From Spin Bike to Ironman (Case Study)

Progress through Endurance Sports
Written by Marcus Smith
Rob Foster
Rob Foster
Mar 19, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
From Spin Bike to Ironman (Case Study)

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.

Essential tools for improving endurance training
Check out the 3 essential tools needed to improve your endurance below!

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

Triathlon
Swimming
Race Prep
Specialty Class #25-27

GYMNASTICS

We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.

HYBRID TRAINING

This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.

MOBILITY

This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.

If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Triathlon
Swimming
Race Prep
Endurance #25-26

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

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 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-27

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-27

Strength, Speed & Power - Your New Training Block is here!

Monday - Engine:

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

Tuesday - Strength+:

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

Wednesday - Engine:

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

Thursday- Strength+:

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

Friday Therapy:

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

Triathlon
Swimming
Race Prep
From Spin Bike to Ironman (Case Study)

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.

Essential tools for improving endurance training
Check out the 3 essential tools needed to improve your endurance below!

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

Triathlon
Swimming
Race Prep
Endurance #25-26

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

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 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-27

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-27

Strength, Speed & Power - Your New Training Block is here!

Monday - Engine:

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

Tuesday - Strength+:

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

Wednesday - Engine:

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

Thursday- Strength+:

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

Friday Therapy:

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

Triathlon
Swimming
Race Prep
Specialty Class #25-27

GYMNASTICS

We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.

HYBRID TRAINING

This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.

MOBILITY

This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.

If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Triathlon
Swimming
Race Prep
From Spin Bike to Ironman (Case Study)

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.

Essential tools for improving endurance training
Check out the 3 essential tools needed to improve your endurance below!

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

Triathlon
Swimming
Race Prep
Ladies Run Club 25-27

Monday

Session: LRC Tempo

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.

Wednesday

Session: LRC Intervals

There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.

Sunday

Time: 5:29am

Location: Innerfight

Session: Long Run

Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-27

Strength, Speed & Power - Your New Training Block is here!

Monday - Engine:

Strength:

EMOM x  12

A) 20-30 sec dip support hold

B) 30 sec max push-ups @ 30x1

Conditioning:

In a 5-minute window,  rest 3 mins x 4

750/600m row

15 DB STOH

AMRAP pull-ups

Tuesday - Strength+:

Strength:

A) EMOM x 10 - 1 Power clean (build)

B) 5 mins to find a max Power clean

C) FOR TIME - 30 Power clean @ 75% of Max

Conditioning:

Every 2 mins x 5

15/10 cal Ass bike for time

Wednesday - Engine:

Strength:

Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row

Conditioning:

EMOM 32

Min 1 - 5 to 15 TTB

Min 2 - 8 Burpee DB Deadlift

Min 3 - Max Cal Ski

Min 4 - Rest

Thursday- Strength+:

Strength:

A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3

B) Every 90 sec Alt x 8 - 12 alt kb sotts press &  6-10 inverted rows

Conditioning:

For time

1000m C2 bike

Olivara run

50 wall balls

Friday Therapy:

Strength:

A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge

B) Every 90 sec x 3 - 10 barbell Good Mornings

Conditioning:

In Pairs - 4 rounds for time

50 Cal Ass bike

40 DB Box Step Over

Every 4 mins - 5 wall walks

Triathlon
Swimming
Race Prep
Specialty Class #25-27

GYMNASTICS

We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.

HYBRID TRAINING

This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.

MOBILITY

This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.

If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.

WEIGHTLIFTING

This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Triathlon
Swimming
Race Prep
Endurance #25-26

The Monday Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\

Time: 05:59 am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

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 hour

Location: Dubai Sports City Sports Park

Entrance fee

Wednesday - Indoor Ride

Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com

Thursday - Endurance Strength

A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.

Time: 06:30am

Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com

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

Triathlon
Swimming
Race Prep
From Spin Bike to Ironman (Case Study)

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.

Essential tools for improving endurance training
Check out the 3 essential tools needed to improve your endurance below!

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

Triathlon
Swimming
Race Prep
From Spin Bike to Ironman (Case Study)

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.

Essential tools for improving endurance training
Check out the 3 essential tools needed to improve your endurance below!

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