IM SANTA ROSA TRAINING 2017 MAY 15 - 21

PREP

I am your Race Captain and Marketing Director, Mariah Bridges. I can't wait to go on this journey with you! 

• On Social Media? Follow, Share, Spread the word about training with EN using #EN4Keys and tagging us on all platforms:

• Twitter - @teamen ---- Instagram - @teamendurancenation ------ Facebook - www.facebook.com/endurancenation

• Use email friend@endurancenation.us to get a friend to train with you and EN (they get 30 days FREE and you can earn referral bonuses)

• Nudge all current EN members that you know are racing IM SANTA ROSA to chime in on the weekly forums

• Our new and improved Forums are amazing so make sure you bookmark the threads to check in weekly!!  Check the box to follow the entire IM SANTA ROSA forum so you don't miss a single announcement

• Friend me on Facebook so that we can tag you in pictures and race recaps the week after your race on the EN page

• Your training hashtag is #EN4Keys and of course tag us if you wish, let’s tell the world!

Charge all your swim, bike and run electronics, tune up that bike, stretch out those legs and prepare that mental game and order the nutrition you need because we are about to dive head first into EN training.

Every Sunday night I will post the weekly forum with the training dates, some mojo, advice, admin notices and general EN awesomeness. Whether you're a veteran EN member or newbie, this is the magic of training with the team. We will keep each other motivated, have a place to talk about your daily training ups and downs, get questions answered, answer fellow teammates questions and make some friends along the way. The more everyone participates the more everyone will crush this race the Endurance Nation way!

Make sure to watch the videos, podcasts and blogs that are attached to each week of training on the website. They are located on the right side of the your training page.  CHECK THEM OUT! Maybe listen to them as you stretch, roll or recover or as you fuel up for a workout.  

I will post highlights weekly. This week we Coach Rich talks about the importance of the long ride and data tracking. Get to know yourself and what your needs are during these long rides. Track EVERYTHING!! The difference between a successful execution and an unsuccessful one is knowing what you need to execute.

So ROLL CALL! WE ARE A TEAM and we want to support each other the best we can. So now let’s hear it, make some noise.... Any questions for the team?

On your mark.... get set.... GO!

*** SPONSOR OF THE WEEK:  STRYD- EN has partnered with the leading company in running with power.  We have a 20% discount through Jan 31st. Grab yourself a STRYD (it will arrive in January) so that we can start collecting data and changing the way runners train. CODE: endurancenation at store.stryd.com

*** EN GEAR:  Make sure to check out our AMAZING store at Trisports! http://www.trisports.com/endurance-nation.html

TRAINING

Coaches have developed some great plans and there is a TON of great content in the coach videos and podcasts.  This week Coach P. talks about run durability….its SO important so please watch!

Quick recap…..Coaches have made big changes to the OutSeason training plans, adding a significant "run durability" component by adding running frequency. So now as you head into the IM Full plan you will notice the following…….

• Split Long Run: in weeks 9 through 12, the long run is split into two Thursday sessions. The coaches experimented with this in 2015 and found they were able to run both runs a faster average pace and put up higher single day mileage, with less recovery cost vs a traditional one-session long run. Then then enables...

• Additional Friday Run: the ability to put in a run the day after the long run allows us to significantly boost the run volume, and therefore the run durability component, of the long course training plans.

• Saturday Pre-Ride Brick Run: this run, added to the plans years ago, remains a running staple.

• Sunday Post-Ride Brick Run: an extremely valuable session for helping our athletes dial in the critical first 4-6 miles of their running race execution strategy

So this week- let’s focus on that split long run and report back on how we do!  Check out the wiki page for more info! http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Understanding+the+Endurance+Nation+Split+Long+Run

Remember…..your race day run should be:

• Consistent

• Smart

• Effective

• Sustained Pace

PACING:

No one run will make or break your race but how you look at pacing will.  

Focus on sustainable pace.

RECOVERY:

Set yourself up like a rock star---

• Eat and Hydrate during your workout

• Recovery Shake immediately after

• Compression socks or resting in the first half hour window after.  Aim for at least one minute elevated resting legs per mile. i.e. 10 mile run, 10 minutes legs elevated, compression socks and resting.

  
  

  
  

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11 WEEKS UNTIL RACE TRAINING WEEK ---- THIS IS CURRENT! 

So this week…... “Big Day” - This is a day to swim, bike and run to practice stacking up the day! Just a steady day.  Coach P does a fantastic video during this week that explains exactly what your goals should be during this day. Check it out!

Things to pay attention to

• Again….. Nutrition- keep experimenting and figuring out what works.

• Watching your pacing (are you making mistakes early on?)

Don’t “rest” in-between but no need to go full fledge tri geek and set up transitions where you sprint from event to event

What coaches want to see this week is us talking about how we are going to prepare. Post your “big day” check list here, a chance to even practice your “race plan” and “race report”

Let’s not wait until after the big day to start discussing what we did or didn’t do. Lets plan it out, write it out and discuss it now so we can help each other. Then debrief with this awesome Crew after the big day on what worked and what didn’t.

This will set you up for your race rehearsals closer to race day.

*** SPONSOR OF THE WEEK:  InsideTracker: Check out Coach P’s blog on this incredible process. https://www.endurancenation.us/blog/uncategorized/insidetracker/

InsideTracker is a personalized health analytics company founded by leading scientists, physicians, nutritionists and exercise physiologists from MIT, Harvard and Tufts University.

The InsideTracker platform tracks and analyzes key biochemical and physiological markers and applies sophisticated algorithms and large scientific databases to determine personalized optimal zones for each marker.

*** EN GEAR:  Make sure to check out our AMAZING store at Trisports! http://www.trisports.com/endurance-nation.html

OK FRIENDS ---- from now on we will have one weekly post that isn't this long and I will make sure you have all the information you need! If you need me at all - shoot me a message!