Russell Hunter Official Coach Thread [PlanEN]

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  matt limbert

  March 4, 2020 12:42AM

  Russell, Welcome! Super cool have you with us. You have some good fitness and I'm here help you transition to more structured training. I can explain your workout progression, show you where to find our race execution guidance, and how to connect with the rest of the team. I'm here to walk you through all of it.

  Let me know what you are interested in, and I'll point you in the right direction. Our goal is to not only make you fitter, but smarter, and offer you the help and experience of our entire team to put together a race you race be proud of!

  If any questions you have getting started - chat with me here or schedule a call with me here: https://calendly.com/new-member-phone-call/1

  A few thoughts on getting setup and organized

  First off, think of this as an opportunity to get fitter, smarter, and share your experience with the rest of the team. Coach Patrick has designed a Race 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.

  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. Check out the GroupMe, forums and the learning section from the main Endurance Nation page to get started (see below for links).

  Consider downloading the Final Surge App. This makes it way easier to add comments about how you felt, ate, weather, and paces etc. Those are all super helpful to you as you track your progress, prepare and plan your for your race.

  We definitely want to see those hours, miles, and heart beats - but we also want to know how you felt, mood, how mentally easy or hard the workout was, what you ate and drank on those long rides (helps dial in your fueling and hydration for long races), what went good (as a reminder) and what you want to work on next time. This takes your Final Surge account from just workout data to a full on training log - where you see your progression and become a smarter athlete. 

  To make comments, select the activity and click on the "pencil" icon to tap "how I felt" or "perceived effort." You can add a few notes about what you ate/drank, 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.

  For any questions you have getting started - chat with me here in this forum or schedule another call with me here: https://calendly.com/new-member-phone-call/1

  Here are a few things to do: 

  #1 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. 

  Here is how: 

  https://vimeo.com/395323696

  
  

  #2 Download the Final Surge App

  

  Final Surge | Mobile Apps

  https://www.finalsurge.com/apps

  #4 Join our GroupMe chat

  Our forums and 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, start a forum post, or just search the library.

  Your new Friends are waiting for you.

  GroupMe is an app you can download to your smartphone, that team members use to get a quick answer to a question, accountability, and celebrate a new PR! Download the app and join here:

  GroupMe

  ·        EN Live 24/7  [Join Here]

  ·        Run Group [Join Here]

  ·        Zwift Chat [Join Here]

  ·        Events  [Join Here]

  ·        Race Groups [Join Here]

  #5 Explore ways to get smarter. Train and race like a veteran! Learn more and dial in your own training and race execution. Get training tips and execution advice from other TeamEN veterans

  All of the Training Plans are explained here. Your plan is about halfway down the page. 6' video and a few short paragraphs.

  http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#half

  Check out the Opportunities To Learn and improve your race execution:

  http://members.endurancenation.us/Resources/RacingMemberCentral/RaceExecutionDetails/MasterRaceExecutionPage(HalfFull).aspx

  Use the Table of Contents links at the top of the page to jump to that parts that interest you.

  The EN 4 keys to Race Execution Video is a good place to start. Patrick talks about

  #1 Racing is Execution NOT fitness

  #2 The Line - is where you start racing. For the IM, that is mile 18 of the marathon. All your decisions set up your ability to race when you get to that line. There is no such thing as a good bike split followed by a poor run. The bike sets up the run.

  # 3 The Box - All day long you are going to race inside a box defined by what you can control. Ask yourself "What do I need to do right NOW to create the conditions for success at The Line? 

  # 4 One Thing - Before the race, you need to be able to answer the question: "Why am I doing this race?" During the course of your race day, expect your body to have a very convincing conversation with your mind: "This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you can't give me a good one, I'm gonna slow down."

  While these may seem simple, the process of pacing, adapting to conditions, and managing fueling/hydration is more detailed in the text and in the video.

  Detailed Race Preparation and Planning resources (Impact of Heat on Pace calculator, Pacing with Power on the Bike, etc.) http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution

  Check out Coach Patrick's videos under Learning -> Coach Lessons - "How to race in the heat," "Checklists and Race Logistics Matter"

  Forums. If social media and chat groups are not your thing. Take a look at our forums. These are not your typical forums or chat rooms. These are where our smartest members hang out and answer questions or give advice. https://endurancenation.vanillacommunities.com/categories

  Think of this as your biggest group of endurance and athlete friends. These folks are super helpful. We have a set of Wicked Smart Members (WSM). These athletes are vetted by the rest of the team and Coach Patrick. They are recognized for their expertise and willingness to help.

  As part of your TeamEN membership you now have complete access to the entire Learning section. Check out the Coach Lesson Videos, Race Execution Guidance there and look through the forums. There are tons of race reports to help you learn more about training and racing.

  #6 Smart Trainer Integration

  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 and get after it inside.

  SignIn

  http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason

  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.

  Chat with me here anytime or setup a call.

  Talk with you soon,

  Matt, Training Plan Coordinator

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  matt limbert

  March 12, 2020 9:15PM

  @Russell Hunter

  Russell, Thanks for the note. 😀

  RE: Team Zwift rides. Download the GroupMe app and join our Zwift channel. https://web.groupme.com/join_group/36550297/omhzBY8I

  That's where all the hard core Zwifters hang out and coordinate team rides.

  Zwift Account. ✔️

  Smartphone. ✔️

  That's all the tech you need!

  Matt

  GroupME (Team text) "How to" http://members.endurancenation.us/Community/GroupMe(TeamText).aspx

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  matt limbert

  March 23, 2020 1:36AM

  @Russell Hunter Just checking in. I think you are really getting the hang of this. How is going so far?

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  Russell Hunter

  March 23, 2020 9:13PM

  Hey Matt, thanks for checking in. Yeah, think I've got the hang of final surge and plans. Haven't been able to be as consistent with training as I would like due to shifting work/school schedules at home. Imagine the same is true for most everyone at the moment. Plan to dive into some of the other resources in time once a new routine gets established here. All the best, and thanks again.

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  matt limbert

  March 23, 2020 9:33PM

  @Russell Hunter Yeah, it has been crazy with race cancellations or postponements and schedule changes. "He who adapts best wins." Here is a good place to start: http://members.endurancenation.us/Learning/CoachLessons/RunDurabilityCheckIn.aspx

  or

  Check out phase 1 and videos for stages 1-4. More to come.

  https://www.endurancenation.us/roadmap/

  or

  Video + references + decision flow chart

  https://www.endurancenation.us/guides/endurance-training-and-racing-in-the-time-of-covid-19/

  
  

  Happy to help.

  Matt

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  matt limbert

  April 1, 2020 11:42PM

  Hey Russell, Thanks for filling out our survey! You are killing it!💪 I love your consistency.

  Get emails for your workouts everyday or integrate with your other calendars:

  https://help.endurancenation.us/final-surge-third-party-calendar-sync/

  Customize your workouts in Final Surge

  You will eventually do run and bike tests. You don't have to do them right away. But, in the next few weeks we'll schedule one when you feel ready. Then we will use your average heart rate during the test to set you customized workout 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 (there is a video here too): 

  https://help.endurancenation.us/final-surge-how-to-update-your-integrated-training-zones/

   Happy to talk training anytime. Schedule a call with me here: https://calendly.com/new-member-phone-call/1

  Matt

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