How does it work?

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Coaching is done online via Trainingpeaks (online and free athlete planning/management platform), phone (video or audio calls), through videos sent from and to the athlete, notes, pdfs and when possible face to face.

Things we need (as early as possible):

A smart phone or a camera to record and send videos.

Running shoes, swim gear and tools, and a bicycle

Smart watches, heart rate monitor, and a power meter. 

Simple tools for strength training sessions.

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Step 1: "Foundation"

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Hand out: "Biomechanics and Swim, Bike, Run testing protocols", ""Swim and Run drills", "Strength program", "Bike fit file"

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Only with a proper base, with proper mechanics and technique can we truly achieve performance without sacrificing health.

Clients will send videos of them swimming, running, cycling (on a trainer), standing and performing a few movements.

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We use the data from these videos along with results from the foundation interview to create:

 

1. Dynamic strength program meant to address muscular imbalances issues and postural issues 

2. Specific warm up and cool down drills for the swim, and the run

3. Fitting adjustment for the bike.

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Step 2: "Assessments"

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Hand out: Assessment files.

 

Assessments are max efforts done for specific duration, as well as outdoor rides and long efforts.

The two first weeks of training are generally centered around assessments. Assessment are also conducted on a monthly basis "informally" and as part of training.

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1. Understand strength and weaknesses

2. Monitor growth, and modify training

3. Give us an estimate of Cda (aerodynamics) as well as power.

4. Contributes to defining training and racing intensities as well as nutrition strategy

 

Step 3: "Nutrition"

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Hand out: "Journal review", "Nutritional Guidelines", "Sweat test", "Fueling plan and Guidelines" 

 

Athletes, during the first month, are encouraged to write down a dietary journal with all of the food they eat.

They can do so using MyfitnessPal, a notebook or a spreadsheet.

Clients every 4 months sweat tests are conducted.

1. Determine if there is a need to and apply new eating habits based on individual and personal goals

2. Determine fueling strategy during training and racing

 

Step 4: "Goals"

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Hand out: "Goal: Overview""

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Also during the first month, athlete and coach will work toward creating realistic racing goals built around the athlete's capability, and the specificity of the courses. 

Races are split into three groups namely

• A races: Races where peak performance (max 3 per year)

• B races: Races where performance is expected (may improve tactics and racing "mind")

• C races: Races no performance is expected (may improve tactics and racing "mind")

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1. With step 1 to 4 properly done - dynamic planning can start

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Step 5: "Planning"

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Hand out: Online monthly training plan"

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Athlete will receive a training plan on Training Peaks, with clear training guidelines intensity for the upcoming month following the athlete's availability, capacity, former compliance to plan, and specific goals.

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1. Maximize performance and "freshness" for races

2. Address strengths and weaknesses using optimal periodization

3. Synchronize workout done to training peaks and leave qualitative feedback/comments on specific workout

4. Monitor and readjust training load

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Step 6: "Analysis"

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Hand out: Insight, answers, reviews

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With enough data coming in (speed, power, heart rate, effort level, etc), we will be able to understand what goes on in specific workouts, why it is happening, how it happens and what will happen if trends are maintained.

Analysis is done on WKO5 (endurance specific analytical software).

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1. Understand what went well or not so well in a race/workout

2. Evaluate weekly and monthly trends

3. Offer a better understanding of training and help to monitor and readjust training load

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Step 7: "Mind"

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Hand out:  Cognitive assessment, behavior journal.

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We are only as strong as our weakest link. "Cognitive fitness" or mind fitness is perhaps the most overlooked aspect of athletic training and performance. What makes and breaks athletes is what happens in their head. The mind affects everything from being unable to comply to training, feeling of guilt, pressure and crashing during a race. Like everything else "cognitive fitness" can be assessed and trained. 

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• Compliance issues

• Inability to "dig deep"

• Eating behavior issues

• Chronic Stress

• Unable to enjoy training and racing

• Race related stress

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1. Identify cognitive fitness weaknesses

2. Create new behavioral patterns

3. Define strategies for "high stress event"

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Step 8: "Tactics"

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Hand out: Competition insight, course review,

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Triathlon is more than just swim, bike, and run​.  Course recognition, open water training, transitions and knowing how to beat the competition all fall under tactics.

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1. Triathlon specific training

2. Course review and specific training

3. Competition insight

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Step 9: "Racing" 

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Hand out: check up lists, racing plan, post race plan, contingency plan.

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In order to minimize racing-week stress, it is crucial to have a clear and easy to follow plan for the week, and for race-day.

You should know what you are going to do the days before, how you are going to eat prior, during and after the race.

You should know how to pace yourself.... in brief you should be "race ready" and feel that this is "a bit like any other week" except more fun.

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1. Check up lists

2. Race pacing and fueling plan

3. Post race recovery

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