Tag Archives: coaching

Fantastic Finish Foto Friday – John tackles Snowman

Welcome to Fantastic Finish Photo Friday. We want to bask in the awesomeness of your finish photos. A finish photo captures a moment in time, where you overcame the challenges of the race and training, and reached your goal. The feeling of elation as you cross the line is what keeps us pushing our own limits. Please consider sharing your own photo to inspire others who are working toward their own finish.

John is one of my coached athletes. He reached out to me for coaching to improve his fitness going into the Snowman Triathlon. I designed him a 9 week training plan, that he followed diligently. John completed every workout I threw at him with the correct intensity. John made fantastic improvement over the training plan, culminating with a superb race at Snowman. John was an absolute pleasure to coach, and I see tons more improvement for him in the future.

This week’s Foto is from John Baden:

John Snowman 3
Photo credit – Simon Murray

John:

Always Aim High Events hit it out of the park with this race, stunning views of the snowdon horseshoe, beautiful (but cold) lake swim at the national mountain centre at plas y brenin, fantastic fast bike course despite an almost 10km climb back up to T2, and to top it off, a mountain run (ahem, hike) to finish!

After a 9 week training plan, that I followed as closely as I have ever followed anything it was time for me to don my new hometown Triathlon club kit for the first time and embark on something quite hard! (understatement of my life) I intend to carry on with training and do the race series the organisers of the snowman arrange every year.

Arriving the night before my race and camping less than 5k from the venue was the first plus of my weekend, allowed me to pitch the tent, then make registration the evening before. Allowing me to prep all my kit the evening before the race.

Arriving early on race day, I parked my car no more than 500 metres (yet not on the race route) from transition and ambled down to rack my bike and find a much needed caffeine fix. superb marshalls on the entrance to transition made this process nice and smooth. I racked the bike and went for a look around the centre at Plas Y Brenin before heading back to start getting ready.

Race briefing was done whilst athletes where prepping in transition, with the use of some fairly hefty loudhailers, not a problem to hear it and a very thorough briefing (the brit tri referree telling us we where about to jump into a bracing 11 centigrade lake!)

I got my wetsuit on, and got comfortable, checking and rechecking my bike shoes and trail shoes where easily accesible when needed. Then the shout came, 9:50am, we were to head to the lake and swim entrance, I took the plunge early and used the time to get a few strokes in and make sure my suit was well fitted. 10:00am And the hooter goes off, and I set off on my swim, settling into a rhythm early and actually finding it quite comfortable, 8 minutes later I was hauling myself out into the morning sunshine, unzipping the suit as I headed back towards transition. 

In transition, I took the time to dry my feet and put a pair of trail running socks on before I got the bike shoes on, helmet clipped up, bike unracked, I was running for the mount line, with the encourragement of the event organisers and some crazy local supporters ringing in my ears, I ran past the mount line, and mounted a little way down the road, so as to avoid knocking anyone over. I tightened my shoes, and got my head down. Literally spinning my legs up to 100rpm and speeds in excess of 65kph on the descent to Llanrwst through Betws y Coed. Then, outside a petrol station, I realised my seat post was dropping, Disaster! I was going to lose time, Luckily a fellow competitor stopped with an alan key, seat post put right, I was on my way, a flat loop until the 10km climb back to Capel Curig started at Betws. Still I managed to average 31kph on the bike, and only just went over the hourr for that leg. Approaching transition again, I took my feet out my shoes (well I tried!) and got off just before the line! with the owner of the event company policing the line shouting encouragment I felt awesome getting back to my position. My bike was re racked, helmet took off, I slipped my running shoes on and set off into the un-known!

Leaving transition for the final time, I was feeling good, until I got into the tree line. There the path ramped up and I think most people where then reduced to a Hike, through some of the most rugged and brutal terrain I’ve ever seen. After 50 ish minutes, I reached the turn around point, and thats where the fun really began. As it was ALL downhill from here, I started to let my legs go, following the guy in front of me all the way back to tree line, an awesome feeling to descend a mountain at speed, running through boggy muddy sections without a care, and hurtling over rocky outcrops as fast as possible! BRILLIANT! thenI hit the flat forest road, and was speeding along at 4 mins 30 seconds per KM, I got to what I thought was the finish distance at 5k, I was wrong! And I hit a wall, 1.4km later however, and around 2 hours and 20 minutes after jumping in the lake I had crossed the finish line to an amazing sense of achievement. 

If you are a new or beginner triathlete and would be interested in coaching, please email me at firsttimetri+coaching@gmail.com.

Please consider sharing your own photo to inspire others who are working toward their own finish. It doesn’t have to be from a triathlon, just any race that has special meaning to you. If you are interested in sharing, please send a message to firsttimetri@gmail.com.

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Help me to help you become a better Triathlete (for free)

Are you a new or beginner triathlete looking to improve? Have you decided to use triathlon to improve your lifestyle and overall happiness? I want to be your coach. Even better than that, I want to be your coach for free.

First Time Triahlete Beach 2 Battleship

I started this firsttimetriathlete.com, a couple of years ago to help new triathletes just getting into the sport. There were tons of sites dedicated to helping intermediate and elite triathletes, but a shortage info for brand new athletes. Even the sites originally designed to help new triathletes had become too advanced. Triathlon is already an intimidating sport with three separate disciplines, and the multitude of the gear required. My goal is to make triathlon simple and approachable, so more athletes will finish their first race, and hopefully continue their triathlon journey.

The elation of crossing the finish of a new challenge, which you were not sure your could complete, is awesome. In that moment all of the hard work, and struggle pay off in a crescendo of joy. The race doesn’t begin at the start line. It begins when you decide you are committed to the race and start training. I want to help coach you through your own journey and finish. Check out the Fantastic Finish Foto Friday Page for stories of others finishing their first race and what it meant to them.

About me:

I’ve been training for and racing triathlons for the past 6 years. Before triathlon, I was a Cat 3 road cyclist, and raced bikes for 10 years. I’ve raced  in 2 Ironmans (training for a third), marathons, and ultra marathons. I’m not the fastest guy out there, but endurance sports are my passion, and I am a student of the sport. Most importantly, I give a shit. The success of the people I coach is my very important to me. It gets me pumped to see people finish something they thought was impossible.

The deal: (Did someone say free?)

This winter I plan to get my USAT coaching license. In order to get in to the program I need more coaching experience on my resume. Crazy right? In order to become a coach you need to be already be a coach. So in the spirit of the win-win, I offer my highly valuable coaching services for the low, low price of free to gain the experience. Also, I really want to new athletes improve and give back to the sport I love.

Here’s what I am looking for in a potential new client. You don’t have to meet all of these requirements, but this is a good guideline.

  1. New to triathlon, or beginner triathlete looking to improve.
  2. Looking to improve overall lifestyle through triathlon.
  3. Not overly competitive. Racing against your own goals.
  4. Have a race coming up in the next 8-15 weeks.

I looking to take on 4-5 new athletes in the next couple of months. Here’s what you will receive from me:

  • Initial assessment of your current triathlon fitness
  • Custom training plan developed for your next race
  • Weekly email/phone progress consults
  • Workout tracking/accountability
  • Encouragement

If you are interested and looking to improve, please email me at firsttimetri+coaching@gmail.com. Don’t be shy, if you read this far, you’re most likely interested, shoot me an email. If you know someone else, that may be interested, please pass it on.

Be Well,

Shawn