nice work getting started this week.
@BENJAMIN JONES Ben, Just checking in. How is your training going so far? ~Matt
Hey Ben, Do you want to share what you learned this week? Do you want to move any of the workouts around to better fit your schedule? ~Matt
Ben, Did you subscribe to your Coach thread? @BENJAMIN JONES