Michael Kelly [TeamEN, Returning Member]
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
- 03/29/2020 (Type) Scranton Half Marathon
- 04/26/2020 (Type) St. Lukes Half Marathon
- Ironman 70.3 Atlantic City (09-13-2020) #70.3atlanticcity_20
Your Notes
Last race was Ironman Mont Tremblant in 2018. I finished in 13:20.
I've been running 3 times a week. My long runs are only 5 miles right know. I also weight train 2 days a 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 2, 2019
- On 9/30/2019 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 10/27/2019
- On 10/28/2019 Load the -- Run Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 11/24/2019
- On 11/25/2019 Load the -- Run Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 12/22/2019
- On 12/23/2019 Load the -- Run 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 4/12/2020
- On 4/13/2020 Load the -- Swim Camp to end on 04/26/2020
- On 4/27/2020 Load the -- Bike Focus Block, 2019 (6wks) to end on 6/7/2020
- On 6/8/2020 Load the -- EN Half Bike Focused to end on 9/13/2020
- On 9/14/2020 Load the -- Post Half Iron Transition Plan, All Levels (2wks) to end on 9/27/2020
- On 9/28/2020 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 10/25/2020</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 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
@michael kelly
Welcome back to Endurance Nation!
Bottom line: My goal is to make your first month of Endurance Nation as simple and as awesome as possible! Got a question? Chat with me here in this forum or schedule a call with me here: https://calendly.com/new-member-phone-call/1
I'll help you get organized - connect your Garmin or Strava account to Final Surge so that your workouts "automagically" upload to your training calendar. I'll help you understand the workout formats, make weekly adjustment to fit around the rest of your work and life.
I'll send some links to articles, forums or coach videos that apply to your training. I encourage you to look around and let me know what you are interested in. There are ton of videos, coach lessons and forums that are available to you now.
Here are some easy steps to get the most out of your training plan, Coach Thread, EN learning library and Final Surge.
Power user tip! Subscribe to this Coach Thread and get an email when respond. This is the best way to get a hold of us. 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 12 sec video here on how to set that up:
Next, get your data feed 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 your bike and run workouts) and sets, paces etc (for the swim). Those comments are all super helpful to you as you track your progress, prepare and plan your for your race.
The App makes it SOOOO much easier to make comments on your workouts. 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
You can also setup Final Surge to send you emails with your workouts every day.
Integrated Zones. Customization.
Once you are ready. We can plan and execute a run and bike tests. Once we have that power or heart rate data we can integrate your zones and customize your workouts.
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:
https://www.endurancenation.us/help/final-surge-how-to-update-your-integrated-training-zones/
Let me know how I can help.
I look forward to hearing more, helping you build your fitness and learn more about training and racing.
Again, 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.
Matt, Training Plan Coordinator
Just checking in. Michael, how are things going?
@michael kelly I saw you got started a bit. How is this plan working for you?
@michael kelly I saw your chat request for the Sweat Test Protocol. Here you go:
http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/SweatTrialInstructions.aspx
@michael kelly Nice use of the app - noting how you felt and perceived effort.
@michael kelly Everything okay?
@MICHAEL Kelly Hey! Welcome back!! Are you still on track for your pair of Half Marathons? What's new and what can we do for you?
Half Marathons have been cancelled. The only thing on my schedule as of now is
the Atlantic City Half Ironman in September.
@michael kelly I'm really sorry to hear that. Your OutSeason, swim camp, and Bike Focused HIM race specificity training blocks are still a good progression to Atlantic City, but I don't see them in Final Surge What happened? How can we help
@michael kelly I got your roadmap request; thanks for sending it along so i can give you some formal advice...here you go!
Here's your updated Season Plan, 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 my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually Monday & Friday 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
Ironman 70.3 Atlantic City (2020-09-13) #70.3atlanticcity_20
Season Update
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 the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Your Notes
No races since Ironman Mont Tremblent in 2018.I have only been running since Ironman in 2018. At least 3 times a week. No biking or swimming.
Let's get to work!
~ Coach P
@michael kelly All those training blocks are loaded into Final Surge to match your new Season Roadmap from Coach Patrick. You are all set to get to work. 😁💪
@michael kelly how are things going?