Robin Boyd-Kranis Official Coach Thread
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
So bummed about NC 70.3™ but not much you can do. It doesn't take away what you did, however, as you were doing good work. It just took away the finish line...good thing you are an endurance athlete!!!! 🤣
So, I have you doing the Run Durability Program as a means of bridging 2018 to 2019...so it's work / focus but it's not hard. Just consistency. Then you'll join in our OutSeason Plan for November to start building the fitness we want for your early season 2019 Half. I have loaded this up into Final Surge for you...all you need to do now is link your Garmin or Strava accounts so we can reconcile your training! https://www.finalsurge.com/GarminConnectSync
Your Races
- 70.3-VA on May 5, 2019
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 1, 2018
- On 10/1/2018 Load the -- Run Durability for Triathletes 1 (9 months out) -- 4 weeks to end on 10/28/2018
- On 10/29/2018 Load the Beginner OutSeason (Bike Focus) Plan, 14wks to end on 02/03/2019
- On 2/4/2019 Load the Beginner Swim Camp to end on 2/17/2019
- On 2/18/2019 Load the Beginner EN*Half Bike Fccused to end on 5/5/2019
- On 5/6/2019 Load the Post Half Iron Transition Plan, All Levels (2wks) to end on 05/19/2019
Your Notes
My A race this year and first HIM was supposed to be 70.3-NC. Super disappointed but ready to move onto thinking about next year. I have transferred that registration to next year 70.3-VA on May 5.
I really enjoyed the summer of training and hope to do at least 2, possibly 3 70.3 races next year. (VA, Augusta and NC)
My training and racing goals are to build fitness so I can keep up with my three teenagers and have fun racing.
2018 races
- Belews Lake Sprint 4/14/18 1:44:22
- Lake Norman Sprint 8/25/18 1:36:24
- White Lake Fall International, White Lake North Carolina 9/8/18 3:15:58To train for the NC_70.3 I was following the training plan the Fast-Track triathlete book as a general outline. I also referred to IronFit Training for Women Book and plan.
In general I ran 3 times/week and biked 3times/week. Swimming ranged form 1-3 times/week.
Hours ramped up from 5-6 hours/week in the spring to 11 hours at peak in September.
I injured my IT band one year ago during half marathon training ( a recurrent injury from an attempt at marathon training in 2014) and stopped running last October, then began rehab in November.
Your Homework
Tell Me Your Season Goals
- What will make you consider 2018 a success?
- What's your biggest limiter right now?
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)
- Coach 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 targeted forum for that topic. Power questions to the Power and Pace Forum. Race questions to your specific race 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
Thanks Coach
I took last week off to reconnect with kids and travel to parents weekend in South Carolina. I had a good call with Brenda last week and am now beginning to tap into the wealth of info on this site! Excited to get back at it and watch the festivities at Kona this week. Have fun!
Sounds good!! Can’t wait to catch up!!!
~ Coach P
Greetings Coach:
A couple of things to discuss during our call on Tuesday.
Race schedule
Thinking of adding Mistletoe half marathon Dec 1. and Wrightsville Half Marathon on March 8.
VA 70.3 5/5/19
Homework:
A successful 2019 season would include training for and completing two 70.3 races injury free.
Biggest challenges
IT Band
Work schedule: Balancing training with work schedule. My work weeks are 10-12 hours days but I also have lots of weeks off (1-2 per month) with opportunity for large volume pops.
Looking forward to chatting soon.
Robin
So great to talk with you yesterday! In case you didn’t notice, I did add you to our run durability group online. You should’ve received a text message. Several of the members there have already reached out to you just to say hi. You should check it out when you get a chance. Excited to see what we can do this Fall!
@Coach Patrick - not sure if you saw Robyn's questions above yours about adding in some races?
@Robin Boyd-Kranis
Welcome to your SECOND MONTH inside Endurance Nation!
To help you continue your progress, we have a few short questions for you. You can copy the questions and put your answers in your reply to this thread (no need to copy the questions, just keep the numbers the same!).
** Rankings **
Please rate the following items on a Scale of 1 to 3 (1 = Unsatisfactory, 2 = Satisfactory, 3 = Great!):
** Subjective Information **
** Additional Learning **
Now that we are beyond the initial learning curve of Endurance Nation, it's time to give deeper into some additional resources that can really help you out.
You have several options:
** Need Coach Input? **
Don’t forget you can schedule a check in call with Coach Patrick online here: https://calendly.com/pmccrann/15min
We are looking forward to your answers!
@Robin Boyd-Kranis
Welcome to your THIRD MONTH inside Endurance Nation!
This month we focus on helping you become more independent as part of your growth as a Self-Coached Athlete. Whether you are planning your season, preparing to race or transitioning to a new endurance challenge...Team Endurance Nation is ready to help!
If you haven’t done so already, please set up your Month Three Coach Call here.
** Training Focus **
We consider anytime in your season when you are more than 12 weeks away from your event to be a training focus. There are different phases of training (OutSeason®, General Prep, Sport Specific), but they are fall under the same umbrella.
Now that you are through your first two months of Endurance Nation, You have learned a few key “rules” of how we play the game, and you are ready to take charge of your experience.
Training Lesson Recap:
Taking Charge:
** Racing Focus **
Once you are within the final 12 week window to your event, it’s time to really focus. From key workouts to nutrition to logistics, there’s a great deal to cover. There’s a fine line between a great day and a day where you want a total do-over.
Key components of your final push should include:
** 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.
Tip: Find all your other call windows across your first year, please visit the EN Staff page.
Be sure to check out our Three Year Plan in Resources / Wiki so you can see how we recommend improving from season to season.
Coach Phone Consults
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 for 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!
Greetings Coach Patrick:
Checking back in as the Nov out season winds down. I have enjoyed having a set training plan that I trust will get me to the finish line. In reviewing the outseason: the highlights were some very good training weeks, a 20 day run streak and improving FTP. The downside is an erratic season with some weeks that were a flail.
Life has really been a series of "things come up" so it was refreshing to listen to your Podcast "Proven strategies to Build a Better Season. We have 3 teenagers that kept us jumping through hoops last fall. My father-in-law who lived with us passed away on Jan 12 after years of failing health, spending the last 2 weeks at home with hospice. Since thanksgiving there were times that training was a great stress relief and other times when honestly I didn't feel like doing anything. Things have finally settled down and I have this week and next week off from work to regroup.
A couple of thoughts for the next month.
I plan to extend the out season for 1-2 more weeks to maximize training during this time off from work.
I will start the swim camp next week as planned.
I don't feel ready for a half marathon at this time, maybe early March?
I just scheduled my 3 month phone call for Feb 19 and hope to focus on questions regarding Half IM training plan and race. Also want to discuss maximizing training with an every other week work schedule.
2019 schedule
April 2 Belews Lake Sprint or International
May 5 VA-70.3
June 9 Clemmons Sprint
July 20 Lake Hickory Sprint
Late summer/Fall Half IM TBD...
Happy Belated New Year and look forward to talking soon.
Robin
Thank you so much for the update! I’m so sorry to hear about your loss and the other associated life challenges you have experienced. Sounds like you have been able to strike a balance despite all the ups and downs. I know that is no small feat.
I think your plan for moving forward is a good one. It’s very hard to say that you would be ready for anything right now, one of the important outcomes of the winter training is a sense of consistency. I would rather that we hold off on racing 13.1 until we hit the point where you feel confident that this is the right choice for you.
As you noted, you still made progress even if it wasn’t of the linear type. The winter is great for that. Hopefully now as you settle into this two week stretch you will be able to smooth things out and consolidate into a more quality level of fitness.
I think we are still on track to your early-season half iron, so I do look forward to talking with you and sorting this out. If there’s any other information you can give me regarding your schedule or how you normally juggle things, feel free to do it. Even if that means just rearranging the workouts in FinalSurge and then letting me go back and take a look at it.
@Robin Boyd-Kranis - Great to talk the other day...thanks for the time!
I agree 100% with not jumpIng into the half...It's really not worth it given where you are at right now! 👍
Right now the focus should be on the Short Course stuff (fun!) and a nice longer bike ride (metric century to actual century).
Also consider coming to camp in Blue Ridge with us to ride baby ride! So much fun...bumping @Emily Brinkley Here so she sees this but you can email her at mile18campdirector@gmail.com too!
Tell me that short "first" race and I can recommend a plan.
Remember, goal right now is to get consistent. I suggest you join on of our GroupMe chat communities for accountability, jokes, support, jokes and lots of jokes. You'll want to mute right after you sign up! 🤣
~ Coach P
Greetings Patrick
Writing to say thank for the feedback. It has been an interesting few months and have learned a bunch from the experience. While long course remains a goal, realizing that it is just not conducive to my life at this time. Plan to take a break from EN until ready to take another shot at long course. I am so impressed by the community you have built and appreciate your expertise.
@Robin Boyd-Kranis Thank you so much for the note and for reaching out. I hear you on the time constraints of life and trying to strike that balance. Just wanted to remind you that Endurance Nation has lots of other resources for just cycling, just running in almost any athletic endeavor. Would love to still work with you if you’re interested. Just let us know he’s in the chat button below or via the email here: ppisaj2s@inbound.intercom-mail.com 👍