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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
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
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 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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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