Category: Coaching

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Malcolm McCleod: From obesity to Ironman!

4 years ago, this father from country Victoria was in the depths of obesity. Overweight and unhealthy he realised he needed to turn his life around. His journey from obesity to getting himself to the start line of his first Ironman is a remarkable one. But it certainly wasn’t all smooth sailing. No journey ever is. Just moments before the start of his first Ironman, he found himself slumped in a corner, a grown man in tears….. 

Mals journey is a powerful one, and I commend him for sharing his story….

CPC: Who is Malcolm McLeod?

Mal: I’m a 38 year old Father of two,  and currant Foster father of 9 children. (no that’s not a typo!) 🙂 

4 years ago I got to the point I was 165kgs (that’s no typo either!) I was over weight and both parents had type 1 or 2 diabetes. I knew had to do something about my weight. So the journey began then and there. I bought a cheap mountain bike and started riding it around the roads. I can still remember the first day when I struggled to ride 2.5 kms! Fast forward just a few shorts years and I now ride 500 plus kms per week!

Outside of that, I am a ruminant nutritionist (google it) 😉 and Genesis by trade, working with a stockfeed company in Northern Victoria and Western Victoria. 

CPC: When did you decide you wanted to do an Ironman? And why Ironman Australia (Port Macquarie)? 

Mal: After running my first marathon at Melbourne Marathon 2017, I realised I could do an Ironman. (I was under no illusions on how tough it was going to be though) The reason for Port Macquarie – it was as simple as it was the next Ironman I could get too! Plus I didn’t have to fly. 🙂 I only booked in an paid for the race 8 weeks out though, but there was no question, I was going to get to that start line.

CPC: Your family is larger and busier than most, how does the family dynamics come into play and did you have concerns that you wouldn’t be able to make everything work? 

Mal: Yes we have a large family with lots of challenges within that, but by setting a great example, and showing the importance of work ethic is so beneficial for the kids. Our daughter and my wife also do a lot of exercise as well, so it’s a team effort. And overall – you just make it work, for us, my training  and racing is part of the ‘family’ now. Our Daughter Majella came to the USA last year with me when I competed in the 70.3 World Championship and now at Port Mac and she also competes in Triathlons as well, so it’s great to see her take up the sport too.

CPC: What gets you out of bed in the morning to train, day in day out? 

Mal: I was 165kgs 1328 days ago I never ever want to get back to that point. That in itself is a huge motivator for me. I also love chasing numbers. In 2016 alone, I rode 27,500kms.  In 2017, 28,230kms and this years I’m on track to ride another 27,000kms plus this year.  It may seem excessive to some, but I have my own motivations. It’s certainly not for everyone, but cycling and training is a big outlet for me. 

CPC: You didn’t have a coach before starting with CPC in December last year, how much of a change did bringing a coach into the fold make to your training and performance during that time? 

Mal: Before coaching, I just exercised very day with no structure as long as I rode a minimum of 500 kms a week and ran a little and swim a little that’s all I did. Once I started on a program with Sarah, all of a sudden I had an even greater purpose and I thrive off numbers and reviewing my training and data. Even though I might ‘annoy’ her by throwing in some unscheduled sessions or unplanned bike races, the numbers don’t lie. I thought I was going alright before, but since starting in December, every month I just keep getting stronger and stronger. My cycling has continued to improve, I started podium and winning bike races, I won my first League Best and Fairest in Cricket, I’ve dropped more weight. The numbers just keep on coming and I love it. 

CPC: You raced Challenge Melbourne 2 weeks out from your first Ironman. Some said to you this was too close to race, but you proved that for YOU it was exactly the right decision. Why did you and Coach Sarah decide to race and how did your race at Challenge pan out? 

Mal: There was soo much negative comments about me racing Challenge Melbourne. But Sarah and I believe that my body is more like diesel motor that loves lots of work and doesn’t get going that quickly off a cold start. I also live in the country, so don’t get a chance to swim in the open water very often at all, so this was a good chance to practise the swim and put together our race and nutrition planning. Plus we believed it would mentally be god for me. And it was! I had an awesome race, and so went into Port Macquarie with a huge mental boost – coming off a near 30min Personal best in the Half Ironman. 

CPC: So less than two weeks later you were on the road to Port Macquarie. What thoughts went through your mind during the long drive? 

I can do this! I had a huge PB behind me, the right type of training for me. We’d done the work and the preparation including specific bike training over the past three months between Bright in the North East and Adelaide.  Echuca (where I live) barely has a bump in the road that you can call a hill, so we went looking for short very sharp climbs like Old Coach house drive in Adelaide where there areclimbs like 1-3kms with pinches of 20-23% climbs. This made climbing Mathew Flinders drive on race day much easier! 

CPC: Race day finally arrives and you have your daughter Majella there supporting, how special was that for you and for her? 

Mal: Great question. The lead up to the race, I wasn’t that great in my mind. Nothing to do with an Ironman or training or being tired, more my own struggles in my own mind. 

Having Majella there was amazing, but she doesn’t enjoy getting up too early (teenagers for you!) 😉 so I actually headed to the race by myself. This was a little daunting being in my own head heading down to the race by myself. It was at this point I really missed not having Veronica (my wife) there with me. Her support is immensely beneficial and means so much to me and especially for my head and my heart. 

CPC: SO – talk us through your first Ironman. The good. The bad. and the ugly. 

Mal: Suffering from mild depression the day before the race I was actually at a point I was going to pull out of the race. I was that close. So I decided to run Park Run Port Macquarie that morning before the race – even though I knew it wasn’t on the program. I knew for me – in my mind, it was what I needed there and then. This turned my day around and I then got myself and my gear together to check in and it was then just one more sleep until race day! 

Race morning started off pretty rough. I left our accommodation by myself about 4:50am, with Majella to head down later. 

When I got to Transition little things weren’t right. My tyre was flat, and it was enough to set me off. I ended up in a corner, in tears talking to Veronica on the phone. I hit another real low point, I was ready to pull out before I even started. 

With the help of Veronica, we were able to pull myself out of the situation, and  I pulled myself together and I finally got ready for the race. If you knew the battles in my own head, then you will totally appreciate this milestone. 

I swam really well, I was happy with my time. And pretty much bang on what Coach Sarah and I predicted. 

Into transition and I completely changed out of my wetsuit and tri suit into my normal bike riding gear and away I went. The first lap on the bike went really well. The second lap at 105km mark I hit a small wall until I started eating bananas at the 127km mark, where I  was feeling better again. A nice remember on how important nutrition is, and to have back up plans. 🙂  

My time on the bike was slower than what I wanted, but with the rough road surface and for slower going. Good news was, I felt totally fine and prepared on the hills.  

Into T2, I once again got fully changed out of my riding gear to my running gear (For a person that chafs a lot this was a brilliant idea from the Coach!) I wore a long sleeve top for the run, which meant I was a little hot for the first few kms of the marathon, but it was great later on when the weather cooled down heading into the night. 

I finished the marathon off very strong and I was super happy with the final result! (a marathon PB!) 

Overall result:
Swim: 1:26.14
Bike: 5:50.56
Run: 5:23.06
Overall: 12:50.10 🙂

CPC: And the inevitable question everyone asks – would you do another one? 

Mal: Yes I will do another one but it will be chosen on a fast course meaning either Busselton or Brazil. But in the short term I would actually like to tackle a few more Half Ironmans in the chase of another World 70.3 Ironman race!

CPC: Any words of wisdom for others who want to tackle an Ironman ? 

Mal: Listen to your coach. But also listen too your body and mind. We aren’t all the same so we need coaches who are open minded to coach and support in a manner that aims to improve performance, but also happiness a long the way. Because what’s the point of being fast but unhappy? 😉

 

What a journey and what an Ironman story Mal, you have come such a long way in what really is such a short time. You are an amazing inspiration to your family and to those around you. You may not do things how everyone else chooses, but only you can write your own story, and you are doing just that. Huge kudos to you for re-writing your story. 

 

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If you would like to learn more about how we can help you achieve your goals, Contact Sarah to discuss training options for you.

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Coach Sarah: On the challenges of being an athlete mum

 “How do you find the time to train?”

“How do you fit everything in?” 

“Why do you want to train so much?”

“Don’t you just want to spend that time with your little one?”

I actually wondered this myself before becoming a mum.  I wondered whether I’d be able to ‘do it all’. To be able to find time to look after a little one, to work, to take care of myself, our household and on top of that, to train. I questioned whether I actually should, when the ‘right’ time to come back to training was and how much training was going to be enough. 

It can be tough. At times I can be torn between my choices.

To head out on the bike, or spend that extra time with my family.

To get the sleep while I can, or squeeze a training session in.

To relax and enjoy, or to get out and work out. 

There’s been times that I’ve let my little one cry longer than I’d like because I wanted to finish an interval on the trainer.  

I’ve woken him up in the early hours of the morning to feed him, hoping (praying) he’d then go back to sleep so I could sneak out quietly and get a session in before he wakes for the day. 

I’ve gently lifted his sleeping body out of his warm cosy bed and dragged him down to races so I could watch and support athletes. 

I’ve left him with family, not because I wanted a break, but because I wanted to train. 

I’ve kept him up past his bed time so I can finish a session, despite knowing he’ll be over tired and grumpy because of it.

I’ve allowed him to nap later than I ‘should’ simply so I could get some extra work done.

Does any of this mean I am doing less, or more, than what I ‘should’ be? Am I doing enough? Being enough? Giving enough?

Everyone’s journey in life is different, especially as mothers. We are all trying to find our own way, in our own way. Learning as we go, discovering, understanding. Trying to figure out what works for our own families and ourselves. What we can fit into our days and our weeks. Spreading our time and our love between those around us – but not forgetting about ourselves. 

As mums, all we want is to do what’s ‘right’ for our children. But honestly, there is no right way. We’re all just doing the best that we can, with the time and the support that we have. What works for one person, or one family, doesn’t mean it’s right for the next. Just like training itself. What works for one, doesn’t mean it will work for everyone. Sometimes it’s trial and error. Sometimes it’s strict routine, other times its go with the flow. Sometimes it’s more, sometimes it’s less. It doesn’t make one right or wrong. They are just different. 

But what I do know is our little man is growing up in a happy, healthy family. We are 100% there for him and would do anything for him, yet at the same time, our health and our happiness and our goals are also a priority to US. As he grows older he will become to understand what exercise and training is, that it makes us happy and keeps us healthy. He’ll be curious, and I have no doubt he will want to join in. So we’ll find a way to include him and encourage him. Looking after ourselves, training, exercising, eating healthy is what he’ll come to know. And that brings me both joy and excitement. For as much as I might ‘leave’ him to go out and train, I believe he will learn so much more because of it. 

As mothers, we are hard enough on ourselves. So before you question whether we should be doing as much as we are, think about the long term benefits for not only us as mothers, but also our little ones in tow.

So don’t judge us for the choices we make, as you may not understand our family.

Don’t question if we should be training less, or training more, or not at all. For you may not understand our reasons.

Don’t doubt us for doing things different to you, or to others, as we are not you and we are not them.

Don’t criticise us for our decisions, as you may not understand the struggles,  the challenges or the triumphs it takes for us to get to them.

Instead, celebrate us. Encourage us. Support us. Share the journey with us. Because you may just well be inspired by us.

We give so much of ourselves in all aspects of our lives. For 9 months we selflessly share our bodies with another tiny human being.

We go through body changes (and continue to do so), that only a mother can understand.

We nourish, nurture and soothe when no one else can. We get up early and wake in the middle of the night when all we want is sleep. We teach, we educate, we laugh, we cry. We scream in frustration, we lie down with exhaustion. We’re on call 24/7 yet don’t ask for anything in return.

So with everything that we give, everything that we do, to take an hour or two out of the day to ourselves – to train, to rest, to do whatever we choose, is not something that should be questioned. Because if we are our healthiest and happiest, our little families will be too. And if that means training, then training it is. 🙂 

Being a mum, while having the ability to work, train and remain healthy is a choice. And I love that so many mums are making that choice too. For their own health, their own happiness, their own reasons. So I celebrate each and every mum out there making time for themselves. 

So if you are a mum, a soon to be mum, hoping to be a mum, or a mum who has lost their sweet angel – always remember that you are enough. Your time away from your partner, husband, loved one, and little one/s isn’t lost time. It’s your time. For your own growth. For your own health, your own happiness and for your own reasons. There isn’t a right amount of time, the right time, or wrong time. It’s your time and you can use it how you choose. For you. And for your family.

Happy, Healthy Mothers Day to every special mum out there doing their thing. Xox

 

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How to run strong off the bike

Triathlon is an interesting and challenging sport to coach. As coaches, we are challenged with coaching a sport that consists of three very different individual sub-sports (disciplines). Being able to master a triathlon is about being able to put each of these disciples together to have a consistent all round race. Every athlete we coach will also have different needs regarding how to train for each of these disciplines, with varying ‘strengths’ in a particular discipline depending on their background and physical capacity. But in effect, each discipline can be developed and improved with the right training.

Discussions I often have with other coaches and athletes centre around how much time and focus should be spent training each discipline to maximise gains, while being able to execute a strong run on race day. Should more emphasis be placed on the run? How much time should an athlete spend on the bike? What makes someone a strong runner off the bike? This discussion can be argued until the cows come home as there are many theories and philosophies, and it also depends on many factors including an athlete’s training history, their body’s ability to tolerate specific training and training loads, their injury/health history, strengths and areas for improvement and physical make up.

Lets look at it from the perspective of how a triathlon is broken down into disciplines and the proportion of time spent on each discipline in a race. Depending on the race distance, around 50-55% of your time is spent on the bike compared to 30% on the run, and only 15-20% in the swim. Many Coaches (and athletes) will debate whether the bike or the run leg of a race is most important, while the swim leg is often regarded as ‘the necessary evil’. Both have good points to argue – with those on the running side viewing the run as the ‘final event’ and where races can be run or won. Others view the bike leg as the most crucial as you spend the longest duration on the bike and has the greatest impact on your run.

However, we can’t simply look at each discipline through such a narrow perspective as duration alone. Yes, the greatest portion of time is spent on the bike, but this doesn’t necessarily equate to the greatest portion of the effort. So, both sides have valid points, and depending on the type of athlete you are, or who you talk to, I don’t think there is a right or a wrong answer. Differing training programs can even have similar results. However, I believe for most beginner and intermediate age group triathletes, they tend to underestimate the importance of the bike leg and ‘worry’ more about the run leg of the race somewhat out of fear of losing the race on the run. So they spend a good portion of their training logging kilometres on the run – good in theory, but the more run training you do, the less time/energy/focus you have to spend on the other disciplines (plus the increased risk of injury). And it can still be debated on how much focus should be spent on the run compared to the other disciplines. With this in mind, where I see athletes going wrong is not spending enough time on the bike building a strong strength endurance base that in return will assist them in the run leg, running stronger (read faster!) off the bike, without additional run training.

Triathlon is just like any other endurance sport and comes down to strength (not speed) and is centred on being able to resist fatigue for as long as possible. Each leg in a triathlon race builds fatigue on the last, so if we look at it from this perspective, the accumulative effects from the swim and the bike have a huge impact on the run. So, our aim in a triathlon is being able to get off the bike and being able to manage our run form (and pace) under fatigue.

To assist with running strong OFF the bike under fatigue, you want to be strong ON the bike, otherwise the dreaded fatigue will kick in far sooner than you had planned (or hoped). Therefore, becoming a strong cyclist, I believe, is the first step to becoming a strong runner off the bike and thus running to your potential in a triathlon.

With my athletes, I focus on three main areas to prepare for a strong run off the bike:

1.Get stronger on the bike.

Whether you are a great runner that doesn’t seem to run great on race days, or running is your weakness, if you get stronger and more aerobically fit on the bike (assuming you pace correctly for the distance/your level) you WILL run faster off the bike. So, work on developing your strength and endurance on the bike. Don’t skimp on your aerobic base and strength phases of your training program. So many athletes want to rush through this and get on their time trial bike and start smashing out hard/fast threshold efforts. Take a step back and make the most of developing your aerobic and strength base – particularly if you know this is something you can really use working on. Include plenty of long aerobic rides and hills or big gear efforts for strength and try extending your aerobic/strength base phase from your previous year’s training. This will allow you to develop a bigger ‘engine’ to work with later on AND stronger legs to push the power when you ask your body too!

2. Run off the bike – often.

Most athletes will only run off the bike in the final build into their race/season as it’s seen as ‘race specific’ training. But running EASY off the bike on sessions throughout the majority of the year will allow your body to adapt to running off the bike and the associated fatigue. The key here though is running EASY and running with FORM. Keeping durations short to ensure you maintain that form is crucial otherwise you are setting bad habits and risk injury. As you get closer to your race/season, just like any well-rounded training plan, you can then start to incorporate harder/longer runs off the bike specific to your racing and goals.

3. Strength training – year round.

It can really go without saying – strength training makes you stronger PLUS it is a great way to help minimise the chance of injury while assisting your body to hold form under fatigue. So incorporating strength and conditioning, mobility, stability and activation into your training year round will help you perform better in training and reach your goals sooner. You want to ensure the strength training you incorporate is functional and specific to the swim, bike and run, so find a strength and conditioning, or functional movement, coach who can develop a well-balanced and specific program for you. Stick to it, and you will be rewarded with results – both in training, racing and injury prevention.

Of course, this doesn’t mean you can neglect the run leg, as specific muscular endurance and neuromuscular adaptions for the run can only be developed by running. So ensure you have planned in your specific blocks of run training and regain your focus on the following – rather than simply trying to run faster in training:

  • Focus and improve your running form and efficiency during every session. Don’t just simply ‘tick the box’
  • Build your aerobic engine – this means running easy! The bigger the engine you build, the better it will run later.
  • Run hills – strength on the run is just as important as strength on the bike. Incorporate hills (strength) training into your runs also during specific phases of your program.
  • Run consistently – consistency with anything is the key to success, and nothing else can replicate this.

Remember – triathlon is a single sport that is made up of three individual sub-sports of which have to be factored in together when training. So the trick is to look at each discipline as part of the overall sport, not three different sports. Include test sessions or events to check whether your training is working and you are improving in the areas you are focusing on. And most important, find a balance that works for you and keeps you motivated and excited about your training. The more motivation you have, the more likely you are to remain consistent and as stated above – consistency is key in any training program. 

Written by Coach Sarah, as previously published in the  Australian Triathlete Magazine  

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If you would like me to help you improve your training and racing performance contact me for a chat no matter your level or goals. 

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2017 – a year in review

Was this the biggest year yet? 

It has been a big year  both personally and professionally, so much has happened that the year has just flown by! But it’s still hard to believe we are preparing to close out another year already! (How does it sneak up so fast every year?!)

2017 had a lot of milestones and celebrations. It was in March of this year that I announced my next big event . No it wasn’t a return to Ironman racing, instead I was expecting the arrival of a little mini me. Something that was going to require far more dedication, time and energy than any Ironman I’d ever done! Fast-forward to the 18th August and our little man Mills Lucas Mulkearns arrived safe and sound, but not before putting up a mighty good fight! (clearly takes after me!) 😉 

As I spent the first few weeks of his life finding my feet and adjusting to motherhood, I made the decision that it was time for a change in my professional career and I decided to go solo in my coaching endeavours and so ‘Complete Per4mance Coaching‘ was born. Read more here.

As hard as change can be, once you make a decision, do it for the right reasons, and give it your everything then it will always be a success. In just a couple of months, CPC has already grown three fold and I am coaching athletes from all walks of life including:

  • Triathlete Mums
  • Single dads
  • A-Grade cyclists
  • World Championship Qualifiers
  • Up and coming triathletes
  • Recreational cyclists
  • Off-road competitors
  • Health enthusiasts
  • And those who simply love to train and race!

I love the challenge that Coaching brings each and every day. Every athlete is unique in their own way. Personalities, what drives each individual, what they strive for, their strengths and areas of improvements. Everyone is different and it is these differences that makes coaching both challenging and rewarding at the same time. But I wouldn’t have it any other way!

As CPC started to take shape, so did my own training and regaining some of my pre-bubs fitness and strength. It still amazes me what a womans body can do and continues to do to ensure the life of another little human remains happy and healthy. Balancing that with working back my own fitness while building a new business is a fine balance. But just like I would build a program for any athlete, I looked at what I wanted to achieve – both short and long term, what time I had to dedicate and set the steps in place to gradually build to those achievements. First and foremost ensuring that my little man was always number one. So to begin the transition, it has all been simply about movement, consistently. Easy aerobic sessions while building strength. That in itself allowed me to toe the start line just 3 months post baby in a return to crit racing and back in the winners circle. Read about my return to racing ‘The Winning Mentality‘ here.

What’s in store for 2018?

2018 is shaping up to be a big year with athletes racing all over the country. The year kick starts with short course racing in Melbourne and Country Victoria, and rolls into long course racing including Geelong 70.3, Challenge Melbourne, Ironman / 70.3 Port Macquarie, Ironman Cairns/Asia Pacific Championships, Ironman 70.3 World Championships plus plenty of other racing including Open Water Swims, Peaks Challenge Falls Creek, Otway Odyssey and more!

With so much variation and variety over the next 6-8months of racing, it’s hard not to get excited!

So here’s to a fabulous year ahead for each of our CPC athletes and friends. I’ve coached hundreds of athletes over my 10 years of coaching and I still have a passionate interest in watching every athlete continue to develop in their own way, following their own journeys as they shape and grow as athletes and individuals. My only wish for everyone is they continue to strive for their optimal per4mance while maintaining a balanced, happy and healthy life.

Coach Sarah xx

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Every athlete is individual, therefore I provide programs written and designed specifically for you based on your goals, time commitment, training level and ‘life’ in general. Delivered through training peaks, you will receive a truly personal coaching service dedicated to improving YOUR results.  Find out more…

Should you like to find out how I can help you achieve your New Years Goals, contact me for a FREE coaching consultation. 

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Finding the right Coach for you

Searching for a new Coach can be a daunting experience; whether you are new to the sport of triathlon, or a seasoned triathlete. Many triathletes look for a Coach for structure and accountability that will ultimately lead them to performance gains, others are simply looking for guidance and support, to learn more about their chosen sport. No matter your reason, a Coach is an investment, so the decision on a Coach should be well thought out to ensure you find the right Coach for YOU, to ensure your performance, health and ultimately enjoyment of the support all go hand in hand.

The Coach’s Role
The role of a Coach can be varied based on what it is you are looking for and trying to achieve, along with your training history/past experience. When an athlete first starts out in triathlon, the Coachs role may be more focused on guiding, educating and supporting the athlete through the learning and developing phase to help develop the basic training fundamentals, principles and methods for training and developing a strong, robust and healthy body to undertake training load. As an athlete develops, the Coaches role would shift to ensure the athlete is continuing to practice and develop certain skills/technique, along with improving their knowledge, awareness and understanding of the program itself and the key fundamentals. It is important that a Coach continues to educate athletes through this phase to avoid over reaching/over training and burn out. As an athlete then continues to progress, a solid understanding of exercise physiology, the functions of workload, training fundamentals, principles and methods must be applied. And this is where a Coach should have up-to-date education and/or research in the areas of physiology, anatomy, nutrition and even sports psychology.This coupled with real life experience, lays the foundations for a quality Coach and a Coach that can develop an athlete from the ground up to reaching their optimal performance.

Finding the right Coach for you

Now that you have a better understanding of the role of a Coach, its time to establish what you are looking for in a Coach. This is where most athletes don’t know where to begin, I have listed 10 questions you can ask yourself before you go in the search of a new Coach. This will ensure you are clear on what you are looking for.

1. Why do you want a Coach?

Sounds like a simple question, but many don’t actually know WHY. So start by making a list on why you feel you want a Coach. This may change once you go through this process, and may also change as you continue your journey in the sport, but make a start and then come back and revisit i tat the end. Ask yourself the following questions: -Are you someone who needs the support of someone for motivation and goal setting? -Are you someone who needs structure, routine and a periodised program to follow?-Are you someone who is returning from injury or wants to avoid minimise the risk of injury?-Do you want to learn more about the sport from experts in their field? -Do you want to develop technique and skills specific to the sport? -Do you want to maximise your time spent training through purposeful and specific sessions/program? -Do you want help to decipher all the noise that is in the triathlon world? Remember it is an investment and you will be trusting your training to someone else, so its a decision you want to get right.

2. What is your budget?

A Coach is an investment, start your search with a budget in mind. However we often find athletes underestimate the value and cost in coaching, so as you proceed through your search, you may find that you will modify your original budget OR your expectations on the level of coaching service you can afford.The cost a Coach will generally depend on a combination of the coaches history/experience/successes and the type of service they offer. A highly successful proven coach, providing an individualised specific program will often charge more that of a new coach offering the same service, or a highly regarded coach providing less of a coaching service. So this is where it is important to determine what you are looking for in a coach and how that fits in with your budget.

3. What experience does the Coach have?

Do some research on the experience of the Coach. How many years have they been involved in the sport? How many years have they been coaching? What type of athletes do they coach? What coaching successes have they
achieved? What is their expertise? A Coach that has vast and proven experience at successfully coaching athletes has a bigger knowledge base to draw upon than someone who has only coached a small handful of people, so take this into consideration. Also remember – just because someone achieves a high level of personal success in the sport, doesn’t mean they automatically make a great coach or could be the right fit for you.

4. What is their Coaching Philosophy?

Research what their Coaching Philosophy is, and understand whether this philosophy sits well with you. Be open and honest, and ask questions. There is no single coaching formula that works for everybody, but you do need to have buy into the coaching philosophy of your Coach.This may also require additional research if you don’t know what different coaching philosophies look like. And if you ask the question, and they cannot answer, then I would rethink whether that Coach is the right coach for you.

5. What Coaching principles/methods do they coach by?

Again, there is no one right way to program and there is certainly more than one way to achieve the same result, but understanding what the Coaching principles, methods and program foundations of your Coach are will allow you to understand how your program will work and gauge whether it will be the right method for you. But ensure the program / coaching has your needs met and work around your life, including a balanced approach to achieving your goals and to ensure your longevity in the sport.

6. The Coaching Relationship A Coach/athlete relationship is extremely important

You want to be able to gel with your Coach so you can put your trust in them, and they can gain the most from you. Think about the relationship you want to have with your Coach and determine what is important to you on their style and qualities. Do you want a Coach that provides tough love/is a hard task master? Someone approachable and open? Do you want constant support? What communication style works for you? What kind of personality do you work well with?Make a list on what is important to you and make sure your Coach ticks these boxes.

7. How much contact do you want with your coach?

This is a big one, as different coaches offer different contact levels. This could be either face to face / group sessions, communication through email/phone/skype. It could be daily, weekly, monthly. The feedback you receive from a coach is just as important as the feedback you provide to your coach. So understand what amount of communication/contact you want with your coach as this will dictate the type of coaching/program you ultimately choose.

8. Do you want to be part of a Club/Squad/ Group Training?

Group sessions are a great way for athletes to receive instruction from coaches, meet new people, learn the fundamentals of triathlon training and push themselves in a group environment. Often athletes will follow the same or similar training program at sessions, with a coach guiding them through the session. Coaches may offer technique advice, modify the plan to meet the athletes individual needs, or at times it is up to the athlete to understand what is right for them and make their own modifications. If you are looking at group training, ensure you ask questions around coach/athlete ratios, what coaching is provided at the sessions, times and locations, what feedback is given and any additional costs involved to ensure you know what to expect. This often is a great way for athletes to start out in the sport, but often as athletes develop they opt to move to a more individualised coaching/program model. Oran athlete on an individualised program may opt into certain sessions (ie swim sessions) for coach/technique feedback in certain areas.

9. Do you want an individualised specific program designed for you?

There is a big difference in the offer of an individualised/personalised specific program versus group training. An individual program is tailored to your personal needs and will therefor include heart rate, duration and pace parameters suitable to your goals and current fitness level. It considers your strengths and weaknesses – therefore varying the type and frequency of these sessions (ie You wont find 2-3 x Swim, Bike, Run per week, all year round). It includes constant communication and feedback between coach and athlete and would include discussions about how you feel, your mental state, stress levels, your recovery techniques and current nutrition / sleep habits. You will expect to pay more for this type of coaching service compared to group training sessions. So if you are looking at an individual specific program, ensure your definition is the same as the Coaches. A fully individualised plan will be more expensive than a plan slightly modified template program, or a program given at group training sessions.

10. What are the Coaches expectations of you as an athlete?
It is important to understand what expectations your coach has of you. This can be things like: Type and amount of communication/feedback, protocols around injury/illness, time frames around notifying of events/races, adherence to training program etc. So ask your potential coach – what do they expect of you as an athlete, this will ensure that you are on the both page up front.

Here are some further questions to ask your potential Coach:

  • What is their Coaching specialty/expertise What are their qualifications/education?
  • What TYPE of program will be delivered? (ie individualised, template, group sessions)
  • How do they deliver the program? How do they facilitate communication / feedback?
  • What can you expect from them as a Coach?
  • What education do they provide their athletes for continual improvement?
  • What practitioners (if any) do they work closely with their athletes?

Once you have done your homework, get in contact with a few coaches that tick the boxes for you,and remember to keep in mind what commitment you want to make – both in time and money, and what you hope to get out of it.

Don’t be afraid to ask (more!) questions about how they will help you achieve your goals–no matter what your goals are. They are YOUR goals, so you must be happy with your decision. Happy Coach hunting!

Words by Coach Sarah and previously published in Australian Triathlete Magazine

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