Personal Coaching Update
Our personal coaching and training spots are sold out for the spring/summer race training phase. Please check back this September when we open registration for the fall/winter base training session.
In the meantime here's some free guidance to help you this season!
Triathlon Training Seminar
Part One: Introduction to Training for Triathlon - View Recording (39:00)
Part Two: How to Organize Your Training - View Recording (42:00)
Part Three: Swim, Bike, Run Technique and Equipment - View Recording (52:30)
Part Four: Race Day Tapering, Preparation and Execution - View Recording (55:00)
Click here for our pre-race check list
Seminar: Here's our swim club's 45 minute seminar talking all about technique and training.
Stretch Routine: Avoid swimmer's shoulder and increase your efficiency.
Strength Routine(s): Three different short strength routines to help you get stronger and avoid injury.
Visit our swim club's YouTube page for more.
Run Technique and Training: See Geordie's twenty minute talk all about run technique.
Run Cadence: An explanation and demonstration of proper run cadence.
Fit Tips: A short video with some basic bike fit tips.
Activation Set: A 13 exercise routine that helps busy triathletes balance and maintain their strength.
The expert guidance you need for only $60/mo!
We'll help steer you on a simple and solid training process so you'll have confidence in the journey ahead. Whether you're in Canada or elsewhere in the world, our triathlon coaching will guide your training for everything from Ironman to Try a Tri's. Contact us to be part of training group.
Guidance in creating a training plan designed to fit your ability, time available and goal.
Weekly analysis of your training log to adjust the plan based on your training response
Weekly messaging through the training log to share direction, advice and encouragement.
Guidance in development of your training zones, race day taper and nutrition plan.
Plus all other features of the Training membership:
Private orientation meeting
Access to a personal training log
Up to 6 live classes per week including (more in winter, fewer in summer)
Athletic strength and mobility
Indoor group bike training classes
Enhanced recovery techniques
Video on demand recordings of classes
Virtual events that feel so real you'll have butterflies in your stomach :)
The opportunity at every class to ask questions of your coach
Webinars on a range of topics
Personal training consultations (a virtual meeting to answer your questions, upon request)
Personal video analysis (you supply the video of run, bike, swim, we analyse)
Basic virtual bike fit (If you're looking for a full blown bike fit check out MyVeloFit.com)
Triathlon Training Webinar Series
We recently hosted a series of four online seminars to help you prepare for triathlon season.
About Coach Geordie McConnell
Geordie has guided the training of hundreds of triathletes over the years, helping them reach their goals and have fun doing it.
NCCP Level One Triathlon Coach
Head Coach Ottawa Swimming
YMCA-YWCA Certified Personal Trainer
Member of Team Canada at 2008 AG World Championships
Completed first triathlon in 1986, Ironman in 1997, coach since 2000
Founder Ottawa Triathlon Club, Ottawa Swimming, Ottawa Running Club
About Coach Simon Jones
Whether training for your first triathlon or an Ironman, Simon is the Ottawa triathlon coach to guide you to your goals.
NCCP Community Triathlon Coach
CanFitPro Certified Personal Training Specialist
Member of Team Canada at two AG World World Championships
Podiumed in Age Group at Canadian National Championships
Championship Series Overall Winner - Somersault Champions Challenge
Overall winner in 8 Ottawa Triathlons at Super Sprint, Sprint, and Olympic
Multiple Ironman Tremblant finisher; PB of 10h15m
Multiple Ironman 70.3 Tremblant finisher; PB of 4h46m
Running PBs: marathon 3:17, half-marathon 1:24, 10k 37:58
About Coach Karen St. Arnaud
Karen believes that the journey toward your triathlon objectives should be enjoyable. She can support you along the way and help you make it happen.
NCCP Community Triathlon Coach
YMCA-YWCA Certified Personal Trainer
NCCP Swim 101 Course (in progress)
Certified Marathon Coach
Precision Nutrition Level 1 Certified Coach
Completed multiple triathlons (Sprint, Olympic and Half-Iron Distance)
Completed Ironman Mont-Tremblant, 2018
3- time Boston Marathon qualifier
Rudy Award Recipient
Triathlon Coaching for $60/mo? How?
Typically triathlon coaches charge between $90 to $300+ per month and the lower end is usually for basic guidance on one sport only. How then can we coach all three sports for only $60? And that's not to mention all of the online classes!
For over 20 years I've been working hard to increase accessibility to the sport of triathlon through my writing, swim coaching, and leadership in the triathlon community. My programs and memberships have always been priced low for one simple reason: I want to minimize the chance that price is the reason someone can't take part. I do not charge 'what the market will bear', I charge what I think will work for others and will work for me. (Spare a thought for my poor accountant!) At the same time, I make sure to provide the athlete what they really need.
My many years in personal coaching has showed me the number one benefit of a coach/athlete relationship is the accountability it provides. Knowing you're on the right track and knowing a coach is watching over you can make all the difference to the triathlon training experience. Then, when you do have a question, having an expert there to answer it.
I have been fortunate enough to learn from some of the greatest triathletes of all time including Dave Scott, Mark Allen, Karen Smyers and Simon Whitfield. They'll all tell you the key to success in triathlon is consistency. As Simon used to say, "chop wood, carry water". You need to put in the time, put in the work, and do so each day your plan calls for it. There is no magic workout but there is a logical progression and intensity balance to any training plan.
Finally comes one of the biggest keys to coaching. Once the plan is in place it must be fluid. A coach will look at your response to each workout and if it is not as it should be (ie you struggle to finish an easy workout or go too hard on a moderate one) the plan must to adapted. When race day comes the goals must be based on what happened in training. Maybe it went incredibly well and goals are elevated. Or perhaps life happened and a more realistic goal structure is needed to ensure a successful race experience.
I used to do a triathlon seminar and would introduce the secret to triathlon training then show a slide that featured an image of rocket science equations covering a chalk board. There would always be a pause before the laughter. No, triathlon training is not rocket science and, yes, you can get effective triathlon coaching for only $60 a month.
Posted by Geordie McConnell, Head Coach
How a Coach Can Help You Train for a Triathlon in Canada
A snowy and cold winter can make preparing for triathlon season a challenge and, with few exceptions, that's what Canada offers triathletes. Sure, you can wait till spring to start training but the fact is for many of us triathlon training in the winter helps us cope! It keeps us motivated, socializing, and increases both our physical and mental health.
When spring arrives and summer beckons, it's time in Canada to get outside and savour triathlon season. Our sport really is like summer vacation when we were kids with some swimming, some bike riding and lots of running around. For triathletes it also means having that fun with some structure to help get us to our goals.
Training under the eye of a coach not only gives you the guiding hand you need to get the most out of your triathlon training, it provides the critical accountability that keeps you focused on your goals each step of the way.
The individual workouts are important but more so is the overall structure of a training plan. It's about organizing the building blocks workout by workout, week by week to arrive at peak condition on race day. It's about taking your starting point, your schedule, and your goals and creating YOUR training plan.
There are lots of training plans out there in books and magazines. A swim might be listed in print for a Friday. How do they know I can swim on Friday? More important though, is the fact that every single athlete that would use that stock plan would find their body responding in slightly different ways to the workload. Here is where the value of a triathlon coach is perhaps the greatest. Not only is the training plan custom built to your life and goals, it is also changed and tweaked according to your response each week.
There's one more very important aspect to add. Trust me when I say the training journey is more important than the finish line. Life's too short not to enjoy your time spent swimming, biking and running each day. The right coach will help you to enjoy your weeks and months on this adventure called triathlon. The finish line then is a time to celebrate that amazing journey and a lifetime of memories.
more Tips on Finding a triathlon Coach
There are a lot of triathlon coaches out there and the number just keeps growing. From elite triathletes that have won championships to the personal trainer looking to offer one more service to their clientele, the variety is immense. How do you weight factors such as athletic success versus communication skills? And what about all of the other factors. Here are some tips to consider before making your decision.
Cost: Let's be realistic; we'd all love to be driving a Porche but most of us can't afford it. Triathlon Coaching can cost anywhere from $20 for a basic program to $1000 a month for elite guidance. Determine how much you can afford before even starting to look. The average athlete will be paying in the area of $100 a month for a personalized program with some feedback.
Qualifications: As we all know, a piece of paper is no guarantee of performance in any discipline. That said, at least it's a starting point. We're not going to ask to see a certificate from Dave Scott or Mark Allen, but what about the other triathlon coach that has a much lower profile? Ask for their qualifications and then do a little research so you understand the source. While Mark and Dave have proven themselves to be as skilled at coaching as competing, success in races is no guarantee that an individual will be a successful coach. You must be confident that they also have the skills to listen to your needs and the ability to provide wide ranging training advice instead of only sharing the one approach that worked for them.
The Right Experience: Some tri coaches are blessed with the ability to truly understand and guide all levels of triathletes, from those training 4 hours a week to lose some weight, to Kona qualifiers. Ensure your coach has experience fulfilling goals similar to your own.
Program Personalization: At a basic level you can buy a pre-set program that is not personalized to your circumstance. Level two is a template selected based on a very basic profile. From there the profiles or questionnaires get progressively more in depth, hopefully resulting in a program more carefully constructed around your own circumstances. At the upper end, the process can also involve consultations in person or over the phone.
In Person or Virtual Guidance: If you want work on your technique, it is important to have a coach who can observe and correct your skills. Some online coaches provide remote video correction, but nothing is as effective as in person. If you are after programming then the virtual/online route is as effective as any, with exponentially greater options.
Follow Up: One of the greatest contributions a coach can make to your season is their ability to change and adapt your program based on your progress and results. What looked like a good plan in April might now be less than ideal due to anything from injury to accelerated progress. You may also have questions or require clarification on the contents of your program. Ensure that you have chosen a coaching option that allows you the appropriate level of access to your coach be it via email, phone or in person.
There is no right way to train and no one coach has all the answers. There are many excellent coaches out there with diverse philosophies regarding training athletes and many of them will be able to get you where you want to go.
Canadian Triathlon Coach Directory
In case our services don't fit your needs here are some other Canadian Triathlon Coaches. Most offer online coaching as well as local.
NRGPT, nationwide, $225-500/mo
PBandJCoaching, Kelowna, $195-295/mo
Pinnacle, Victoria, $195-595/mo
Zone 3 Sports, Ottawa, $175-200/mo
Endurance Drive, Montreal, $200-295/mo
Bart Coaching, Montreal, $130-230/mo
David Harding, Ottawa, unknown
Mossenbrink, Coquitlam BC, $150+/mo
Brian Scott, Kitchener ON, unknown
CLP Performance, Burlington ON, $299/mo
Rob Swan, Kelowna, unknown
Loaring Coaching, Guelph, $170-300/mo
B78 Coaching, Victoria, $360-950/mo
Kevin Cutjar, Penticton, $200-300/mo
Lifesport, nationwide, $400-800/mo
Edge Tri/Kyle Jones, Niagara, $350/mo
Team Triumph, Ottawa, $165-199
CoachPowell, Victoria, $195-295/mo
Tomenson Performance, Toronto, $150-250
Endurance Specific, Whistler, $150-300
TrainingZones.ca, Calgary, $150+/mo
Tri-Nick, Victoria, $200-650/mo
PT Performance, Vancouver, $350/mo
PR Endurance, Markham ON, $145-225/mo
Yaworski Training, Calgary, $225/mo
Sean Clark, Maple Ridge BC, $150-225
Steve Bentley, Thornbury ON, $125-400
Todd Malcolm, Calgary, $325-2000/mo