Category Archives: triathlon

Thoughts on self-coached endurance athletes

Should I hire a coach or can I do this alone?

There comes a time in every athlete’s training when they think that they might need a coach. For some people, that point comes when they first decide to get into endurance sports. There are many coaches that specialize in taking someone who is not particularly active and putting together a training plan to get them to their goal. Usually that goal is to finish an event of some kind; that could be a 5k, marathon, or Ironman Triathlon. For some people running or walking for 5 kilometers (3 miles) is an enormous feat and they have no idea how they can get from their current level of fitness to a level they had only dreamed of before. It makes sense that if you’re starting a completely new activity that you seek out the guidance of someone who is more experienced that you.

On the other end of the spectrum is the professional endurance athlete. For obvious reasons, someone like Lance Armstrong is going to need a coach. In fact, Lance Armstrong during his prime probably had at a coach, a manager, a sports psychologist, a nutritionist, a doctor, and probably more dedicated to him winning the Tour de France. Unfortunately, you are not Lance Armstrong. That’s why you’re reading this article. But it’s not just top professionals that need coaches. Elite amateurs are likely to need, or at least want, a dedicated coach. In the sport of road cycling, this would consist of those who compete as category 1 and 2 racers. Most elite athletes have accumulated the knowledge to coach themselves, but what they usually lack is the time. Self-coaching takes a lot of an individuals time and someone who trains 40+ hours per week simply doesn’t have it!

This leaves a lot of ground in-between and I don’t want to lump all these people into the same category. But there is a wide spectrum of people who may want a coach, should have a coach, or don’t need a coach and they just don’t know where they stand from high-school to masters athletes. What these athletes have in common is that they are endearingly referred to as age-groupers. This simply means that they are not competing for the overall win in an event, but are competing against other athletes of the same age, gender, or skill. Running and triathlon events will typically split age-groups in age and gender; cycling events are sorted by skill level, with pros racing with the elite riders. Generally there are awards, monetary or not, that are given to age-group winners, so there is competition among them!


Growing up, I was active in sports. Throughout grade and high school I played basketball, baseball, soccer, and golf. Baseball is almost exclusively an anaerobic sport, which means that the body uses energy from a system that provides bursts of up to 2 minutes. Soccer is primarily an aerobic exercise where one needs to run almost continuously for a long period of time, with short bursts of speed every so often. But even a soccer match is only an hour and a half long. Someone new to running, for instance, could take well over four hours to complete a marathon. Then I met my match. During my last year of high school I did not make the soccer team, I barely made the basketball team, and golf doesn’t really count. After one year of baseball, I gave that up. I had spread myself too thin, both in terms of athletics and academically. I was never a great athlete, so during high school I focused most of my time on studying, which contributed to the decline in my athletic abilities. During that year, I got my first taste of coaching: I was asked to coach the 5th and 6th grade soccer team where I went to grade school. It was great fun, and I learned a lot, not only about coaching, but about myself.

As I went to college, my participation is sports dropped to zero… unless you count bowling. And while it’s certainly a sporting competition, there is very little aerobic about it. Then I got accepted to graduate school, where my studies took an even further step forward. The limit of my physical fitness was now walking up three flights of stairs. I ballooned to 220 pounds. I was feeling crappy pretty much every day, and feeling run down most days. Then I decided to change everything: I was going to lose the weight I had gained since high school. I made a goal of finishing a marathon within a year.

That first year was hard. I still remember those first few months. I didn’t know what to do. I was afraid to run outside, so I took up running on the treadmill. I would put the treadmill on 6 miles per hour and run for 10 minutes. Then 15 minutes. Then 20 minutes. Then 30 minutes. That first time I reached 3 miles was the turning point. That’s just shorter a tad than a 5k race. I knew at this point I could make the marathon distance of 26.2 miles. But I knew I needed a plan: I couldn’t just wing it. So I searched the Internet and found Hal Higdon’s novice marathon training plan. It looked good to me, but what did I know? I had never done this before! As it turns out, I would still recommend that plan for a first-time marathoner. What’s more, I learned through those 18 weeks what it meant to be self-coached. And there’s a whole lot more to it than simply following a pre-packaged plan you find on the Internet.

Since that first marathon, I completed several half-marathons, many shorter running races, and a sprint triathlon. And most importantly, I’ve hired two coaches along the way to help me out. One was a coach to help me with the triathlon and the other was a swim specific coach. I signed up for the triathlon 9 weeks before the event and didn’t know how to swim. I’m glad I got both coaches. There are definitely positive and negative aspects of hiring a coach.

At present, I do not have a coach. I am training for the 2011 Tucson Marathon and at the same time training for a full season of cycling during 2012. While I have no delusion of grandeur, I no longer consider myself a newbie endurance athlete. I am entering the world of the self-coached athlete. These are my thoughts, subject to change, about being your own coach.

Your Job as a Coach

The first job of a coach is to sit down with a new athlete and talk about their goals. As a self-coached athlete, this may not require any spoken words, but it is still a very important part of your job as coach. It is important that your create S.M.A.R.T. goals: they need to be (S)pecific, (M)easurable, (A)ttainable, (R)elevant, and (T)ime-based. As an example, one of my goals is to run the Tucson Marathon on December 11, 2011 in under 3 hours and 40 minutes. The setting of goals is a job of both the athlete and the coach. As a self-coached athlete, you must make certain that your goals are realistic to achieve, yet not so easy as to not provide a challenge.

Once the goal is set, it’s now the coaches job to sit down and make a training plan to accomplish that goal. For my goal, I am using a modified version of one of Hal Higdon’s intermediate marathon plans. But because I’m also training for a full season of bike racing, I need to add that in too, which makes the job harder. A very important thing you need to realize about being your own coach is that it’s not as simple as it sounds. It takes a lot of time to effectively coach yourself. It probably takes a lot of time to coach others too, which is why it costs so much to hire them! So don’t sell yourself short: allocate an hour per day to really looking at the daily, weekly, and monthly schedule and see if it still fits in with your goals.

Setting a truly customized training plan takes a lot of time an effort. There are many books dedicated to the art and science of taking the human body to the edge and achieving peak performance. This article simply cannot distill all that knowledge into a coherent summary. I would suggest looking on the Internet for free training plans for whatever it is you’re trying to achieve or visiting a local library. Joe Friel has training programs for both triathlon and cycling called Training Bibles. They are written for advanced athletes, but are probably useful to all but the most beginning self-coached athletes.

Your Job as an Athlete

The hard part is over, right? Now that the training plan has been made, it’s now your job as an athlete to simply follow the plan. If it was that easy, then there would be one plan available for each sport and there would be no need for coaches at all! The fact is, there is an enormous amount of work you need to do outside of training. There is a need for communication between athlete and coach that as a self-coached athlete is both easier and harder. When you have a coach, it’s easy to become lax and just follow the training plan without knowing what the coach is doing behind the scenes. You just send your daily workout log to the coach, look at the schedule for tomorrow, and complete the job. If you have questions, aren’t feeling well, or whatever, there’s always a chance to call the coach and see what she thinks.

A self-coached athlete still needs to provide feedback to your coach! It’s just in this case, you are the coach. Being your own coach makes you less objective than someone else would be, but it offers the advantage of knowing exactly how you feel. Did you just have a terrible workout in the pool and feel you need to work on your swim stroke more than running or biking? It’s easy for you as an athlete to tell your coach (you) that’s what you want. It’s harder as a coach (you) to make an objective decision based on what you’re feeling.

One of the main jobs as a coach is to push an athlete to their limit but not passed that limit. Overtraining is a condition when the body has endured too much stress without adequate recovery. It is extremely easy for self-coached athletes to overtrain. It is also extremely easy for self-coached athletes to undertrain. As an athlete, you need to provide feedback to yourself so you can make an objective decision about coaching. I would suggest using a program like They offer a free place to log workouts, meals, and daily metrics such as body weight. The pay version allows you to pre-plan workouts, meals, and lots of other great things not available in the free version. I forget what exactly you get with the pay version, but it’s well worth the money. I forgot to renew my membership, and was horrified to find that most of the tools I use were no longer available. TrainingPeaks, or similar logging tools, provide a way as an athlete to tell yourself as a coach what exactly you are doing.

TrainingPeaks works best if you have a heart rate enabled GPS device. I use a Garmin Forerunner 405CX. It is very good at what it does, and I highly recommend it, although any GPS would work. For cycling, a power meter would probably be a good product to buy if you have the money. I don’t currently own a power meter, but it’s on the wish list. The GPS, heart rate monitor, and power meter provide quantitative (as opposed to qualitative) metrics on daily workouts. If you don’t have a GPS, heart rate monitor or power meter, it’s important that you log how hard each workout seemed based on a rating of perceived effort. There are several common scales in wide use; I prefer the 1-10 scale. Make sure to log any qualitative comments you may have as well! I’ve left comments like these: “felt slight twinge in left knee” and “very hard workout in pool (8/10), but HR not above 150”. These will allow you to go back, as a coach, and see how you’re progressing and, as an athlete, if you ever need to see when you sustained that injury that keeps recurring.

Concluding Remarks

I certainly cannot tell you whether it is better for you to be a self-coached athlete or not. I’ve only been self-coaching myself for a few months, and I’ve only recently forayed into the arena of endurance sports. However, I can tell you that I am having a great time not only being an athlete, but being a coach as well. They are different sides of the same coin. It is possible to be a great athlete but a horrible coach; it is possible to be a great coach and a horrible athlete. It takes a special blend to be a great athlete and a great coach, and a spectacular blend to be your own great self-coach.

But I do think that in this age, where almost everything can be found for free on the Internet, that self-coaching in the future. Most athletes that are not extreme beginners or extreme professionals will be self-coached. So take the plunge and join the ranks of self-coached athletes. It’s time-consuming, but it’s not a waste of time. It will make you a better athlete to have a coach, even if it’s yourself.


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Filed under coaching, cycling, goals, marathon, running, swimming, training, triathlon

Firecracker Triathlon

Yesterday was the Firecracker Triathlon here in Tucson, and the results are in. As it was my first triathlon, the silver lining is that it’s a PR.

I’m not sure who is stupid enough to race in Tucson in July, but there were over 350 signed up, and exactly 300 finishers. One of those was me. So the day started off by waking my sorry butt up at 3:30 so I could get to the venue by 4:30. This required lots of planning, mostly on how to get tired enough so I could fall asleep by 7:30-8:00 so I could still get 8 hours of sleep. And even though I got in bed around 7:30, I don’t think I fell asleep until 9:00, and it was a restless sleep at that. But I was able to wake up, eat, shower, and get to the race for my 6:08 start time.

The swim was in an Olympic sized pool, which if you haven’t seen is absolutely humongous. Because it was in a pool and not open water, they had to start each person individually. They did this by having the slowest swimmers start first. Well, they had waves of swimmers, and in each wave the fastest started first. I was ‘seeded’ one of the slowest swimmers in the slowest wave. This meant I was one of the first in the pool, and had barely any time to warm up. My swim coach says it takes me a long time to warm up, and he’s right. It usually takes me an hour to fully warm up for a swim. Unfortunately, because of my start time, I had precisely 23 minutes from when the pool opened until my start time. This included the time needed to wait in line before starting as well as a ‘team’ photo. (We weren’t really a team, we all just had the same triathlon coach.) Anyway, by the time the photo op was done, I had 8 minutes to warm up and wait my turn. I was about to get in the pool when they announced that the first wave should start to line up. I hadn’t even swam one length yet!

When it was my turn to start the swim, I told myself to just pretend this was the warm up and to go really slow. A lot of good that did me. I started off too fast either because of all the people watching, the adrenaline or both. After 150 meters (of 750) I was spent. After the third turn, I made it about 10 more meters before I had to grab the lane line and catch my breath. As I was sitting there, I saw some people doing the breaststroke. Great idea! So I started doing that instead of sitting on the line. Even that got tiring after about half a lap, so I flipped onto my back and did the backstroke. I figure I did about 1/2 of the swim on my back, about 1/3 doing the front crawl, and the rest doing the breaststroke. After all that, I finished in around 27 minutes. Good enough for 300/303 place. Hah. Good news was my swim coach predicted I’d do it in 30 minutes. Sucks to be him!

After the swim, I run (more like a walk because I was so tired) to the transition area. As I’m putting on my shoes, I stand up and hit my head on the bike rack. I think I gave myself a mild concussion. As an aside, this guy was 4 bikes over from me in the transition area. He ended up 3rd overall. I was tempted to grab his bike instead of mine. But no, I grabbed mine, ran to the mount line and off I went. As I exit the transition area, I try to start my watch to pace myself. Only something went horribly wrong between when I left it to do the swim and when I put it on. It’d be easy to fix if I wasn’t trying to race a bike, so I just say “fuck it” and forget about it. The bike course was a square with about a mile on each side. There was only one mildly difficult corner. Going from Broadway to Euclid on the second lap, I overshot the exit and went past the cones. If an official had seen it (and more importantly cared about the 3rd to last place swimmer) I could have been DQed. Whoops. Anyway, the bike was 36:17. About 4 minutes slower that I had hoped. It was still good enough for 78th overall; not bad considering I’ve only had the bike 9 weeks.

T2 was fun. Got my bike shoes off, my running shoes on and off I went. As I was exiting the transition area, my coach yells that my helmet is still on! Doh. I take it off and throw it into the grass. As I do, my sunglasses come off and some nice spectator grabs them for me and hands them back. As I don’t have my watch to pace myself, I now have to do it by perceived exertion. It’s been awhile since I’ve run like that. 3 miles later and I’m done. At the time, I had no idea what my bike or run time was. Based on the finish line clock, I knew my total time was around 1:30. As it turns out, my 3 miles run was in 23:33. My fastest 5k (3.1 miles) is 20:12 so this was close to PR pace after a tiring swim and bike. Even so, it was 33 seconds slower than my goal. 23:33 was good enough for 59th place. Nothing to be proud of, but not embarrassing either.

There were quite a few photographers on the coarse taking pictures… they even got a few of me on my bike. It doesn’t look like there was an official photographer for the race, so hopefully I’ll be able to get a photo somehow. If you were one of the photographers and have a picture of number 33, get in contact with me!

I’m scheduled to race in 2 weeks in an open-water tri. But I’ve already decided that I’m not going to attempt it. For one, there is a time cut-off on the swim. If I don’t make it, I don’t get to do the bike and run. Secondly, it’s in Flagstaff. And I don’t feel like driving all that way to DNF. Instead it’ll be my first ever DNS. So my next race isn’t until September, and it’s just a half marathon. That’s why I just ate a quart of cookies and cream ice cream. That’s my post-race treat; now it’s back to training and eating right.

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Filed under race reports, sprint, triathlon

Yearly goals 2011/2012

Last year I set a goal to finish a marathon in under 4 hours by my 30th birthday. Not only did I finish well under 4 hours (at 3:50), but I did so almost 2 months before my actual birthday. As I approach my 30th revolution around the sun, knowing that this year is only special because we count in base 10, physically I feel the best I have ever felt in my life. I was a three sport athlete in high school too, and I was a teenager then, but I could open a can of whoopass on myself back then. In hindsight, last year’s goal was a little too easy. This year, I will be making a series of goals that will hopefully be a challenge to make.


I want to participate in a swim meet. This is just a participatory goal, meaning all I want to do is show up, race, and finish. We’ll worry about time and podiums later. 🙂


I also want to race the Tucson Bicycle Classic as a category 4 racer. The qualifications needed to upgrade from cat 5 (all n00bs) to cat 4 is simply “experience in 10 mass start races.” So upgrading to cat 4 by TBC should be easy as there are at least 16 mass start races before then in the Tucson or Phoenix area. Depending on how I do and how fun it is, next years goal might be to cat up to 3.

I will Ride the Rockies.


That’s it for biking and swimming. As for running, I’d like to complete a marathon in under 3:30. That’s 20 minutes off of this years time, but if I choose a flat course I think it’s possible. I’ll be running the Really Big Free Marathon in Las Vegas in November 2012, and the unofficial course right now looks pretty flat. At least compared to Whiskey Row. I also want to run as many of the Arizona Road Runner races as possible.


I’d like to do an Olympic triathlon. I’d also like to set a time goal for this, but as I haven’t even completed a sprint tri yet, I have no idea what I should set as a goal. I’ll have specific time-based goals for sprint tris after I finish my first one on my birthday. I want to compete in at least 3 sprints next year in addition to the Oly.


In terms of training miles, next year I want to peak my weekly training miles at: 50 miles running, 250 miles biking, and 10 miles swimming with about half of each weeks miles coming from the long swim, bike, or run.

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Filed under cycling, goals, marathon, running, swimming, triathlon

PRs and other musings

I should probably keep a list of my PRs somewhere. For now, it’s at my about page, where there is nothing actually about me at all.

So far: 3 races, 3 PRs. The next race will be another PR as it’s a sprint triathlon and I’ve never done one of those before. Then another guaranteed PR in a 8 mile event. Then a couple more half marathons late summer / early fall. And I might do the Mount Lemmon Marathon (note the gratuitous link to en.WP) in October. There’s an 8k and 10k coming up in October too. Not signed up for those yet, but 2 more PR opportunities. 🙂

Depending on how the triathlon goes, I might do some bike racing next year. In the further future, I may do some swimming events too. I need to sit down and plan out a yearly schedule instead of just racing whenever I feel like it. I hate planning.

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Filed under 5k, half, marathon, running, triathlon

Running news

I’ve been really busy lately. Well, busy enough that I didn’t have time to write on the blog. Those that don’t blog probably don’t realize how much time it takes to actually write a descent post, much less put together a series of posts every day. The same thing day in and day out. Now that the complaining is done, let me update the many few one zero actual readers of this blog on my races since the last post.

I completed my marathon! Woohoo! has the results posted. 21st overall, 2nd in age group with a time of 3:50:53. That’s actually almost 10 minutes faster than my goal, which was set really slow because the course was basically up a mountain. I think there was something like 2800 ft of elevation gain. In contrast, my half was basically flat, with the most elevation change coming by crossing a bridge.

Two weeks later I ran in my first mud run. I was slightly disappointed, not with my time, but with the course. There was no mud. They had a fire hose out spraying runners in one spot and a slip-n-slide and some pools, but there wasn’t any mud to speak of. But it was still fun. 8th place overall.

I’ve raced once more since then, in a local 5k. I had a goal of finishing in 20 minutes, but unfortunately I missed it by 12 seconds. I blame the heat. It was 98 F at race start. By the end of the first mile I was dehydrated even though I made sure to drink plenty prior to the race. I’m sure if the temperature would have been even a few degrees cooler I would have shaved those few second off. Actually, I think I only have to go about 5 seconds faster. When I saw the clock tick to 00:20:00.0 I slowed up a little. But all in all I was pleased with my results. I finished 67th and 11th in age group which is pretty good since I think they said they had about 1600 people running. The winner finished in under 15 minutes, so I have a little room for improvement.

But the biggest news is that I’m registered for a triathlon on my birthday (July 3rd). The run and bike parts will be easy being only 3 miles and 12 miles, respectively. However, there’s a 800 meter swim that I’m not prepared for. It’s funny how you can have the endurance to run or bike for multiple hours, but swimming 50 meters is all you can do. Different muscles, poor form, etc. Hopefully I’ll be able to swim it by then! If not, there’s always doggy paddle.


Filed under 5k, marathon, running, triathlon