Archive for July, 2009

Endurance Nation is just over two years old, the product of much coffee and discussion between Rich and Patrick at IMCDA ‘07. What started as two coaches with zero athletes between them is now a truly global Team of over 400 members…in less than two years. The Endurance Nation you see today is MUCH different from what we envisioned…and that’s a good thing.

As we prepare to re-open the Team in Fall of 2009 (you should join the waitlist here) with a whole new host of resources and infrastructure to enhance our work, we are conducting an internal review – where we are, how got here, and where to go now. Making this public is not only true to how we work, but might even prove interesting / useful to some of you.

As a business, Endurance Nation is centered on five basic principles:

  1. Know what you are good at…and do more of that.
  2. Know what you are not good at…and don’t do that.
  3. Listen to your customers.
  4. Don’t just give your customers what they want, give them what they need.
  5. Build a business that supports your desired lifestyle.

After a great deal of self-assessment, we determined that:

  • We are both good communicators and teachers. Comfortable with writing and speaking on a broad range of topics.
  • We are comfortable with technology: podcasting, video creation, social networking platforms, etc.
  • We spend most of our time building as we go, preferring to run now with an 80% plan than wait for the 100% plan to develop, confident we can tweak and fix problems on the fly.
  • We both prefer to manage a very, very small number of very high quality relationships. When we move away from this, our potential for making mistakes increases.
  • We have a great deal of experience with leading and fostering communities.
  • Neither one of us is willing to compromise our preferred lifestyle. For Patrick, this means spending tons of quality time with his two young daughters. For Rich, this means leveraging his flexibility to work and travel anywhere, anytime.

We applied these items to an analysis of the common coaching models in the triathlon space. Our assessment:

One-on-one Coaching Model: One coach with a small number of clients paying a high monthly fee.

  • Not scaleable; there is only so much of you to go around and so much space you can rent out in your head.
  • High risk, as a significant percentage of your income is dependent on the training, racing, lifestyle, and family budget whims of a small number of people.
  • Very little opportunity for individual growth / development.

Cloning Yourself: Recruiting and training additional coaches to work within your brand.

  • More scalable but inefficient. In our experience, it takes a lot of work to put a new coach in front of enough people whereby they and YOU make enough money to make it worth your while.
  • Risky, as someone else is on the street representing your brand.
  • You spend less and less time coaching, more time managing others.

Selling Your Time: Testing, opening a physical location, running local coached workouts, etc.

  • Unacceptably high fixed and lifestyle costs: facilities/overhead, insurance, time, etc.
  • Not enough scalability, only so many places you can physically be.

Selling training plans: Generic training solutions delivered electronically via the web.

  • Excellent scalability.
  • The creation of supporting materials is very easy for us, given our communication skills.

Our respective models, over coffee at IMCDA in 2007, was a combination of the 1:1 coaching and training plans models above. We recognized that we had each taken it about as far as it could go, working solo, and had reached a significant fork in the road. By combining our efforts and strengths, we could carve out a new road and go in a completely new and unexplored direction. The resultant business model would:

  • Leverage our significant 1:1 long course triathlon coaching and training plan experience to create the most effective and detailed training plans on the market. Our goal was to create affordable solutions that worked for 95% of the people, 95% of the time.
  • Leverage our communication skills, our relative comfort with technology, and community-building expertise to solve the remaining 5%.

With a whole lot less than the above written on a few napkins at a local coffee shop, Rich and Patrick returned to their respective Coasts to begin cutting ties with the old model and building the new one. We quickly settled on the name Endurance Nation as being representative of the larger movement we were trying to create. At the end of the day, thousands of triathletes across the US wake up stoopid early in the morning to train solo and live vicariously during the work day by surfing tri forums. It was – and is – our mission to unite these self-coached athletes through world class training protocols and an online community that fosters learning, encouragement, and athletic development.

We are excited to share our coaching and business development story with you. Stay tuned for our next installment in the coming weeks.

Got questions or feedback? Post away in the comments, we read’em all!

Popularity: 13% [?]

Endurance Nation at Ironman USA 2009

Posted by admin On July - 29 - 2009

Executive Summary for Team EN at Ironman USA:

  • 36 Team members competed. View the complete Team results here.
  • 4 podium finishes: Maryka Sennema, 10:41, 1st W25-29, Kona; Jeffery Capobianco, 9:48, 3rd M35-39, Kona; Steve Chavez, 10:34, 3rd M50-54, Kona; Staci Studer, 11:11, 4th W35-39, Kona.
  • We are in the process of gathering PR info from the Team, but standouts include Carrie Chavez, IMUSA Team Captain, posted a 22′ PR to earn 6th in her 40-44 age group with 11:30, and Mike Cook’s 10:43, a 50′ PR.
  • Many first-timers reported great races. Without exception they credited the Team’s race execution focus with teaching them the skills that helped them avoid the pacing and other mistakes that hundreds of other athletes continue to make year after year.
  • Team dinner at Nicola’s attended by over 70 athletes, family and friends.
  • Nearly 100 athletes attended our Four Keys talk on Friday. Many, many thank-yous on the course and at the finish line by talk attendees.

Team race reports and stories from the weekends are beginning to trickle in. You can view them here.

Listen to the coaches recap on Triathlon Execution Radio

The Details:
Pictures here,


View this video online here.

The Swim: Water temps were a bi chillier than usual, but only by a few degrees. The water, as you can see, was calm and perfect for a great swim. Preliminary reports suggest it was a very aggressive & physical swim start. Almost everyone was close to their predicted time.


View this video online here.

The Bike: Cloudy and humid conditions ensured that everyone was pretty cool for the first one to two hours on the day. The roads were slick from the rain, but it wasn’t actually raining when the athletes were on the bike. A few folks geared up for the ride, probably scared from 2008, but it wasn’t really necessary.

Lap one was, as always, pretty fast. Most folks hit the timing mat at mile 36 (end of the out/back) with ridiculous time splits…the climb back to town settled most people down, but for many the damage had already been done. Lap two saw the adrenaline that carried most of the competitors through the first 56 miles fading fast. Hills were longer, the wind picked up and the return to town, all 20 miles from the end of the out/back (or 12 from the bottom of the “climbing section”) were very tough. Athletes who followed the Four Keys Ironman Execution protocol to pace properly were definitely in a good place…and in the minority.

We estimate that, on average, athletes rode to their potential on race day, if not a few minutes slower. Conditions were tough but not crazy.


View this video online here.

The Run: Athletes ran in the same overcast and muggy conditions that pervaded the bike leg, with the only real “break” coming in the form of about 90 solid minutes of hot, hot sun starting around 3:30pm. As a result, almost everyone had to deal with this on the run as some point, and for many it was the last straw.

As usual, the solitary portion of the run along River Road was tough for many…this year the officials really enforced the no-bikes rule back there making it hard for anyone to get in to cheer. Rich and Patrick rode down Papa Bear to River Road and then walked in to station themselves at about mile 7/19, critical pacing markers for out Team. From there they encouraged or cracked the whip as needed, Twittering updates to the rest of the team eagerly following the race online.

In all, most Team EN athletes had a solid day despite the weather and terrain. The combined humidity and heat zapped many goals, but few reported being disappointed. It was truly a day that demanded 110% mental focus, execution, and physical strength. Coming up short in any of those areas meant you paid the price.

From the Pointy End: On the pro / Kona qualification side, the folks were still fast. While the overall qualification times really didn’t change from past years, the conditions meant it was harder to earn that same time. The top athletes were once again the best runners on the day, able to run fast times despite the high temperatures. The men’s and women’s overall winners both built dominating leads on the bike and then cruised the run.

Congratulations to all the finishers. You have earned some well-deserved downtime…and lots of fluids! Happy recovery and see you at the races.

Popularity: 16% [?]

Facebook: Ironman USA Race Group Members Update

Posted by admin On July - 29 - 2009
Endurance Nation IMUSA Race Group Members:

Congratulations! It was great meeting so many of you at our Four Keys talk and about town during race weekend. It’s always great to put faces and handshakes to names and email addresses! Now that you are finished with your big day, we have a few resources and notes for you:

From our conversations with you at the race and emails from you afterwards, we know that many of you are considering joining the Team for the 2010 season. Here’s some more information to help you make up your mind:

  • Endurance Nation membership is by invitation only. Your first step is to add your name to our waiting list here. We will issue invitations (A) to our waiting list after major races and (B) after our current squad sorts out their intentions for the 2010 season–no later than October 1st.
  • Please read the official IMUSA race summary post from Rich and Patrick: results of our Team, preliminary race reports from our members and more. At IMUSA, Endurance Nation had 35 finishers, 4 Kona qualifiers (1st, 2 x 3rd, and 4th AG) and simply too many PR’s to list here. Complete results are here (view results now). The team had 26 athletes at IMCDA, we’ll have 25-30 at IMLou, IMWI, etc. Two races into the US IM season and we have seven athletes going to Kona.
  • If the Team is not for you but you are interested in using Endurance Nation training plans and resources for next season…no worries, we have you covered! We are in the process of rewriting our OutSeason training plans, to be released September 1st. Brand new Ironman and Half Ironman training plans will follow in the Fall or early Winter. Please follow TeamEN on Twitter, as this is the vehicle we will use to deliver our best discounts to the public.

Congratulations again on a great race! We hope you considering joining our team or using our training resources for your next long course triathlon!

Rich Strauss and Patrick McCrann
The Endurance Nation Coaches

Popularity: 10% [?]

Four Keys Speaking Notes

Posted by admin On July - 21 - 2009

You’d think after delivering this talk about two dozen times, making into a DVD that has sold nearly 2000 copies and an eBook downloaded over 3500 times, we’d have this talk completely dialed in…and we do…but somehow we manage to never deliver the same talk twice. That’s probably not a bad thing (keeps people comin’ back!) but just for fun I’d thought I’d sit down here in Starbucks on a wicked hot SoCal day to actually draft some speaking notes!

Admin/Introductions
Disclaimer: It’s 48hrs (or more) before your race, we could be total clowns for all you know, if we say anything whack, catch us after the talk!

Endurance Nation: Coached triathlon team for long course athletes, membership is $79/mo.  ~400 members, ~150 on the waiting list, if questions please see us or our athletes (will have 37 in red 4KEYS shirts @ IMUSA).

Your Coaches:

  • Rich: West Coast, no kids, two dogs, rides motorcycles, former Marine Corps, straight man.
  • Patrick: East Coast, two daughters, two cats, former Peace Corps, funny man.

The Four Keys:

  1. Execution, not Fitness
  2. The Line
  3. The Box
  4. The One Thing

1. Execution

  • Proper execution = not slowing down on the run.
  • Good run = successful race.
  • 80% – of the field does not know how to execute. Proper execution = usually doing the opposite of what everyone else around is doing at the time. Do you look wrong at the time? If yes, you are right and they are wrong!
  • No such thing as a good bike followed by a poor run.

2. The Line

  • Mile 18: where the race really begins, is largely about continuing at the same pace and not slowing down.
  • Are you at Mile 18? NO. Stop being stupid.
  • Count the people you begin to pass after mile 18.

3. The Box

  • Only control what you can control right now, forget the rest.
  • Swim: Only swim as fast as your ability to maintain form. If form slips, slow down.
  • Bike: If you’re going to booger your race, and 6-9mo of training, it will be in the first 40 miles of the bike; no such thing as a good bike followed by a poor run; ride your “should” bike split, not your “could” bike split; description of Endurance Nation Double Top Secret Squirrel Hill Climbing Technique; think you can ride faster than we say? Prove it by running well off the bike.
  • Run: Nothing matters until mile 18; give us 3 minutes – that’s 30 seconds per mile for the first six miles – and we will make your race; don’t race, go on the offensive, engage the race until Mile 18; if you have a great final 6-8 miles, pass hundreds of people, set a run PR and are pissed at us because you think you could run faster…meet us at the Brewery, we’ll buy you a beer.

4. The One Thing

  • You must have a very clear reason why you are asking your body to do this Ironman, because…
  • At some point in your day, your body will begin to push back. It will say, “I have been out here for many hours doing what you say, eating gels, and I hurt and I want to stop.”
  • Since, in most cases this is a conversation between your body and your mind (and not an outright implosion), you need to have a very clear reason ready.
  • For some it’s to finish in the daylight with a smile, for others to get to Kona…whatever yours is, figure it out now and have it ready for when it matters.

Conclusion of Talk:

  • Re-introduce EN.
  • Where are all of the other big name IM coaches? Not giving you a free talk in the grass 48hrs before your race, apparently.
  • Get Your Mind Right: RnP at Starbucks and the LP Brewery to buy you coffee, beer, talk you off the ledge about your race.

There you go! Dig it? Want more?

Popularity: 10% [?]

Nailing Your Ironman Triathlon Taper

Posted by admin On July - 20 - 2009

With Ironman USA around the corner, and customary race execution focus in full effect, it’s time to dig back into the EN archives for more info on tapering. We have two posts and one podcast for your reading / listening pleasure…so back away from the ledge, put down that triple espresso and tune into what’s going on right now with our training, body, and mind!

If you need to understand the taper, and understand the demons that are tearing at you right now, in the last few weeks before your race, then you’ll want to read the Ironman Tweak. This is a complete mental and physical overview of the what, when, why and how of tapering for an Ironman.

For a specific version of what to do during an Ironman Taper — if you don’t have specific guidance already — read this previous post.

For the full technicolor (and latest) version on this topic, please download and listen to our Ironman Taper Podcast Episode.
Join Rich and Patrick for this hour long show that covers the elusive Ironman taper. In addition to outlining how you can set up your own taper, Rich and Patrick conduct an interview with Dave Halligan about his experience at the Mooseman Half. Your fearless leaders finally have time to discuss a few of the nuances of the IM Coeur d’Alene swim and transition areas. A great hour!

Popularity: 12% [?]