Damie Roberts Official Coach Thread [PlanEN]
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
Your Top Event / Race for the Season is:
- If this race still happens and if I am ready for this distance, Gulf Coast 70.3 (May)
Your Second Event / Race for the Season is:
- Big Beach Half Marathon 1/31/2020
Your Third Event / Race for the Season is:
- River Cities Triathlon (800/18.2/5k) 8/1/21 - stretch goal would be to make the invitational field
Your Notes
Tell Us Your Background / Racing History:
Prior to 2016, 3 x IM finisher with 10:49 PR, 5:02 70.3 PR, BQ, Multiple All American USAT, 50 mile run finisher. I was on a local elite team and the original Wattie Ink Elite team for 5 years. I had some amazing coaches during that time and took the sport very seriously with a high training commitment. I have had a 4 year break- no racing, injuries, another baby, family, move, job change, etc. I am no where near my prior level of fitness or competitiveness. So, I have a lot of prior experience and I am a huge student and lover of the sport, but I feel several years and many cycles away from being competitive again.
What is Your Focus Level for this Season?
Growth in at Least One Area
Give Us One Sentence That Defines Your Successful Season:
A successful season for me this year would be seeing an upward trajectory indicating progress and a hopeful future for more to come.
What is Your Biggest Limiter to Success?
Time. My family is supportive in theory, but when push comes to shove, they need mom. I work outside of the home, and I have a 7-year-old with her own activities and needs as well as a 1-year-old who still keeps me up multiple times at night. Besides my family limitations, I don't have the following since we moved: a master's swim group anymore, a functional, year round pool, a safe place to run from my house in the dark am or trails to decrease the impact on my joints, a cycling group, or a variety of cycling roads. So, all of this can be worked around, I know, I just haven't quite figured it out after having so many great resources for a decade. I need to find new ways to make the training successful since it can't look like my prior training.
Anything Else We Should Know?
Fortunately, I love the journey. As long as I can find even a sliver of progress or hope, it can keep me going. I want to get to a place where I can maintain my participation in the sport and self-development for many years to come.
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 11/16/2020
- On 11/16/20 Load the OutSeason for Triathletes (Bike Focus) Plan (14wks) to end on 2/21/2021 97 [ 14 weeks ]
- On 2/22/2021 Load the Swim Camp to end on 3/7/2021 13 [ 2 weeks ]
- On 3/8/2021 Load the EN Half Bike Focused (12wks) to end on 5/30/2021 83 [ 12 weeks ]
- On 5/31/2021 Load the Post Half Iron Transition Plan All Levels (2wks) to end on 6/6/2021 6 [ 1 weeks ]
- On 6/7/2021 Load the Short Course (20wks) to end on 8/1/2021 55 [ 8 weeks ]
- On 8/2/2021 Load the Post Half Iron Transition Plan All Levels (2wks) to end on 8/15/2021 13 [ 2 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
Damie, Super cool have you with us. 👊
Our short term goals are:
Let's get after it! 👊
If you have any questions getting started - schedule a call with me here.
Talk you you soon,
Matt
Video Link here
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Things to do:
#1 Respond below
Post a comment below or give me an 😀, 👍️ or a short GTG. Let me know you are subscribed and will respond back via email. Let's get the conversation started!
#2 Coach Log and Email
Post here and you get an email when we respond. Your Coach Log is the best way to get a hold of us.
How to subscribe. Screen capture. Click on the star. Boom. You are all set.
#3 How to use your Coaching Log
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 Overview of Final Surge and Members Site
https://screencast-o-matic.com/embed?sc=cqXXokUI22&v=6&ff=1&controls=1&title=0&a=1
#5 Consider downloading the Final Surge App
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.
Download Final Surge | Mobile Apps Here
#6 Quick Start Guide
Here is the reference guide on how to read the workouts, abbreviations and lingo.
#7 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!
#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? All these topics are covered in our forums! 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 plans and reports. Learn from the shared experience of the entire Team
Get training tips, hacks and advice from Kona, Boston, Leadville MTB veterans
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 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. Scroll down. Find your plan - link to the pre-built workouts are on the right
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.
How to Download Workouts for Zwift — Watch Video
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
#10 Whew. You made it.
You don't have to do it all at 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.
My goal is to make your first month of Endurance Nation as simple and as awesome as possible! I want you to 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.
Matt
EN Training Plan Coordinator
Okay
Let me just start with step one: Respond here. Done
Step two: click on star? Done.
More steps tomorrow....
😎 Virtual Fist Bump! 👊
Okay!
I watched your video. You are pretty funny! Thanks for the time you spent on the video.
Step 3: How to use this coaches log. Done
Step 4: (I'll have to come back to this one)
Step 5: Done
Step 6: Done
Step 7: Done for HR Run. I will have to get outside to do one for bike. I won't have a power zone since...I don't have power.
Step 8: (I'll have to come back to this one)
Step 9: Wish I had Zwift, or a smart trainer, or a power meter. Nope! Nothing. Just an old tri bike- not even a super bike- with regular old shifting. :)
Step 10: Guess I will have this done when I finish step 4 and 8. :)
@Damie Roberts - thanks for the update and for making the list. That's a great way to keep yourself accountable as we go through the transition of getting you up to speed with Endurance Nation. It can definitely take some time, but I promise we will see what I have you on track. I think the hardest part is often getting started, and you are well on your way. 👍