Angus Whitfield 2020 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
- Half Marathon 2020-Apr-05
- Ironman 70.3 Staffordshire (2020-06-07) #70.3Staffordshire_20
- Ironman 70.3 Weymouth 2020-09-20
Your Notes
Triathlete since 2001
Heavy on the long-distance racing until kids arrived in my life (2008) - qualified 2x for Kona, raced there in 2004
Did Ironman Vichy (France) in 2016 when I turned 40. Otherwise focusing mainly on sprint races for ease.
Took a year out in 2018-19: kids heavily into sports, supporting my wife in her field hockey.
Fairly good base fitness, lost a lot of top end speed this year. Currently running 3x per week, swimming 2x per week and cycling 2x per week.Running 3x per week - twice at Ironman pace, once doing faster intervals. Total 2hrs running
Swimming 2x per week: 5-6000m 1 session aerobic, 1 session threshold plus. Technique work in both.
Cycling 1-2x per week - aerobic
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 November 22, 2019
<p>On 11/25/2019 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/22/2019
On 12/23/2019 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/19/2020
On 1/6/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 04/12/2020
On 4/13/2020 Load the EN Half Run 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
On 6/22/2020 Load the Bike Focus Block, 2019 (6wks) to end on 08/02/2020
On 7/20/2020 Load the EN Half Bike Focused to end on 09/20/2020
On 9/21/2020 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 10/18/2020</p>
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 General Discussion 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
Angus, Welcome to Endurance Nation! We look forward to helping you find that Kona like fitness again. I loaded your Season Roadmap from Coach Patrick into Final Surge.
First thing! 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:
Next, get 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.) Just chose one, otherwise you will get double workouts recorded in Final Surge.
In Final Surge: Workouts -> Garmin / Device Upload
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.
We definitely want to see those hours, miles, power, cadence and heart rate data - 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. It's easy to make comments about your workout. Click on the "pencil" icon to tap "how I felt" or "perceived effort." There are also options to track weight, sleep, and morning resting heart rate etc.
Final Surge | Mobile Apps
https://www.finalsurge.com/apps
Customize your workouts Final Surge
You will do some run (5k or time trial) and bike tests (5' and 20' max efforts). 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/
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.
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
Learn More About Your Plan. Videos! Too easy!
· Run Durability Training Plan Guidance (PDF)
· OutSeason® Run Durability Overview
· OutSeason® Run Durability Part One
· OutSeason® Run Durability Part Two
Check some of this stuff out and let us know what you think,
Matt, EN Training Plan Coordinator
@Angus Whitfield I see that you got your Garmin sync'd and posted a couple of workouts so far. Anything I can help with?
@Angus Whitfield
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
@Angus Whitfield
https://endurancenation.wistia.com/medias/nfahr9cl1b
Welcome to your THIRD MONTH inside Endurance Nation!
Our goal this month is to help you be race ready for your next big event and make sure your connected with your teammates!
First OFF, be sure to check out Coach Patrick’s video online here.
Step One: Quick Update Form
Please use this form to update us on how things are going: https://forms.gle/2BAufR2WyTUjkHvE7 We will follow up with guidance and advice via email so you can stay on track.
Step Two: Research Your Race
Leverage your teammates to make sure your race is the best it can be.
Step Three: Connect with Fellow Racers
** 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.
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 on 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!
~ Team EN
@Angus Whitfield Just checking in! How is it going?
Hi @matt limbert - going well thanks! Enjoying the Jan OS programme & connecting with the other team members. Having to jiggle the workout schedule occasionally to ensure I can get them done. Spent last weekend dreading the bike test (first one for a long time) but pleased with the numbers after only a few weeks of working at FTP. Getting ready to step it up a notch from next week!
@Angus Whitfield Nice work getting after it on the bike test, I saw those numbers and that is an impressive first test. It will be cool to follow your progression. Thanks for the feedback. Always good to hear from you.
@Angus Whitfield
Just checking in with you? Anything we can do to help you with those Wed / Thurs sessions?