• TEACH • COACH • MENTOR •
1.) Goal based and balanced
Following a structured training program is a demanding task. Outcome and process based goals require a commitment of time and sacrifice. This requires the athlete to establish priorities and to be flexible while maintaining a balance with family, career and other interests.
2.) The Teach/Coach/Mentor Philosophy
I believe there are three vital components to making an athlete successful.
Teach: The Why! A coach must help the athlete understand the program to gain buy in. Commitment = Consistency = Improvement = Confidence = Race day results. Why are we doing this session now? I will help you understand the importance and the purpose behind a brick workout, a bike interval or hill session, a low intensity recovery workout, track intervals, or short fast swim intervals.
Coach: Providing the right program, at the right time, to the right athlete. As a coach I am constantly pursuing the knowledge required to understand the art and science behind what I provide an athlete. Your workouts sessions will have a targeted duration, intensity and frequency.
Mentor: Your guide. As your mentor, I will be an integral part of your journey. I am NOT an online coach, we WILL train together. I believe that training together is critical to beginner and intermediate athletes and those new to any of the three disciplines that comprise the sport of triathlon. Training together allows me to observe form and technique, assess mental toughness and provides data points from which to make adjustments to your training plan.
I begin by discussing and planning your race schedule. I use your race schedule and other information such as family vacations, work and travel to develop an Annual Training Plan (ATP) which I build in the Training Peaks software. The ATP is developed around a base, build, and peak cycle. Each of these cycles are organized into 4 week training blocks designed around the following training approach
• Introduce (WK 1)
• Improve (WK 2)
• Perfect (WK 3)
• Periodization (WK 4)
Each 4 week block builds on the previous 4 week blocks to achieve peak fitness for an athlete's ‘A’ race. Your training program includes field testing of your swim, bike and run to determine a baseline and periodic follow up testing to assess your improvement and guide adjustments to your plan.
I provide in person coaching to support the plan we develop; this can't be done via Training Peaks, skype, by text or through email. This includes both group training and 1 on 1 training as part of your coaching package.
5.) Education Portfolio
I believe a coach has to constantly improve his skills and further his knowledge by studying and analyzing trends in exercise science, equipment, and training techniques to ensure he is providing the best service possible. In order to achieve this, I utilize two approaches.
Continuing Education: I plan to attend professional forums such as the USAT Art and Science Symposium or subscribe to their post conference video packages. I subscribe to Endurance Films to capture what the premier minds in coaching share with others. I will maintain my currency in my governing body certifications ensuring I complete all continuing education credits required to maintain currency. I plan to pursue a Masters in Science in Health Science with a Sport Performance Track in the near future.
Coach Mentor: This establishes a 2nd opinion, a source of knowledge and experience, a sounding board and means to continue to guide my development.
6.) Follow the five pillars to create race outcomes
For any athlete, a good program requires more than training. It must include the five pillars outlined below. Together these five pillars provide race outcomes. The process allows me to find an athlete's limitations and either eliminate them or minimize them.
• Based on athletes’ long term goals and short term objectives
• Establishing baseline benchmarks to gauge improvements (swim, bike and run field tests)
• Incorporating core work that is simple, easy to do, with minimal equipment at home
• Collaboration between coach and athlete to determine available time and resources
B.) Nutrition and Restorative
• Often under emphasized, this is key for new athletes and especially those doing long course racing
C.) Race Fueling
• The best fitness can be derailed by a poorly planned or executed race fueling plan. Both the athlete and I will constantly work to dial this to perfection in training and racing.
• Fitness, conditions, race goals and other factors drive pacing. I will have a plan for each athlete based on these factors.
E.) Mental Fitness
• The athlete’s body is his/her engine but it is the mind that drives the engine.