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

This coming Sunday is the August Ironman double-header with IM Louisville and IM Canada. IM Canada is the oldest North American Ironman event with this year it’s 27th running. Contrast this with Louisville, one of the youngest NA IM events which will take place in Kentucky for a third time this weekend. Team EN athletes will be present in good numbers at both events. Here is our Roster Snap Shots….enjoy and good luck to everyone!

PS — If you can’t be in Louisville at our FREE Friday 10am Pre-Race Talk, then follow Team EN online via our homepage on race day!

IM Louisville EN Athletes

MATT SAMOJEDEN:

First timer! “I did triathlons 20 years ago for 3 years and the longest was a ½ IM. I have been out of the sport for 20 years and turned into major couch potato. I started exercising again a year ago April. I started training to do triathlons last summer, joined EN nation in August. I will be down 76 lb on race day from my weight last April.” His expectations for race day: “Execute the EN way and stay in my box. Watch with a smile while the others who don’t understand proper pacing hammer the hills. Being my first IM I have no formal time targets, the objective is to finish. I don’t know how dark the run will get but I plan to only walk portions of the aid stations. One thing: To finish and hear the words “you are an Ironman”!!”

JIM YANOSCHIK:

Jim has done 23 IM’s but this will be his first time in Louisville. “I promised my wife that I would do IM Lou one day because we could visit her aunt and uncle who lives in Georgetown, KY. My wife has a horse and we would be in the middle of horse country. It was going to be a good trip. Last week Uncle Dennis went to the doctor with a pain in the leg. Turns out that he has cancer in 6 places in his chest and his leg. The doctors are still trying to determine the source of the cancer. My one thing has become to do the race for Uncle Dennis and his fight with the disease. I will try to think that if I am in too much pain, I can slow down. Uncle Dennis does not have that luxury. My expectations are to have a long catered training day and stay in the moment. My goal is to keep my stomach contents down and have a solid run. Pretty basic.”

CHRIS BENNETT:

This will be number three and first in Louisville for Chris. His race day thoughts: “Expectations? To be hot and bothered, but to also PR. The one thing on race day I’m looking for is to not blow up on the run like in my previous two. Mile 18 …”

BERNIE CONWAY:

This will be IM number 20 for Bernie and his second time in Louisville. His race day expectations: “I expect that it will be hot and humid. I also expect that I will be asking myself several times throughout the day why I keep doing these races. The answer to that question is also my “one thing”, stay focused, take charge of the situation, and bring this to the conclusion you’ve worked for.”

SCOTT BOLIN:

Third IM and first time in Louisville. “I’m expecting to finish, on my feet mostly, with a time close to my fastest if not faster (10:06) but won’t be disappointed with just finishing. I honestly don’t like to talk about expectations beforehand…. My “one thing” is to run under 3:30 for the marathon.”

NED PAYNE:

This will be the fourth IM for Ned and his first time in Louisville. He race day thoughts: “My big thing for this race is to be able to enjoy it knowing that I had a great training plan. I have not felt this good before a race in a long time. I am looking forward to counting people I pass in the last 8 miles of the run. I have to be honest about that. Having said that, I know I have just thrown out the largest jinx I ever could. Now I have to go and find a chicken to sacrifice.”

GREG CROFFORD:

Greg returns to Louisville this year for his second IM. His expectations this year: “Looked to just finish last year. This year I’m looking to push it a little more while leaving room to recover quickly. I’ve got two little girls that I’ll look forward to seeing along the course to keep me going.”

KRIS FRAZIER:

Kris is our RC for Louisville and she also is returning to Louisville for her second IM. Her race day thoughts: “Happy to have my health, good friends, family & training partners. My one thing is to honor the wisdom, tips, help and support of my fellow training partners by executing to the fullest extent of my fitness & abilities.”

DANIEL R MELAMED:

This will be IM number three for Dan. Dan raced a cold and raining IMWI in 2006 and then raced Vineman in 2008 with temps in the 90′s. His thoughts for Sunday: “… my hope for race day is weather somewhere—anywhere in between [IMwI and Vineman]. I have really enjoyed training this summer and my aim is to have just as much fun on race day. My One Thing: I shouldn’t be able to do this at all, but here I am anyway. So I have lots of admiration for fast people but no time goal for myself. I’m grateful to be out there and able to bring it home on 4th Street.”

MICHAEL JOHNSON:

This will the 6th IM for Michael. He has raced 4 non WTC events as well as IMFL. Last year he raced Redman to a PB of 12:43. His expectations for Louisville: “Goal: RUN the marathon (never have done it). One thing = Race to your capability. I deserve it!”

KATY ROSANE:

This will be number 10 for Katy and her first time in Louisville. Her veteran race day expectations: “…the usual…do everything I can to keep moving forward!!”

DAVE VANNETTE:

First timer! His perspective on Sunday: “I’m expecting that it’s going to be a long day… That said, I’m really excited about this race, and having my whole immediate family and some friends there to cheer me on will definitely give me a boost, especially on the run. EN and the coaches really have to get props for getting me to where I am today; I’m in the best shape of my life, mentally prepared, not really nervous, and feeling ready to execute a solid race. I have a few ‘one things’ for the day: 1) I want to make my wife and family proud and give them a good show at the finish line, not walking, not making them wait for hours and hours. 2) When I hit ‘The Line’ I want to suffer like a champ, my goal is to be able to say that one of my greatest athletic strengths is my ability to suffer well. 3) I’m not likely to be able to do IM in the next couple of years so I really want to make this one count! 4) I want to run a strong last 5k (sub-8′s).”

IM Canada EN RACERS

JORDAN VANCE:

First time in Penticton and his second IM. His expectations for the day: “My only expectation is to finish. Would love to finish sub-11 hours. My one thing? I suppose I could say that it’s to forget expectations come race day, stay positive, and keep moving forward.

FRED GILBERT:

Also a first time in Penticton and second IM for Fred – he finished the Vineman Full last year. A few thoughts on Sunday: ” I really just want to experience the magic of this legendary race, take it all in, and leave everything I’ve got out on the course. If I do that I will be happy. And I wouldn’t complain a bit if I finished sub-10:30!”

JAMES GRAHAM:

Another going for IM number two and first time at this course. James race day expectations: “Expectations are to have a strong race and improve on IM debut last year of 11:33 at Wisconsin and not get stung by a bee this year.

Really looking forward to doing this course have heard how hard it is and beautiful. One-Thing’s: negative split the run which I have done in all my races since joining EN (1 x IM + 2 x HIM) Go sub 11hrs.”

SCOTT BERGMAN:

This will be Scott’s fourth IM and all fourth in Canada. He goes to his familiar IM stomping ground with this race day plan: “Plan A – Sub 11:30, Plan B – PR last year’s time of 12:01. My One thing is Actually two things – 1) #1828. This was my Brother-in-Law’s badge number. He passed away from cancer this year. He was one of the most decorated helicopter pilots in Army history during his two tours in Vietnam then dedicated the next 36 years serving his community as a Fire Fighter. I am dedicating this race to him. 2) After four consecutive years of Ironman I am going to take at least a year off (but still do HIM’s). This is a PR year for me.”

JILL BRAMMER:

IM Canada will be Jill’s second IM after her first IM in Lake Placid last year. She is hoping for weather improvement in Penticton. Her thoughts: “I’m a little nervous about the hills since I live in South Florida where the largest hill is a drawbridge but I survived IMLP so I’ll have a go at the hills in Canada and see how they compare.”

LAIRD LIDSTER:

This will be number three for Laird and first time on the IM Canada course. His thoughts for Sunday: “Expectations: Simply execute a smart race plan. Patience early on the bike, stay on target, hold back in the first 5 miles of the run. My One Thing: still working in that…hard to have just “one thing”!!!!! I normally go through a whole list when the going gets tough.”

GLENN BYRD:

a.k.a. the Byrdman raced IM Wisconsin last year and will go number two in Penticton. “Expectations: I expect to have a blast! The long months of training are over and the race is the icing on that cake. My race day ‘one thing’ – FINISH!”

PATTY HARRIS:

Patty is also going for number four and has three previous finishes at IM Canada. Her one thing: “To finish smart (and therefore, happy)!”

RANDY KNIGHT:

First IM for Randy. At 48 years here is Randy’s first journey to Ironman: “In 2004 I got off the coach and joined the gym/ Nautilus Running Club, these guys were so cool. I had always dreamt of being an Ironman, but the fact I couldn’t swim 50 meters was an issue. I joined a Masters swim club, bought a bike and toed the line at a local Sprint Triathlon. My next race, a week later was the 07 Newfoundland Ironman 70.3 and I have been addicted ever since. I joined EN in March 08, did the 09 OS and IMC Intermediate plan and feel that I can achieve my sub 14 hour goal. My biggest dream however happened this week, the arrival of my first child, my daughter Emma Jane 8lbs 5oz. It will be tough leaving her this week, I will have her picture with me for the whole race, she is my little miracle and my biggest inspiration.

DEREK WOODHURST:

This is Derek’s third IMC. He did a 12:14 in 2004 at 50 years old. Two years later did a 11:41. This year he ages up to the 55-59 age group and is looking to go a fast 11:00-11:15! “My whole race is about execution. I have used the EN out season plan, then the IM plan very diligently. My nose is glued to my PM on the bike and I plan to execute very carefully in order to have a good run. EN’s race plan worked well for me at a June Half-Ironman race in Oliver (just south of Penticton) where I won my age group.”

TONY STOCKER (IMC RACE CAPTAIN):

This will be IM number four but first in Penticton. His thoughts: “Hoping to finish in the 14-15 hour time range this year. Little worried about the swim and bike portions due to shoulder injury, and general weak biking. My one thing for the race will be to go sub 5 on the marathon.” I think optimism will have a hand in Tonys’ day as he signed off his email: “There are no wrong turnings. Only paths you had not known you were meant to walk.”

Popularity: 13% [?]

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: 18% [?]

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: 20% [?]

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: 17% [?]

In Episode 11 (Approx 45 minutes), Rich and Patrick explore the real, tangible benefits to executing a steady pace for your next A race. From nutrition to power to heart beats to being able to actually race, it’s all there. Tune in to get clued it!

Patrick

Popularity: 7% [?]