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From Spin Bike to Ironman (Case Study)
Progress through Endurance Sports
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running
10X
1min @ 9/10; 1min @ 3/10
5mins easy jog
then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)
Coffee post session at Common Grounds at 7am.
Monday:
We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.
Strength:
A) Every 2:30 x 5 6/6 Single Leg Deadlift
B) Every 90secs x 5 2 power clean + 2 front squat
Conditioning:
17min AMRAP
3 Power Clean (60/40)
6 Front Squat
9 Box Jump
Tuesday:
On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.
Strength:
A) EMOM x 6 - 15-20 sec UB kipping pull-ups
B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row
C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock
Conditioning:
4 rounds for time:
16 Alt KB STOH
1 Lap Car Park Farmers Carry
10 Burpees Over KB
30 Double Unders
Wednesday:
On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.
Strength:
A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single
B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions
Conditioning
In a 3-minute window:
15 TTB
30 wall balls
AMRAP cal row
Rest 2 mins x 3
Thursday:
On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.
Strength:
A) Every 2 mins x 5 6/6 DB Strict Press
B) Alt EMOM x 9 - 30 sec banded tricep extension / 15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls
Conditioning:
For time:
120 DB Hang Snatch
Every 3 mins
15/12 Cal Assualt Bike
10 Hand Release Push Ups
Friday:
Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.
Strength:
EMOM x 5 6 Sandbag Over Bar
Conditioning:
In Pairs for Time:
800m run together
20 Sandbag Over Bar
100 Cal Ski
Park Run Together
20 Sandbag Over Bar
80 Cal Ski
Half Park Run Together
20 Sandbag Over Bar
60 Cal Ski
Car Park Run (Together)
20 Sandbag Over Bar
40 Cal Ski
ENGINE
Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?
GYMNASTICS
Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.
Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.
HYROX
Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.
MOBILITY
We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.
PURE STRENGTH
This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.
WEIGHTLIFTING
This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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