Kristi Wood Coach Thread [TeamEN]
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
Your Races
- Nashville 13.1 11/9/19
- Az 70.3 to get things rolling but I also have an eye on St George or Boulder?
Your Notes
Last race was Hawaii 70.3, it was my first 1/2. Top 5 days in my ENTIRE life! Loved it!
Before that, a few century rides, full & 1/2 marathons, etc. I learned (still are learning) how to swim well. I plan on focusing on the swim this winter, hoping we can make friends.
My biggest obstacle this year is my health. I'm fighting mold & heavy metal toxicity. I've been detoxing for the last 4 months and I have at least 3 more to go. (done with excuses)
My goal is to just keep moving and put a race on the calendar for fall of 2020. I will need to keep things (my health) in check. If I'm over doing it, I'll pull back. If I am feeling great, I'll go for it. I just need to listen to the bod. I love having accountability, so that's my biggest reason for being here. It truly keeps me moving knowing someone is looking at my workouts. My husband and I have a fair amount of travel in the spring, I plan on going and enjoying this with my running shoes. No bike or swim gear, unless I can jump in the ocean in Croatia. =)
My next race is Nashville 1/2, this November 9th.
I'm picking Az 70.3 to get things rolling but I also have an eye on St George or Boulder. Currently running 2-3 x's a week, one of these is long. This week I did 11 mi's (9:53)
Swimming 1,2 x's a week
Cycling 1 x a week
Weights 1 x a week
Hiking 2 x's a week
I live in the mountains so I also love to skate ski, snowboard & snowshoe in the winter so I plan on working that in.
Thank you! Excited to be here!
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 October 29, 2019
- On 10/28/2019 Load the -- Half Marathon (Balanced) 12 weeks to end on 11/9/2019
- On 11/10/2019 Load the -- Post Marathon / Half Marathon Plan (2wks) to end on 11/23/19
- On 11/24/2019 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/21/2019
- On 12/22/2019 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/18/2020
- >> Transition Early <<
- On 1/6/2019 Load the -- OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/13/2019
- TBD
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
@Kristi Wood Good luck at your half-marathon!
Couple of things for you.
#1 You have both Strava AND Garmin connected to Final Surge. You only need one. (both are syncing to Final Surge and giving you twice the workouts!) Just use Strava. Disconnect Garmin. Strava will upload your Zwift ride automagically.
#2 Welcome to Endurance Nation! I'm Matt and I'm here to help make your first 30 days as awesome as possible. I want to show you how to get the most out of your workouts, Final Surge, and learn more about how the team can help you get to your race goals.
#3 Subscribe to this Coach Thread and get an email when we respond. Your Coach Thread is the best way to get a hold of us, it documents all of your training and it helps to keep 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 we respond in your Coach thread. See 8 sec video here to set it up:
#4 Get more out of Final Surge We already talked about your data syncing. Use Strava only. Disconnect Final Surge. Your workouts are posting. Nice work! To get the most out your training - you need that workout data (DONE!) and the story - how did you feel, what happened (sort of started....keep it going). Together, they give you (and us) the complete picture of your training. We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete.
Consider downloading the Final Surge App. This makes 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's super easy to make comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." You can 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. 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. Just a quick not goes a long way.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
#5 Customize your workouts Final Surge
You just did the bike test on right? You can use your average power during the test to set you customized workout zones.
You will do some run and bike tests this week. You can use that test data to customize your workouts to your individual zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) vs. 20' @ Zone 2.
Here is how you update your training plan with integrated and customized zones (there is a video here too):
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
#6 Your new Friends are waiting for you.
GroupMe is the live version of all things Endurance Nation. This is an app you can download to your smartphone, visit on the web, and even search if you want. The forums are our long-term memory, these chats are Team right here, right now.
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 another call with me here: https://calendly.com/new-member-phone-call/1
Talk with you soon,
Matt, Training Plan Coordinator
@Kristi Wood
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.
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 GroupMe 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 GroupMe chat channel.
Looking forward to your next step!
~ Brenda