Category Archives: Coaching

The power of your mind

Swimming Since I started triathlon my swimming has improved a lot, but I have always thought of it as my weakest discipline. I have worked on technique, have had coaching in a workshop situation to improve my stroke, and I have steadily improved. I have progressed from the slowest lane in the tri club swim sessions to the 2nd fastest lane. Recently the swim lanes have changed and a lot of swimmers have moved in to the 2nd fastest lane. I have been reluctant to move up to the fast lane, as I didn’t want to get dropped and hold people up, I tried going in the other week but was struggling to keep up on the warm up.

Some coaching feedback from a while back!

Some coaching feedback from a while back!

Life in the fast lane This Monday I went in the fast lane, I didn’t really want to and still in my head I think I am a poor swimmer but I thought I’d give it a go. We were doing fast 100’s and when I stopped my Garmin at the end of the first 100m I was shocked to see I’d swum the fastest time for 100m I think I’ve ever swum, now part of this is down to having faster swimmers to draft, and also stopping short of the end of the lane (there were so many of us in there!) But I started stopping my Garmin a second after I’d stopped to account for the last meter of the lane, and I still managed to hold on to a consistently faster pace than usual, about 8-10s faster than my usual 100m pace.

Mind power It is really important to see ourselves in a positive light. When negative thoughts come in to your head you need the skills to replace them with positive or affirming beliefs. This is not only important for training and racing, but also an essential life skill, it can improve the quality of your life dramatically (love the rain!) I am very aware that I still view myself as a poor swimmer, and there are many other areas in my life that I do this, BUT I am aware of it, and there are things that I can do to ensure I don’t fall into the trap of overly criticising myself. Next time that voice comes into my head telling me I am crap at swimming I now have the evidence to show that I am not, and that I can push myself more than I thought. As you train and race, make sure that you store these moments so that you can call on them when you need some positive energy in your life, remember you are unique and have many strengths that other people see and admire, be proud of yourself, and love the rain!

What is an endurance ride?

Or, riding in Zone 2

An endurance ride or run means different things to different people, and it’s something that a lot of people get wrong, so I thought I’d try and clear up a few misunderstandings and misconceptions.

When I describe an endurance ride I ask someone to ride in Zone 2 for an extended period of time. The way that training works is that your body adapts to the training load that you place on it, so it is important to increase the distance that you ride, and make sure that you plan this well. If you increase your long rides/runs too early you will be at risk of burnout and reach your peak fitness too early. If you don’t increase your long rides/runs enough then your endurance will be compromised.

It is also important to make sure you pace the ride correctly, some mistakes that people make are:

  • Riding too hard on hills, and then recovering on the flats and downs.
  • Not riding consistently on the flats and downs.

If you are using a power meter it is easy to see if you are in the right zone, and I have found I ride more consistently when I use my power meter. If you are using heart rate then you can see from your heart rate graph how consistent you are. If your heart rate graph looks like the one below, then you may not be getting the benefit of an endurance ride.

Heart rate dips and peaks a lot.

Heart rate dips and peaks a lot.

Shown below is a more consistently paced ride where the heart rate remains fairly steady

Heart rate does not dip and peak as much.

Heart rate does not dip and peak as much.

People’s heart rates don’t tend to dip as much when they are running, but it is still important to be aware of your effort level and keep a constant pace. Don’t forget, triathlons are steady state events and you need to be able to swim, bike and run at a steady pace for an extended amount of time.

Turning into a film maker

Trip to Resolven

I have been busy at the computer again this week, after an epic ride with 4 of the Pembrokeshire Velos  to receive my plaque for winning the 100 mile time trial. I met them at Kilgetty at 6:30am and rode 71 miles up to Resolven. I managed to hold on to their wheels for most of the way, but during the last hour I kept getting dropped! Considering I hadn’t been out for longer than an hour and a half since Ironman on the bike, I was pretty pleased. They had cycled from Pembroke Dock and ridden 83 miles in total. I was a bit annoyed that my garmin wouldn’t download to Strava afterwards as I’m sure I would have had a few QOM’s!!

The full trip, I was there too honest!

Strength and Conditioning

I have been putting together some videos for my coached athletes, which has taken up quite a bit of my time, I am aiming to show exercises that can be done easily at home without equipment. Hopefully they will find them useful!

Home

I am a mother of 2 boys. with a passion for exercise, the outdoors, food, and nutrition.

I provide coaching services to help you achieve your goals.

I aim to work with you as an individual, and find out your unique training needs.

I have a proven track record of self coaching with success at all distances of Triathlon.

I started Triathlon as a way of getting back into fitness after my first son was born, I have gone on to compete in all distances of triathlon, with success in self coaching.

I believe that through my varied experience (outdoor instructor, teacher, and cycling coach) I have the tools to help people to achieve their goals.

My ethos

  • To empower you to make positive improvements in your life.
  • To demonstrate and teach best practice.
  • To keep up to date with developments and apply these to your training.
  • To be flexible in my approach.
  • To find out about what works for you as an individual.

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To see what I can offer you please click here.

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