Christi King 2020 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
- Ironman Louisville (2020-10-11) #IMLou_20
Your Notes
i have been racing since 2013. I'm very average and slow as I just started running at 42. I have completed 2 half ironmans and numerous smaller races as well as over 10 half marathons. I am currently training for Ironman Louisville and a little behind b/c of this virus mess. I am currently following the Be Iron Fit plan that has me running 3 times a week (doing a run 3/walk 1) and biking 3 days a week. I was weight training and swimming twice a week before the gyms were all shut down. I can currently maintain between a 17-18mph pace on the bike outdoors and my run/walk pace is 11:30 per mile.
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 June 8, 2020
On 5/25/2020 Load the Durability Balanced Plan 2 -- 4 weeks to end on 6/21/2020 [ 4 weeks ]
On 6/22/2020 Load the -- EN Full Prep Plan, (level 1 workouts), 4wks to end on 7/19/2020 [ 4 weeks ]
On 7/20/2020 Load the -- EN Full Bike Focused (level 1 workouts), 12wks to end on 10/11/2020 [ 12 weeks ]
On 10/12/2020 Load the -- Post Ironman Transition Plan, All Levels (4wks) to end on 11/8/2020 [ 2 weeks ]
On 10/26/2020 Load the -- Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 11/22/2020 [ 4 weeks ]
On 11/23/2020 Load the -- Durability for Triathletes 2 (8 months out) -- 4 weeks to end on 12/20/2020 [ 4 weeks ]
On 12/21/2020 Load the -- Durability for Triathletes 3 (7 months out) -- 4 weeks to end on 1/17/2021 [ 9/17/1882 weeks ]
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?
** The Athlete Roadmap Videos & Start Learning **
Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
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
Christi, Super cool have you with us. 😀 We see that you have already connected your Garmin devices to Final Surge. Nice work. You are already crushing it. 👊
Our short term goals are:
Let's get after it! 👊
If any questions you have getting started - schedule a call with me here.
Talk you you soon,
Matt
------------------
Things to do:
#1 Respond below
Post a comment below or give me an 😀, 👍️ or a GTG and I will respond back via email. Let's get the conversation started!
#2 Subscribe to your Coach Thread.
Subscribe to your 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 questions, its always here for your reference.
How to subscribe video:
#3 How to use your Coach Thread
This is totally up to you. You can post a lot or very little. You post. We answer. 😀 We find it is helpful for you and us, if you post a weekly update once you get started. Pick a day. Any day that works for you. Many athletes pick Sunday to summarize the week. Others pick Friday to end the work week and get ready for the weekend. Choose something works for you. Comment on how you felt this week, what went well, and what you want to work on for next week. Its good accountability and helps you keep you on track for your goals. After a couple of posts, you can decide on what the level of interaction works best for you!
#4 Consider downloading the Final Surge App
Download Final Surge | Mobile Apps Here
We definitely want to see those hours, miles, watts and heart beats - but we also want to know how you felt, mood, energy level, how mentally/physically easy or hard the workout was for you. The workout isn’t over until you make some notes. And the app makes this way easier.
Data + notes = complete story. Workout data is only only half the picture. Your comments provide the other half. You could be crushing all the workouts but feel terrible or feeling great. Work, family, sleep can all be factors in how you are training. So, how you felt is just as important as posting the workout.
To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." Just a quick note goes a long way.
#5 Quick Start Guide
Here is the reference guide on how to read the workouts, abbreviations and lingo.
#6 Customize your workouts in Final Surge
You can wait on this one. But remember it is an option. You will eventually do bike and run test. We will use your average power (or heart rate) for a 20' time trial to set you customized workout zones. Once you customize them, the workouts will say 20' @ (135-145 heart rate) or 20' @(100- 110 Watts) vs. 20' @ Zone 2. We can do the same thing for the run. Once you do a 5k race we can use your average pace or heart rate to establish run zones too!
Here is a video on how you update your training plan with integrated and customized zones.
#7 Connect with the rest of the team in Join our GroupMe chat
GroupME chat its a great place to learn, ask questions and connect for accountability with other Team members. Need to buy a new training gadget? What is the best xxxx? Want some advice about your race we? We have someone on the Team that as done it before and can help you race like a veteran. Ask in the group chat. Your new friends are waiting for you.
Download the GroupMe is an app and see what the Team is talking about. Pro tip: You can subscribe to these channels and mute the alerts. There is a lot of activity here and the alerts can get overwhelming. 😂
GroupMe
· EN Live 24/7 [Join Here]
· Run Group [Join Here]
· Zwift Chat [Join Here]
· Events [Join Here]
· Race Groups [Join Here]
#8 See the big picture and explore ways to get smarter
See the big picture. Join Coach Patrick for a walkthrough of the Endurance Nation Athlete experience to learn more about how our system works to help you achieve your personal best. You'll want to watch the Phase One Structure videos -- there are four -- to get completely up to speed!
Coach Patrick has designed a Season Roadmap for you. The progression of workouts will get you fitter and prepare you physically to race but, getting smarter about training and race execution is what sets Endurance Nation apart from other programs. Here you have access to Coach Patrick (11x Kona qualifier), a library of his Coach Lessons, and the experience of hundreds of other athletes across all age groups - willing to share their advice and what has worked (or not) for them. We would love to have your experience and voice in those forums too.
Explore the Forums
All these topics are covered in our forums: Want to know the best equipment to buy? Where to stay for your race? How to triage you week of training when you have to travel for work? How to ride hills efficiently? How manage your power and heart rate on a hot day? You name it the Team can help you and make you a smarter athlete. There is free speed out there just by being smarter at how you play the game.
Search our Race Forum for race plans and race reports. Learn from the shared experience of the entire Team
Read the General Training Discussions and get training tips and execution advice from other TeamEN veterans.
Learn how to race like veteran. Dial in your race execution using EN race guidance
#9 Smart Trainer Integration
If you want to join us on Zwift here is how. We have big group of athletes that ride together and use a voice app to talk - just like like a big group ride. Logon on and join a group ride. Use the Group Me Zwift Chat to stay up to date on when we are riding.
We have workouts already built for Zwift and Trainer Road for the OutSeason, HIM and IM plans. If you have a smart trainer and a Zwift or Trainer Road account, download the workouts for Zwift to your computer or login to Trainer Road library.
For Zwift: Unzip the workouts into Documents -> Zwift -> Workouts -> "rider number" folder on the device you use to stream Zwift. My "rider number" is 126713. It will be the only numbered folder under workouts.
For Trainer Road: Use this like to request access to the EN workout library. Request access by sending a message "Request Invite to Trainer Road" to ppisaj2s@inbound.intercom-mail.com
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want to help you get the most out of your workouts, Final Surge, learn more about race execution and how the team can help you get to your race goals.
#10 Whew. You made it.
You don't have to do it all a once but, we would love it if you responded below. I'm here talk you through all of the above. I would love to hear from you.
Matt
EN Training Plan Coordinator
@Christina King
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. Don’t forget to check in on the Official EN Athlete Roadmap to see how you are progressing.
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
Sent from my iPhone
@Christina King - I just got your update that you submitted to the website, thank you for doing it! So bummed to hear that your race is canceled until next year, but as you know you are not alone. My days are full of people making changes, but we can solve this together!
A solution - join us for the DIY "half" tri at the end of August.
Why? You are on track, so why wait?
So far you've done two solid weeks of training before this notice. If you like, you only have eight weeks to go, and it's not even an Iron Man… It's a half distance. There are over 75 athletes who have signed on to participate. We essentially find swim, bike and run options in your neighborhood and then have you completed the race "together" with everyone else online.
There's a Facebook Group, etc. I can easily transition you to that OR we can plot for the Fall...please let me know!
~ Coach P
@Coach Patrick I'm definitely going to keep going, but possibly scale back the 3-4 hour bike rides and get ready for a the half. Hoping to start some swimming this week but of course pools still closed so will learn to tether at Joe's!!
@Christina King
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 -- check the Athlete Roadmap. 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
@Christina King Just checking in. I saw you missed some workouts last week. Everything okay?
@matt limbert , last week was a SUPER busy week but also all of my races have cancelled and I’ve lost my motivation and need to find it before I lose all of my fitness 😔💔
@Christina King I got your Check-In update, and have pasted it below. This is part of our monthly process to stay connected, so thanks for filling it out!
I saw your note about losing motivation, and I totally get it. It's probably not helpful, but at least reassuring to know that you are certainly not alone. Many athletes are struggling with finding purpose without Races. It's the balance between intrinsic an extrinsic motivation.
The way I like to frame it is thinking about what January you wants to be able to start at. If we shut things down now, in August, January you is not going to be able to start at the level that she wants. Instead, she'll need to rebuild some fitness before getting to work and improvements. I don't think that something that any of us want, so with that in mind we have to create some path forward.
We have a couple simple options to consider, but I encourage you to reach out to the team as well in the general discussion forum and ask him for suggestions or input. They love to help with things like this.
One option will be to start a running streak, and start developing run durability which is an important criteria for success down the road.
Another option would be to plan your own epic ride. That's probably something that Joe could help with. That will force you to train and prepare for the big day and have a nice event/recovery. Associated with it.
Or we can come up with something entirely different. It's really up to you. Let me know what you think!
Rate Your Fitness (Scale of 1 to 3):
Additional Info:
half even though I'm not registered but they may open registration back up.
I really wish I could swim laps.
On Tue, Aug 11, 2020 at 1:26 PM Coach Patrick <
teamenforums+d26666-s6029573@gmail.com> wrote:
> [image: Endurance Nation Community]
>
> ------------------------------
> Coach Patrick mentioned you in Christi King 2020 Official Coach Thread
> [TeamEN]
>
> @Christina King I got your Check-In update, and have pasted it below. This
> is part of our monthly process to stay connected, so thanks for filling it
> out!
>
> I saw your note about losing motivation, and I totally get it. It's
> probably not helpful, but at least reassuring to know that you are
> certainly not alone. Many athletes are struggling with finding purpose
> without Races. It's the balance between intrinsic an extrinsic motivation.
>
>
> The way I like to frame it is thinking about what January you wants to be
> able to start at. If we shut things down now, in August, January you is not
> going to be able to start at the level that she wants. Instead, she'll need
> to rebuild some fitness before getting to work and improvements. I don't
> think that something that any of us want, so with that in mind we have to
> create some path forward.
>
> We have a couple simple options to consider, but I encourage you to reach
> out to the team as well in the general discussion forum and ask him for
> suggestions or input. They love to help with things like this.
>
> One option will be to start a running streak, and start developing run
> durability which is an important criteria for success down the road.
>
> Another option would be to plan your own epic ride. That's probably
> something that Joe could help with. That will force you to train and
> prepare for the big day and have a nice event/recovery. Associated with it.
>
> Or we can come up with something entirely different. It's really up to
> you. Let me know what you think!
>
> Rate Your Fitness (Scale of 1 to 3):
>
> * Your Swim: 1
> * Your Bike: 3
> * Your Run: 2
> * Body Composition: 1
>
> Additional Info:
>
> * Biggest Improvement So Far? I don’t think I have improved but that’s my
> fault
> * How Else Can We Help You? Consistency. With all races canceled it’s hard
> to get motivated to keep training but I need to
>
> --
> Reply to this email directly or follow the link below to check it out:
>
> https://endurancenation.vanillacommunities.com/discussion/comment/286421#Comment_286421
> Check it out
>
>
Ok, starting over again. These months have been so weird and busy. I have a half marathon in 20 weeks and want to finish under 2.5hrs. I am now signed up for Chatt in September of 2021 and will start swimming again after January when pool opens up completely (I hope). I am weight training 3 days a week...T, Th and Sat and will continue to bike 2 days a week outside as long as weather permits then trainer rides. So I guess I need to focus on getting my running back in order.