Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

TeamEN takes on Ironman Arizona in the Arizona desert!  Looks to be a challenging weather day but the team is ready to make it happen.  This is a favorite event for many of our racers and they can’t wait to light this firecracker.

Meet a few of them below.

Terry Olivas

TeamEN Ironman Arizona Race Captain

My name is Terry Olivas and I’m a 40-year-old heart surgeon from Anchorage, Alaska.  I have been with Endurance Nation for 2 years and, thanks to them, I’m well-prepared for another race.  This is going to be my second ironman.  I raced IMAZ last year but many factors left me feeling frustrated despite a fairly well-executed first ironman.  I am back this year for redemption with hopes of running a clean race to my utmost potential.  It has been a long year with a job change and move from North Dakota to Alaska, so I’m very excited to have a great race.  As always, I’ll be joined by my awesome wife, Peggy, and many family and friends who are making the trip.

John Stark

Danville, CA (San Francisco Bay Area)

Endurance Nation Race Director 

Well, here we go.  After a long season being your race director it is now my turn to execute on a race day.  Unfortunately, it will be a swim, bike, and WALK for me.  My left knee finally screamed “NO MAS” about 6 weeks ago. So I am now officially an AquaVelo dude.  My goal for IMAZ this year is to simply “have fun with my fitness.”  My “One Thing” is to high five as many volunteers as I can and to cheer on as many athletes (EN and non-EN) along the course as I can.  Especially during those late hours when the death march is happening.  OK, that is Two Things.  :-)

About me:  I am 47, a stay-at-home-dad, married to the best wife ever, Cheryl, and we have a 9 year old son, Nolan.  We live about 45 minutes east of San Francisco.   I have been an EN member since October of 2008.  I have completed IM CdA 2x (2006 and 2009), completed 12+ Half Ironman’s, completed ultra running events up to 50 miles, finished 5 marathons, and done countless shorter distance events.  I run the local Cub Scouts, oversee technology for the elementary school foundation (hardware side), love to work in the yard, a computer technology hobbyist, and sell other peoples crap on eBay.  In my previous life I was an International Marketing Executive with a focus on Asia with offices in Hong Kong, Makati (Philippines), and Sydney (Australia).

This was my first year as EN Race Director and learned a lot.  I am already ramping for the 2012 season and I hope to be able to support TeamEN even more in the coming year.

Rock on!

David Ambrose

My name is David Ambrose.  Married with two daughters living in Ojai, California.

I am the chief financial officer of a small regional managed care health plan in SoCal.  AZ will be my 4th IM distance race (first time at AZ) and my first IM after a 2 year break from this distance.  After AZ, I will again be taking at least a two year break again from this distance, though I will keep busy with lots of cycling events and shorter course triathlons.  In AZ I will be joined by my wife and two daughters, who guarantee to provide me an extra boost of motivation when they spot me on the run.  My youngest daughter is very excited to be part of this adventure.  I’ve been with EN since December 2008 and have made tremendous fitness and performance gains over the last three years.  In AZ, given the course dynamics (assuming no weird weather implications and other intangibles outside my contro)l, my FTP and running being much greater than 2 years ago — I have a very good opportunity to have an IM PR time — possibly a very large PR, though I do not take this for granted at all.  If I can demonstrate to others than one can get faster with age, then I will have a big smile. My fantasy is to converge with some EN teammates on the run, form a group dynamic, and we all motor along taking turns leading our little pack.  That would be sweet!  For those of you volunteering and cheering on the team,  thank you very much.  Every little cheer out of energy will be absorbed by the athletes and utilized allowing everyone to have an awesome day.

Scott Alexander

Paul Stone

Paul stone from Dallas Tx.  I am 38 and in my second year with EN.  I have enjoyed the journey and can honestly say that after getting sick and losing 8 pounds the morning of IM CDA last year I only survived the entire day because of the execution advice of RnP on race day.  This year I come more prepared and educated than before.  My wife Lisa, my sons Ethan and Everett will be there as well as my parents.  We cannot wait to meet more of the team and complete the day.  See you guys on the road! Let’s all have the day we planned. EXECUTE. Then back to the pain cave.

Matt Samojeden

Matt Samojeden, 55 years young and Live in St Louis MO.  Third year doing Triathlons after being away from the sport for over 20 years.  This is my 1st IM AZ, my second IM this year and 6^th IM. This is my third season with EN.  I’m a business development executive for Hubbell, a large electrical equipment manufacture. The job has a significant amount of travel which makes getting the training done an added challenge at times.  My wife Sandra of 23 years is into Nature and wildlife photography.  So when I not training, I get to be Sherpa and carry the heavy gear.

My goals for IM AZ this year is for a run PB!  I hope my legs show up and don’t cramp in the cold water swim!  Looking forward to meeting all at the race.

Andrew Kantor

I am excited to say that IMAZ is my first IM.  My journey started 4 years ago when I was asked to compete in a triathlon relay team for my company as the runner.  I decided that day I completed the relay that next year that I would do my first Triathlon so my triathlon career began.  So it began…I did my first year of Tri’s on my mountain bike, bought a road bike in 2009 and completed IMKS in 2010, and signed up for IMAZ in November 2010 when I volunteered at IMAZ .  I have a very supportive wife (Cynthia ) and three extremely supportive children (Allie (8), Trev (6), and Will Scottie (3) who have been very understanding during the EN training plan.  I was brought to the Haus by Alex Tasic who helped me with some of my first swim lessons in Kansas…thanks Alex!!!!  I am very excited and ready for the IM adventure!!!!

David Lesh

M31 – Sacramento, CA

This is my first season doing triathlons. I purchased my first real bike in August 2010, had only ever jogged as far as 10k, and never swam for real until I joined EN in October 2010 after my first sprint triathlon. From there I went on to complete multiple Olympic distance triathlons and a half Ironman (Vineman), getting faster and more confident with each race. Arizona will be my first attempt at the iron distance. My journey from absolute beginner to Ironman hopeful has been challenging in many ways, but has also been one of the most enjoyable and enlightening years of my life. My wife Katie will be joining me at the race and has been my greatest supporter since I started this crazy triathlon game. I am super excited to meet and race with members of team EN that have been with me on this journey.

Jennifer Eckert

Hi, my name is Jennifer Eckert.  I’m 58 years old and have been racing triathlon for 20 years. My husband and I combined families and were responsible for the raising of our 3 children, all of whom are 34 and up now! I also have 3 grandchildren.

My first triathlon was a sprint distance in the early 90′s.  I caught the bug and increased my racing as the years came and went.  In my early 50′s I started bike racing on a women’s developmental team.  Crits, TT’s and road races.  It was a positive experience where I made some lifelong friends and learned some valuable lessons, (like racing against 20 year old college athletes is tough!!)  After getting taken out in a race I decided I would go back to the more civilized sport of triathlon.    Ironman Arizona will be my 4th Ironman.  I didn’t jump into Ironman and did my first in 2006 at 53 years of age.  I had watched my husband, who is my faithful training partner, supporter and biggest fan do many Ironman races before I decided to take the plunge.  I retired from management in the insurance claim industry 3 years ago and have plenty of time to train and sleep now!   My other Ironman races include Florida, Coeur D’alene and Canada.  Other memorable races completed were Pacific Grove, Alcatraz, Vineman and Tritons in Bozeman, Mt.

I’m looking forward to racing in Arizona, but will miss toeing the line my SO, Mike.  He had to withdraw due to an injury.  But he will be out there all day long cheering me on with words of encouragement which is the best!  I’m also looking forward to meeting new friends of Team EN.

Scott Dinhofer

Hey all! This will be my third IM start having done IMAZ last November & IMKY this past August. I am a divorced father of three girls (10,10 & 12 (yes Twins)) I was getting into marathons around the time I got married in ’95. Married life, commuting an hour or so each way to work and kids took their toll on me and I topped the scales a few years ago at 206. After getting separated a friend recommended I do an ironman, yes straight up, go for it! I was already down a bit in weight & was following a book he recommended and into my training for IMAZ. A little over a year ago, I was poking around the internet when I found a video of two guys preaching their four keys of ironman execution. This led me to the EN website, a purchase of the Long Course Tri Ebook which I devoured and here I am.  I am now about 170 which is 17 lbs lighter than a year ago. Looking forward to catching up with EN friends and meeting new ones in Tempe and executing a good race.

Dominic Malleo

I’m Dominic Malleo from Morristown, NJ.  IMAZ will be my 5th IM and 4th with Endurance Nation.  I’m pictured with my wife and best friend, Tracie our 7 year old daughter and 5 year old triplets!  This will be the first time since 2007 that my kids will be traveling with me to a race and I’m very excited to share the experience them.  My “one thing” is a PR (sub 11:26).  But no matter what the clock says, this is my last IM and I plan to enjoy the day, high five and kiss the fam as often as I see them, and shout out as many “Go EN”s as I can.  A special thanks to Rich & Patrick – your plans, tips and execution techniques have helped me get the most out of my fitness year after year.  I look forward to seeing the team out there.  Good luck and execute like the race ninjas you are.  Go EN!

Stephanie Stevens

Ready for IMAZ….bring it on!  This is my fourth year of triathlon, and my second Ironman (I did IMCDA in June).  I come from a long athletic background, but I was a Division I springboard/platform diver in college, and had never done cardio exercise for more than about 45 minutes at a time prior to triathlon.  My nerves are not as high as they were for IMCDA, so that is a good thing.  I’m from the Denver area and found EN after trying out some local triathlon teams and not being able to make it to many team practices due to my full work schedule (I’m a pediatrician in private practice and work entirely too much).  EN has been the best thing for me – I am running faster than I ever have (ok, that’s not saying a whole lot).  I will be at the race with a few Denver tri-buddies and my college roommate.  My husband and two teenage boys should be in the “audience”, as well as one of my best friends from childhood.  Glad to have tons of support on the course.  Really looking forward to seeing those of you I met in Coeur d’Alene and Aspen and meeting the rest of you.  I don’t have a lot of specific time goals for this race, mostly just goals related to my execution.  But, I am hoping to finish before my family has to leave for the airport to catch a 10pm flight.  Give me a shout-out or a high-five on the course…team EN is the best!

Mike Davis

I am Mike Davis, 46 years old and live in Colorado Springs with my wife Mary and two daughters Brandi and Cassie.  This is my 3rd year in triathlon and IMAZ with be my first Ironman. After running track and cross country in high school I didn’t do much in athletics until I started cycling about 10 years ago.  After a rough start to the year fighting foot issues and then a self inflicted shoulder injury in a crash I am coming to IMAZ feeling healthy with no goals other than to have fun and finish the race.  Mary and Cassie will be with me in AZ to cheer me for race day (and enjoy the much better weather)!

Mark Ulfig

Age 55, Married to Isabelle, father to Tyler and two precocious dogs, Elliot and Chief.  Ironman Arizona will be my 6th Ironman after completing Texas 2011, Wisconsin 2007, Louisville 2008, Lake Placid 2009 and Cozumel 2009.

Born and raised in the Detroit area now living in San Antonio.  Avid outdoorsman and lifelong learner, attended University of Michigan Engineering School, University of Houston Business School and Wayne State Law School.

Isabelle Ulfig

51 years old, family is Mark (hubby) and Tyler (son)  & our two big dogs. Presently living in San Antonio — though my hometown is Ann Arbor, Michigan.

Ironman Arizona will be my 14th (!) Ironman race. Previous IM races include Texas this past May, Canada (3x), Wisconsin (2x), Vineman, Lake Placid (3x), Coeur d’Alene, Florida, and Louisville.   Mark and I are also planning to race Ironman Canada in 2012.

Henry Sacco

My name is Henry Sacco. I live in Northern Massachusetts with my awesome wife Susan, daughter Ariel and son Henry Michael. I’m 42 years old and have been actively involved in endurance sports for the last three years. I work in a corporate environment and spend most of my day at a desk or in meetings. The three sport discipline of triathlon was a perfect outlet as I really wanted something interesting and challenging to keep me fit.

I started out in 2009 entering 5k races, half marathons and sprint triathlons. It wasn’t until my second year that I got the Ironman bug. This year I raced Ironman Lake Placid, Timberman HIM and now Ironman Arizona. I’ve found that I really enjoy the discipline required to execute long course triathlons and I’ve learned that it is so much more than just fitness! I’m surely still a newbie, but am looking forward to many additional years of racing.

This is my first year training with Endurance Nation and I could not be happier. I especially like that fact that the coaches account for the needs of age group athletes by building plans that accommodate disparate schedules and allow us to maximize the limited hours in a week. The wealth of knowledge found in my team mates and on the EN forums cannot be matched. Thanks EN!

Aaron Linkow

Steve Swanlund

This is the end of my first year with Endurance Nation, and my second Ironman since joining. Ironman Couer d’Alene was an awesome experience and one that was made even better by the members that did it with me.  My membership with EN allowed me to take part in the Epic Aspen Bicycle Camp in September in preparation for Ironman Arizona where I met some great people.  These late season Ironmans are tough to train for having been training for 50 weeks consecutively, but it was made a little bit more pleasant having the team to bounce ideas and concerns off.  I am looking forward to completing this challenge and having a great time doing it.

Jeremy Behler

This is the end of my first year with EN and IMAZ will be my first 140.6.  I’ve been doing triathlons for 2 years.  My background is in cycling where I raced in college (Breaking Away anyone???).  I picked up running 5 years ago and just started swimming 2 years ago as I got into triathlon.

I live in Cincinnati where I work at Procter and Gamble.  I’m married to Meredith with three kids: Davis (7), Clark (5), and Maggie (2.5).

Carrie Larson

Jonathan Needell

My name is Jonathan Needell and I am a 41 y.o. age group triathlete competing in Ironman Arizona. This is my first full Ironman.  I am a proud father of 2 beautiful kids (Caroline 11 and Harry 9).  My wife’s name is Christine and she is my best friend and my whole family has been very supportive this year.  I am originally from New York.  I am a 1992 graduate from St. Lawrence University. I spent 20 or so years being very overweight to obese. Two years ago I went on a diet and started masters swimming. Then I started running and eventually cycling. In the last 18 months I have completed a half marathon, marathon, two olympic triathlons, three half Ironman’s, and now I am attempting my first full Ironman. I recently (8 weeks out) injured my hip. Hip tendonitis with a bit of a tear. Rehabbing it is going well but I will not know if I can run until I get off the bike. I joined Team EN this year to learn how to keep up this Triathlon lifestyle for longer than a couple of years and I am looking forward to a long Tri career and the race on November 20^th.

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Making improvements to your training approach is a critical annual exercise if you are looking to improve. As coaches we perform the same review, although we have the benefit of looking at training and results from a detached perspective. And our top change for the 2012 season is a big one: we decided to eliminate brick workouts (aka running off the bike) as a “special” workout.

After years of reviewing results and the feedback of our athletes, customers, and comparing both with our own training and racing experience, we have come to the conclusion that brick workouts become less valuable as the distance of your goal race increases. In other words, they are more relevant to sprint triathlon training than your next Ironman.

Brick Workouts Have (Limited) Value for the Long Course Triathlete
Before we go further, let’s be clear that there is some value to running off the bike on tired legs.

1. Mental Value: Feel it, taste it, experience it so that your first experience with running off the bike isn’t on race day.
2. Pacing Value: Learning the disconnect between Rate of Perceived Exertion (RPE) and Pace. You’ve just been pedaling a bike for hours and now you are running. It’s very common for you to feel like you’re running at 8:00 per mile pace, only to actually be running at 7:30 per mile pace or faster.In addition, because everyone around you is running too fast, you are getting a lot of feedback that this “too fast” pace is the correct one. In fact you’ll most likely feel as though you’re not running fast enough!  A brick run will help you experience this disconnect without the pressure of a race. It will also build your confidence to run your pace vs the pace that everyone else is running in the first critical miles on race day.
3. How Do I Get My Legs Back” Value: It’s important to learn how to adjust your running form in the first couple miles in order to get your running legs back. A few bricks can help you develop and refine your own strategy to achieve this.

Become a Faster Runner by Creating Opportunities to Run Faster on Fresher Legs
Inside Endurance Nation we define fitness as the ability to do work. The “work” referenced here is the effort required to propel you down the road on the run, up mountains on your bike, or across the pool. Increased fitness then is the capacity to do more work.

The purpose of every single workout is essentially to increase your capacity to do work, and it’s under this lens that the value of a brick workout quickly disappears. Simply put, very often a brick run for the long course triathlete is a relatively slow run on tired legs. We’ve learned that the best way to become a faster runner is to create more opportunities to run faster on fresher legs.

Long Course Running is about Race Execution First, Fitness Second
There is no doubt that long course triathletes are very fit people. They swim, bike, and run a LOT, and they are doing a LOT of brick runs. But the vast majority of long course triathletes are under-performing — running slower than their potential — on race day, especially at Ironman.

Our experience across thousands of Ironman and 70.3 finishes since 2007 says that the majority of the time, failure to run to your potential on race day is a race execution issue. This is accomplished by either riding or running too hard, especially in the early stages of each leg of the race.

• The Bike:  Riding the first 45 to 90 minutes of the Half Ironman or the first two hours of the Ironman bike too hard, especially when hills and headwinds are present.
• The Run:  Running too fast in the first three to four miles of the Half Ironman or the first six to eight miles of the Ironman.

Just stand on a random hill on any Ironman bike course and you’ll see the majority of the field crushing it, working much too hard. Next, stand at mile one of the run course — you’ll think that the majority of the field is going to run a sub 3:30 marathon because there sure are a lot of folks running sub 8:00 miles. But then go out to mile 18 and you’ll see these same very, very fit people running dramatically slower.

Yet after the race, the discussion around under-performance turns away from strategy to fitness. This is because triathlon culture presents training and fitness as the answer to questions about speed and performance vs becoming a smarter, better executing long course triathlete.

Running Off the Bike is an Issue of Skill
As a triathlete fit enough to ride and run, you have no issue getting off of your bike and actually running. The challenge lies in being able to synchronize how you are working (input) with how fast you are actually running (output). One brick run where you realize that your actual pace is significantly faster than your perceived pace is enough to drive home the lesson.

For most, the initial transition about bike to run is about finding their running stride. Learning how to get from the funny post-bike leg feeling to a smooth running stride is an individual process  that, once learned, is effectively ingrained in your brain.

While running with your proper form is more efficient, it’s not necessarily any faster than the early time you spent running off the bike (as that’s usually faster than desired). If anything, finding your “run legs” means settling down into a pace that’s appropriate for the race itself.

The Wrap Up
We realize that two triathlon coaches telling their athletes and readers to not run off the bike…is very unusual! We have reflected on what we’ve learned in our nearly 20 years of Ironman coaching, over 40 personal finishes, thousands of athletes coached and dozens of races observed.

In summary, we’ve learned :

• The vast majority of the time, under-performing the run is the result of overcooking the bike or the first quarter to one third of the run.
• If you want to run fast you need to create opportunities to run fast, on fresher legs, vs slowly on tired legs.

Interested in learn more?
Go here to download our Brick Adjustment Guidelines, a FREE resource we’ve created to help you integrate these ideas into your training plan!

Go here to listen to the podcast Rich and Patrick recorded to accompany this article.

Endurance Nation Triathlon Coaching
With over 500 members, we are the worlds largest and fastest growing long course triathlon team. Go here to create a FREE 5-day trial membership.

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Lactate Threshold, Rate of Perceived Exertion, or Functional Threshold Power? Periodization or Reverse Periodization? Tastes great or less filling?

As a triathlete it’s easy to get caught up in confusing and conflicting advice on how you should/should not train. As coaches of busy age group triathletes, just like you, we’d like you step back and consider our approach for maximizing results for our Team.

The conversation of how to train takes place within the context of relatively fixed resources: time, money, etc. Any discussion of how to train must be approached first with the question:

What approach will yield the highest rate of return, on race day, for my investment?

These are questions you deal with in your real world every day — in your job, with your family, and in your personal life — about how and where to spend your time, money, and attention on a long list of possible choices. Triathlon training is no different!

In this series we will introduce you to the concept of framing the majority of triathlon training and purchasing decisions with the context of Return on Investment. We’ll then drill this topic down into each discipline, identifying for you both high and low ROI opportunities in each sport. In the process we hope to bring you several years up the learning curve, saving you hundreds of misspent training hours–and thousands of dollars as well!

The Return on Investment question has two components:

• The cost of inputs.
• The absolute potential gain/time savings on race day.

Typical Age Grouper Inputs
The “stuff” we have available to “spend” on our sport

• Time — How much time to spend swimming, biking and running each day and across a week. This should include the admin time (packing a bag, driving to a session, showering afterwards, etc) on the front and back end of each session.
• Headspace — Every training session comes at a cost (and often a benefit) to the amount of room we have in our heads for stuff. A three hour solo trainer ride in your basement in January and a three hour Saturday ride with your friends in the sun in June are just two examples.
• Spousal Approval Units (SAUs) — Our tongue-in-cheek term for the costs that your training decisions have on the live of those important to you.
• Money — Pretty obvious!

The costs of each of these inputs are variable, usually as a function of their distance from race day and/or your experience in the sport.

Time
Training and admin time applied farther away from your goal race is more costly than time applied closer to your race. In addition, training time applied closer to your race generally has a greater rate of return on race day than time spent months and months in advance.

For example:

• A three hour trainer ride on a Sunday in December — during the holidays and in the cold and dark after a long year of triathlon training, while ignoring a well-defined “honey-do” list of things you have been putting off, just because your upcoming season ends with Ironman Florida in 11 months — is much more costly than that same ride, outdoors in the sun with your friends in September.
• Likewise, that 3hr ride in September is much more likely to have an impact on race day than the 3hr ride that did or did not happen eleven months before your race.

Headspace
It’s relatively easy to determine the time cost of a training session: time on the road + admin time (preparing, driving, showering, etc) = total time investment. However, the cost, or benefit, of that session to your headspace — the limited amount of attention, motivation, and personal investment we each have available to us — is an intangible cost and often difficult to determine.

As Ironman coaches whose athletes are registering for races often a year in advance, we encourage you to be very, very aware of the fact that you only have so much motivation and focus to apply to the problem of training for your race. If you are putting your feet on the floor at 0530 in January and telling yourself you are “training for” Ironman Wisconsin…that’s a very, very dangerous place to be. You are at high risk of being burned out, insane, or worse by June.

Spousal Approval Units (SAUs)
We all have an SAU account and it helps, to say the least, if we can keep that balance in the black! Your decision to make a time and head space allocation to a training event is also a decision to impose an often involuntary expense on those close to you. This is very often a debit to your SAU account. Very simply, if you’re not careful with how you spend your SAU’s, while not making an effort to accrue as many as you can here and there, you’ll find yourself in a situation where “how to train for this triathlon” is the least of your worries!

Money
A $500 expense is a $500 expense regardless of when you decide to spend it. However, the ROI of many expenses is often a function of the experience of the athlete. For example:

• A non-swimmer spending $500 for 10 x 1h one-on-one technique coaching sessions with a knowledgable coach armed with an underwater video camara — is a high ROI investment.
• This same athlete instead spending $500 to upgrade their aerobars to the latest and greatest they saw advertised in a magazine — is a very low ROI investment.

With regards to these inputs, we see ourselves as time and headspace investment managers, SAU balance consultants, and triathlon financial advisors. Our advice is this:

1. Keep your training volume as low as you can for as long as you can.
2. Frame all purchasing decisions within the ROI equation, resisting the siren call of bling.

Instead of racking up huge training and admin hours in January when they are very costly and have a low rate of return for your September goal race, try to keep your January time investment very low. Create a training plan that weights your training hours closer to your race, where they will do you the most good.

Keep your head investment low by putting short term goals in the calendar. We generally like our athletes to not be training for–or focused on–anything farther than about 8-12 weeks in the future.

Rather than nickle and diming your family for a 4-5hr ride every Saturday for months and months, we suggest you limit the length of these training sessions. Cut it short and/or do what you have to do to accrue SAU’s so you can cash them in closer to your race.

Finally, recognize a marketing pitch as just that, even going so far as to assign a dollar amount to each “promised” minute saved on race day.

We’ve found that applying the ROI lenses to all of your training and purchasing decisions is very powerful. For example:

What dollar per hour value do you place on your time on the weekends? Remember that this is YOUR time, not your boss’. This is when you likely spend time with your kids. What’s your hourly on watching (or missing) your 10yo boy’s soccer game? Let’s say that amount is $100 per hour.

• If I can achieve the same or better results with a 4hr ride vs a 6hr ride…why would I waste $200 of your time per ride x 4 Saturdays per month x 7 months = $5600?
• Or before I have you invest 30’ in packing a bag and driving to the gym + swimming + showering + driving x $x/hr x 3 sessions per week in January…I need to able to tell you what rate of return on that time cost investment you can expect on race day, in September.
• The disk wheel ($1500) or aero helmet ($150)?

In future installments of this series we’ll drill down this ROI discussion into each of three sports, sharing with you our high and low ROI activities and investments for each.

Endurance Nation Triathlon Coaching
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Endurance Nation has officially launched two unique programs created to encourage you to train with an Endurance Nation training plan or join TeamEN for your 2012 season. They are unique and probably controversial, but if they can help you be a better triathlete then bring it on!!!

Cash for Clunkers

Our plans are in the 9th generation of improvement, proven through the results of thousands, and include tons of high quality supporting documentation. If you have already purchased a competitors training plan in the last six months? No worries!!!

We want to get you out of that clunker training plan and into a shiny new 2012 EN training plan! Buy an Endurance Nation training plan and we’ll reimburse you for the cost of your other training plan, up to $100. How it works:

• Go here to purchase an Endurance Nation training plan, noting our discount codes, then…
• Email us the receipt of your other training plan, with your mailing address.
• We’ll cut you a check and mail it to the address above.
• Da Rules:

• This program only applies to EN training plan purchases made after November 1st, 2011.
• You can only exchange for competitors plans purchased since 5/1/2011.

NEW: Triathlete Liberation Project

Are you currently coached by a traditional 1-on-1 coach?  Wondering if he/she provides you with 100-400% of the value of our $99/month Team Coaching solution?

We invite you to try our Team Coaching solution that we’ve perfected over the last four years, as we’ve built EN from 80 athletes in 2007 to over 500 today…with 80 having joined since September for the 2012 season…with these demonstrated results and testimonials.

Many, many of our members are former 1:1 coached athletes who like going faster, saving money and taking charge of their training.

How the Liberation process works:

• Go here to create your trial membership.
• Email us at admin@endurancenation.us with your EN Username as well as your current coaching situation. Be sure to make the title “Triathlete Liberation Project”.
• If you decide to join TeamEN at the end of your trial, we’ll send you a check for $100 that you can use to pay off your old coach, sign up for a new race, or something else to mark the occasion of your independence.

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TeamEN is ramped and ready to make it happen in Panama Beach with 25 rock stars ready to roll!  The weather looks spectacular for racing and if execution is the name, TeamEN has the game.

This is a lively bunch with HUGE mojo and lots of laughing and chatter!  Go TeamEN!

Meet a few of them below.

Jonathan McKenzie

2011 Ironman Florida Race Captain

I am Jonathan McKenzie a person who once thought people who did anything over a 5k were nuts.  Triathlons thats just for those fitness nerds. Well, today I sit 7 days out from my first ironman after a 3+ year journey. I started at about 217lbs and I will be racing IMFL at 177lbs.  I have completed about a dozen sprints (2) olympics and (2) 70.3 races. My wife has supported me through the whole process and for that I am very grateful. We have had a son in the middle of this triathlon journey and he is completely amazing.  My life is now mush more healthy and happy physically and mentally as a result of triathlon.  I joined Team EN last November and have really enjoyed the coaching philosophy.  I hope to just finish this first ironman and enjoy the whole day, no real time goals are set for this race other than achieving my potential on that day. I hope all of the competitors at IMFL are safe and wish the very best executed race for all Team EN athletes.

Robert Craig

My name is Robert Craig and I am a 46 y.o. age group triathlete competing in Ironman Florida for the 3rd time (2005,2008, present).  I am a proud father of 3 beautiful kids (Kyle 20, Meghan 9, and Robbie Jr., 7).  My wife’s name is Margherita and she is my best friend and an awesome triathlon support crew chief.  I am originally from Wildwood Crest, NJ.  I am a 1989 graduate from The University of Alabama and then I served 5 years active duty in the U.S. Army.  I separated after making Captain and then attended Wake Forest University Bowman Gray School of Medicine’s Physician Assistant Program.   I currently work as an Emergency Medicine Physician Assistant in Punta Gorda, Florida.  In  April 2006 I was struck by a car while training on my bike and suffered multiple trauma.  It was a hit and run accident in which I was struck from behind.  I required specialized hip socket (acetabular) surgery and had to learn how to walk again after 3 months of non-weight bearing.  I was told by the local orthopedic surgeon that I’d be lucky if I walked without a limp and certainly would not be able to run again.  Fortunately for me, I was transferred to a major trauma center and had one of the world’s best orthopedic trauma surgeon’s operate on me.  He told me I would do Ironman again and I believed him.  I was determined and began my return journey to Ironman training in November 2006.  I competed in Ironman Florida in 2008 but came down with a stomach virus the day before.  This led to a disappointing 13:41 finish.  This is my year for redemption so I joined Team EN last October and started with the October Outseason program.  I transitioned to the 20 week intermediate IM program and feel the best that I have ever felt leading up to an Ironman.  I think Team EN is going to have an awesome day on November 5, 2011.

Melanie Neumann

Dottie Catlin

Geoff Sage

Scott Davis

Age 42

High Point, NC

I  own a computer graphics company that caters to the home fashions industry, and am a self professed gadget geek. I live in the great state of North Carolina with the love of my life Michelle, and our two daughters Hayden, and Kiana. This has been a year of many 1st’s for me. 1st year training with EN, 1st year participating in a mountain training camp, 1st year completing a HIM, 1st year riding over 75 miles, and the one I am most excited about this will be my 1st Ironman. I feel that I have done everything that I can do to prepare for the race, I just now need to execute like an EN Ninja!

Shawn Thompson

37yo
married with a 2.5yo and one on the way.
Been in the Army for 18 years.
IMFL is my first full and I never thought I would be doing this.  I am in the Army and have been training in one form or another by nature of the job, but gravitated towards the gym and beach muscles.  Then had a back injury in 2005 that led to an artificial disc in March 2009.  After surgery I realized quickly that the gym days were over so had to find something to do or my wife was going to kill me for moping around the house.  My friend, and fellow teammate, Jamison Gaddy was telling me all about his adventures in triathlons.  So on Fathers day 2009 I did my first sprint and it was all over after that.  I traded in my Harley for a Cervelo P2.  I progressed to HIMs, but did it all wrong for a year or so.  Then found EN and started setting PRs and crushing my training partners.  The team is fantastic.  Everyone truly enjoys helping you achieve you goals, whatever you fitness level.  I couldn’t do this without the support of my wife and son.  They are the best.

Dusty Holcomb

I joined EN in September 2010 to prepare for my 2nd year of endurance sports with IMFL being my “A” race.  Training for IMFL has been a ton of fun and made extremely interesting by the arrival of our son Davis on 9/18/11.  I can’t wait to race down the chute at IMFL and see my super supportive wife Tonya and my soon to be 3 year old daughter Maddie.  I love that I am helping set a healthy lifestyle example for my family!  One day I’ll race with them!

Steve Kwiatkowski

This year I’m competing in my 5^th Ironman Florida along with my daughter Lisa…her 2^nd.  We kept up a blog this past year about the ‘journey’ atwww.irondaughterirondad.com

I’m a 57 year old, middle of the pack triathlete, with a PR 3 years ago of 12:57, and looking for a new PR this year.  I joined Endurance Nation a year ago for the January OS, and have enjoyed adding a lot more intensity into my training than I have in the past.

My 3 ‘kids’ are grown, married to Carolyn, and live in Davidson NC, just north of Charlotte.  I’m originally from Toronto Canada, and have been in the States for 30 years now, so about the only Canadian thing left over is the odd ‘eh’ and a weakness for beer.

I own my own software company that specializes in online sales presentations and online training programs, targeted to the automotive business.

By the numbers, I’m a ‘challenged’ swimmer…never swam until 6 years ago when I got into triathlon…probably end up around 1:30-1:40’ish…280 FTP on the bike, 41 vDOT running, so once the swim is over, the joy begins

David Morris

Casey Seabright

Casey Seabright is a native of Minnesota who now lives in the Atlanta area and works for Delta Air Lines.

This is my first year racing triathlons and my first year with EN. I was strictly a duathlete (non-swimmer) and IM sherpa for my Ironman wife Kim. I took swim lessons last year, signed up for IM FL and took the plunge. This year I completed a sprint, an Olympic, and 2 HIM tri’s. My goal for this year has been to make the swim cut-off at IM FL and to finish upright. My wife and I will be joining about 20 friends from the Atlanta area at the start line as well as the E’ Nation!  Good Luck everyone!

Brian Pautsch

Orland Park, IL

This will be my first Ironman race. I’ve been with EN for about a year now and have learned so much. I volunteered at IMFL last year to support the team, meet the coaches, see the race firsthand and guarantee my spot for 2011. My out season started great until I hurt my hamstring. PT is helping, but it may be an issue on the run race day. My goal is to get to the start line as healthy as possible and try to enjoy the day. If all goes well, great…if not, it’ll be a huge learning experience. No matter what happens, I will finish and then start getting ready for IMFL 2012. My parents, wife and kids will all be at the race. I’m really looking forward to seeing them as much as possible during the race. Seeing them at the finish line will be my biggest motivation all day.

Marc Robards

Tallahassee, FL
40
Ironman Florida will be my second Ironman, and second Ironman Florida! My goal is to execute at least as well as I did last year, spend less time napping in transition, avoid the draft packs, nail a low VI, negative split the run, thank as many volunteers as I can, and have fun on my favorite racing day of the year!

Tim Dux

Originally from Australia I have lived in the US for the last 7 years. I met my Wife, Jennifer, in Orlando after a 15k road race 6 years ago. In my teens and early 20’s I played professional rugby until a broken back put a premature end to my career. Training for an IM has reignited a flame in me for competition, perseverance and discipline that I have missed since giving up competitive weekly sport. A year ago I decided to step up and embark on this journey and I am elated that I did. I have drunk the EN cool aid since January this year and I am 100% convinced that without the support none of this would be possible. My goal is to enjoy the day, and execute. I am ok going slower in order to execute the race properly. My inspiration for doing this was the 30 for 30 on ESPN about Terry Fox, on my fridge I have a sign that simply reads: “what would Terry Fox do”, it keeps me going daily.lkjhkll

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