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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
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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