Why have a Coach?
There are many positive benefits to working with a coach but it's not necessarily the right decision for everyone.
Firstly, you need to want to make a change to your life and secondly,
there is a gap between where you are now and where you want to be.
Find out what a coach can do for you.
When you start working with a coach you will get:
* Time to focus on YOU and what you want to achieve.
* Achieve greater results in less time.
* Someone to challenge, motivate and support you.
* Help you come up with a fresh approach to an old problem.
* A safe supportive environment to discuss your issues and test out your ideas.
* Your personal development mentor.
* Accountability, motivation and commitment.
* Create an action plan and support you in achieving it.
1. You will set realistic goals that last.
A coach will help you find the goals that are really
important to you. How often do you take time to step back and think
about what you really want and where you're going in life? You don't
want to look back 10, 20 years from now and think what might have been. If you decide on realistic goals and what's really important to you, the changes you make will have longer lasting results.
2. You will get where you want to go quicker.
Some people are highly motivated and know exactly what they want, what
they need to do and how they're going to get there. They set targets,
they achieve them and they don't give up. Most of us however, could
benefit from a helping hand. Some guidance, signposts, a map, someone
to point you in the right direction and keep you on track can be pretty
useful.
3. Make better decisions and set better priorities.
Do you ever find yourself overwhelmed, have a difficult
decision to make and not know what to do next? The right questions and
talking your ideas and issues through with an objective,
non-judgemental person can help you see where you need to go and how to
make the right decision. A coach has the tools, techniques and strategies so you make fewer mistakes and will save you time, effort and money.
4. You'll move up a gear.
It's often difficult to get motivated when life becomes one long routine of working hard and very little time to play. Your coach will
help you work out where you are and where you want to get to or help
get you started in a new direction - either in your work, business life
or personal development. You will use your time more effectively and be
more productive because you know where you're going.
5. You'll have a better balanced lifestyle.
There's more to life than work. There are a number of things that are
important to you in your life - health, family, relationships, friends,
career or business, money. When you make changes to improve your life
and work environment you will be happier and have more time and energy for what you enjoy. This will have a positive effect on those around you.
6. Support, motivation and accountability.
A coach offers a totally objective point of view. They can be a sounding board for your ideas. You will have an
environment in which you get a chance to spend time on 'you'. Your
issues, ideas and goals. You will challenge yourself more because you have support, motivation and can afford to stretch yourself further than doing it on your own. Your coach will keep you accountable and on track.
Professional athletes have a coach to help them train hard and achieve the success they want. Their coach isn't a better athlete than them, the athlete has the skill and ability - the coach guides, motivates and pushes them so they become faster, stronger and win.
If you tell someone your goals you are 60% more likely to achieve them.
If you have a coach you are 95% more likely to achieve them.
LIFE IS SIMPLE. SWIM BIKE RUN EAT SLEEP!
- Increase your swim speed by 5-10% without any more effort?
- Increase your bike mph average by 2-4 mph?
- Increase your pedalling efficiency by up to 25%?
- Be more efficient running?
- Reduce your Aerodynamic drag on the bike?
Triathlon is first and foremost an endurance event, thus endurance training is the primary goal. Aerobic endurance training provides increased oxygen carrying capacity through increased capillarization of working muscles, improves fat metabolism, and increases efficiency in the specified sport. A simple endurance 12-week training program will be outlined at the end of the article.
First, let’s break the triathlon down by discipline…
Swimming
Triathletes predominantly utilize freestyle since it is the fastest swim stroke. Swimming requires the highest skill level of the three disciplines. Emphasis on improving technique enhances any triathlete’s performance, especially the beginner. The best way to improve technique is to use stroke drills. Stroke drills must be used after warm-up and at the beginning of every swim workout in order to facilitate neurological adaptations. Be patient, swim skill takes a while to improve.
Here are three drills to improve technique:
1. Kick on your side. Lying on your left side, place left arm straight over head (facing opposite wall in pool), right arm straight along right side. Kick 1x25 on L, 1x25 on R then swim freestyle 1x50.
2. Sidekick and rotate. Lie on side (same as above) after 6 to 10 kicks rotate with a long arm pull to the other side for 6 to 10 kicks. Repeat for 1x50, then swim 1x50 freestyle.
3. Sidekick, rotate with 3 long strokes. Same as #2, add 3 long strokes then rotate to opposite, side. Drill 1x50, swim 1x50.
These drills can be done with or without fins. They will help your swimmers become more comfortable with bilateral rotation, breathing and swimming on their sides. Work on generating rotation from hips and kick. It’s important to alternate drill with swim in order to incorporate the drill skill into the entire stroke. Other areas to address for the swim: pool etiquette, pool equipment (goggles, caps, pull buoys, paddles, kickboards, etc.), wetsuits, where the race will be swum – open water or pool, etc. Improving endurance and comfort in the water is the primary goal for the beginner triathlete.
Cycling
Cycling requires a little less skill than swimming, but a little more than running, mostly because the triathlete must contend with a mechanical device, the bicycle. First, the triathlete needs a bike that fits, fits physically, financially and practically. Either a mountain or road bike works fine; the choice will depend on budget and comfort level. Have the bike checked by a professional bike mechanic to be sure it is in sound, safe working order and is properly fitted. (A session or class on basic bike mechanics, such as changing a flat tire, would be very helpful.) Other considerations: clipless pedals, hard sole cycling shoes, helmets, gloves, eye protection etc. For the beginner cyclist, aerobars may not be a good idea yet. For the strong cyclist, aerobars improve aerodynamic drag and improve efficiency since the bike portion is an individual, not a group effort where drafting is illegal (except at the elite level of the sport).
Bicycle training outdoors is generally preferable to indoor training. But, several great indoor training opportunities exist. Spin classes, windtrainers, computrainers, etc. all offer ways to get a great workout and work on efficient pedal technique without the worries of outdoor hazards (cars, potholes, etc.). Indoor riding provides pedaling strength, endurance and competency, but cannot mimic outdoor conditions such as wind, weather, hills, cars, other cyclists, potholes, etc.
Identifying quiet roads or bike paths to train on gives triathletes safer, more enjoyable training options. Training alone as well as and in groups broadens the multisport athlete’s base of experience. Lone riding simulates race conditions (an individual effort). Group riding improves bike-handling skills, provides socialization and a little extra motivation and learning. Endurance, bike handling, proficient pedaling, and comfort on the bike are among the important skills for the beginner triathlete to learn.
Running
The triathlon offers a great challenge: learning to run after swimming and biking. The triathlete runs on tired legs, thus run times are generally slower until training adaptations occur. Training equipment needs are pretty simple with shoes and clothing the most important. A good shoe with the proper fit to the individual athlete is a must. Clothing choice depends on climate. Winter running provides two choices: indoor treadmill running or outdoor running. Dressing properly is key, paying special attention to layering the core, protecting hands, head and neck in cold weather. Plan to start a little on the cool side for the first 5 to 8 minutes so as to not over heat. For non-runners or injury prone athletes, a run/walk program allows for a gradual increase in time spent running with a lower risk of injury. On longer runs, especially in dry climates, plan water stops or carry a water bottle to maintain proper hydration.
Transitions
What does it feel like to get out of the water and hop on a bike? What’s it like to run right off the bike? Transition training, or blocks or bricks, helps pull the whole triathlon together. The beginner triathlete only needs a few key practice sessions to get the hang of the “changeover”. Double workout sessions of swim to bike and bike to run are essential, especially bike to run, the more difficult of the two. Also, race practice sessions help multisport athletes visualize and prepare for their race. For example, after a short swim session, practice getting out of wetsuits, putting on shorts, shoes (run or bike?), helmets, gloves, etc. (Gloves generally are not necessary in sprint races. They take too long to put on or off, special needs excepted.) Also, after a bike ride, have run gear ready to go. Remember to include number placement. Planning transitions makes the competitive experience smoother and more enjoyable.
Weight Training and Stretching
Opinions differ on weight training for endurance athletes. For beginner triathletes, strength training, with an emphasis on functional and core strengthening and stabilization, improves performance. Strength training for triathletes prevents injury by: enhancing the strength of connective tissues, increasing bone density, tightening lax joints and corrects muscle imbalances. It also enhances performance: an uninjured athletes is a better performing athlete.
Training time is emphasized with a few “key” workouts designed to know distance and to build confidence. Longer workouts are generally on weekends. If a heart rate monitor is used, athlete stays in general endurance zone of 60-75%. Make adjustments based on athlete’s needs, desires and available equipment. For example, if the athlete has never run before start her/him on an “interval” run/walk program or reduce the run times by 5 to 15 minutes. Running creates the most damage to the body, but it is also the hardest part of the triathlon since it comes at the end (often in the heat of the day). Even the fastest runners run slower after biking. Be creative, listen to and know your athletes to best help them enjoy their chosen event.
In conclusion, if you utilise proper planning and progression and make it enjoyable, then you're well on your way to achieving your triathlon goals and getting hooked on health and fitness! It’s quite simple, really.