Renee McGeehen Official 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
- 11/23/2019 cycling conasauga crusher 38 mile gravel race
- 03/01/2020 running Publix 13.1
- 07/18/2020 Widerman Offroad Triathlon 140.6
Your Notes
https://www.athlinks.com/athletes/130421163/results
https://www.athlinks.com/athletes/130421163/statistics
2019 ( this year was more of a participating with friends year rather than a race year)
March
- Publix 13.1 -Time 2:11:50
May
- Goosepond Sprint- 1:32:14
- Xterra Oak Mountain 4:37:35
- Raccoon mountain trail 13.1 - 3:42:12
June
- Xterra Knoxville
September
- Fools Gold 40 mile Mountain Bike race - 4:45:10 (4,465ft elevation) 8.4 Avg speed
Swimming 2x week 1,400-1,800 meters @ 2:15/100 pace
Running 3x week- 2.5 to 6 miles each session. 2 runs are intervals or tempo, 1 endurance trail run @ 10-12:30m pace
Mountain Bike 2-4x week- weekday workout/efforts vary- weekend-1 long 20-30m w/ 100 ft elevation per mile
Strength full body- 1-2x week
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 6, 2019
- ✅ On 10/7/2019 Load the -- MTB Plan (12 Weeks) to end on 11/24/2019
- ✅ On 11/25/2019 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 12/8/2019
- ✅ On 12/9/2019 Load the -- Run Durability for Runners 1 (9 months out) -- 4 weeks to end on 12/29/2019
- On 1/6/2020 Load the OutSeason for Triathletes (Bike Focus) Plan, 14wks to end on 4/12/2020
- On 4/6/2020 Load the Swim Camp to end on 4/19/2020
- On 4/12/2019 Load the EN Full Bike Focused to end on 7/18/2019
- On 7/19/2019 Load the Post Ironman Transition Plan, All Levels (4wks) to end on 8/15/2019
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
Hey Renee, thanks for scheduling a call. I'll post some more info here tomorrow morning!
I see you have already syncd up your Final Surge account and posted your workouts.
Nice! And a gravel race too!
Chat me up here
Matt
Hey Renee,
Thanks for your patience. I missed my own note but, I'm on it! I love that you have posted workouts already and scheduled a call for Sunday. Let's do this!
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 works.
First thing! Power user tip! 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 video here to set it up:
I see that you are already set up in Final Surge. Your workouts are posting. Nice work! To get the most out your training - you need that workout data (DONE!) and the story. 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
Customize your workouts Final Surge
You just did the bike test on right? You can use your average heart rate during the test to set you customized workout zones.
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.
More things Gravel
There is a group of us that are into the same space - mountain biking / gravel / triathlon. We chat, share training or race announcements and general community in the All Things Gravel GroupMe. We can talk more about it on Sunday!
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 Sunday,
Matt, Training Plan Coordinator
@Renee McGeehen Good luck this weekend.
@Renee McGeehen How was the race?
Hi. Thanks for asking. That race was epic! Hardest swim to date and lots of climbing but overall great experience.
@Renee McGeehen I heard it was a new bike course this year. Glad you enjoyed it. I look forward to hearing more.
@Renee McGeehen
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
@Renee McGeehen How is the recovery from XTERRA WC going? Are you still on track for your Conasauga Crusher gravel race?
Hello. Jet lag recovery was tougher than physical recovery. Actually, no on Conasauga Crusher. I needed a break from that trip and my work is super busy and physically demanding. I have a social event on the 30th but that is it for this month. Thanks for asking.
Matt, I just schedule the new member call with you since I had to put everything on hold that first month. If you prefer an earlier time than 6:00pm please let me know. I can be flexible on that day.
@Renee McGeehen test post
@Renee McGeehen It was fun to talk with you today. I adjusted your season plan with the idea that you are riding Dirty Kanza (knowing that you are just waiting to hear back from the lottery!) and your desire to work on your running. You have confidence your bike but would like work on your run. For the next few weeks, we can do some run durability, balanced with some biking and swimming (1x week). This will give you a baseline fitness that we can transition into a more race specific training block. Once you hear back from the DK lottery confirming your entry, we can program the rest of your training. I posted some structure for next week, taking into account your workouts from last week and the fact that you are running a half next week.
After your half-marathon next weekend:
2 week Post-half marathon (25 Nov - 8 Dec)
Run Durability for triathletes Phase 1 & Phase 2 (9 Dec - Feb 2)
I'm dying to hear about the DK lottery. I have already marked my calendar. But I expect I will hear from you in the Grave or Mountain bike GroupMe.
I'll be following your training. I hope to hear more from you soon.
~matt
@Renee McGeehen How was the race?
@matt limbert Hi. Well as I was headed out that morning I felt like I needed to sit for a minute so I did, then woke up 8hrs later. My brain and body had 2 different plans that morning. :(
I decided to take the whole weekend off but will be back at it today.
Have a great day.
@Renee McGeehen Thanks for the note. Everybody needs to reboot every once in a while. 😂
for us to achieve here inside the team is teaching our athletes and
importance of listening to their body. I’m so pleased that you are already
in that space, it bodes really well for your future success. Keep up the
good work!
~ Coach P
@Renee McGeehen
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: Master the Four Keys
Head over to watch our main Four Keys video on the Race Central page. While the Four Keys was originally created for triathlon, the lessons extend to all endurance sports (and beyond)!
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
hello. I am having a bit of difficulty logging in. After weeks and multiple attempts I give in. The login is not recognizing my username, password or email address. Unfortunately, I would like to cancel my membership and coaching. As i have mentioned in the past my mom has been ill and I am now moving her into a care home and will be taking on the additional expense which means cutting out expenses. I hope to return in the future. Thank you.
@Renee McGeehen - We are so sorry to hear about your mom's health. I will make sure your account is canceled. In the mean time to support you please let us know.