Linda Cleveland
A question I get asked a lot by USAT members and athletes is “Why should I hire a triathlon coach? What can a coach do for me that I can’t do myself?” Many athletes train themselves with decent success, but many more are missing something in their programs. This can range from a nutrition issue to an inefficient swim stroke that is preventing them from reaching their full potential. Also, unless you’ve gone to college to learn about anatomy, biomechanics, nutrition, and exercise physiology, it’s really hard to understand what might be going on with your body and how to train specific energy systems. It’s also challenging to put together a periodized training plan to peak for key races if you’re not familiar with what periodization is. Add to that a full-time job and family commitments, and you can see how difficult it is to piece together a solid training plan for yourself. I’ve spent the past 7 years educating coaches and have learned a lot from the coaches themselves and their athletes. This chapter discusses all the things you need to consider before choosing a triathlon coach as well as how a coach can help you reach your full triathlon potential.
Qualities to Look for in a Coach
There are many areas of your training and racing that a coach can help you with, and there are also several qualities you need to consider before choosing a coach.
Education and Background
First, you will want to find out a potential coach’s education background. Does the coach have a bachelor’s or master’s degree in exercise science, exercise physiology, or biomechanics? These particular degrees focus on anatomy, physiology, biomechanics, exercise testing, exercise prescription, and nutrition. They are usually 4-year degrees that require classroom time, lab work, and practical application. If the coach has a master’s degree or PhD in a related field, she was most likely required to complete a thesis or dissertation that involved conducting a study related to exercise, analyzing the results, and then reporting those results in a formal paper as well as a defense. Therefore, the person earning the degree should have a good understanding of energy systems, how the body works, and how to apply exercise and training to achieve optimal results.
In addition to the coach’s education background, what related certifications does he hold? Is he certified through the national governing body for the sport? For example, USA Triathlon, USA Cycling, USA Swimming, and USA Track and Field all offer coaching certification courses. Does the coach have a personal training certification from the American College of Sports Medicine (ACSM), a certified strength and conditioning specialist or personal trainer certification from the National Strength and Conditioning Association (NSCA), or a certified personal trainer certification from the National Academy of Sports Medicine (NASM)?
If a coach is claiming she can provide specific nutrition advice, make sure she is a registered dietitian (RD). To ensure the coach has experience working with athletes, look for someone who is a certified specialist in sports dietetics (CSSD). This certification is specifically for professionals who have at least 2 years of experience as a registered dietitian and at least 1,500 hours of experience in the specialty practice. If you have a specific metabolic or cardiovascular disease, it is imperative that you work with a registered dietitian. The term nutritionist is becoming more common, but there are no regulations or requirements for anyone claiming to be a nutritionist. So make sure you find someone who is an RD or CSSD.
Regardless of what certification a coach claims to hold, ask to see if the certification is current. All the previously listed certifications require coaches to earn some type of continuing education credits to further enhance their skills and knowledge. This requires attendance at conferences, seminars, or webinars to earn these credits. This will help you identify coaches who are willing to spend time and money to maintain their credentials by learning and therefore are better equipped to help their athletes.
Experience
How do you know if a coach has the necessary skills to work with you? You can start by asking him what his experience is with different types of athletes. Has he worked with beginners training for their first sprint, someone who’s been racing a while but trying to improve her time, or any longer-distance athletes training for a half or full Ironman? For those of you racing or thinking about racing the International Triathlon Union (ITU) circuit, does the coach have any experience working with those types of athletes? Does the coach understand how you would qualify to race in a Continental Cup? The ITU points system is also important for your coach to understand if your goal is to race in World Championship Series events and eventually the Olympic Games. If you are an up-and-coming athlete and are working toward your elite license, having a coach who knows the qualification criteria and what races to send you to that would allow you to qualify for your elite card will be extremely helpful. Or you might be looking for a coach who specializes in working with beginners, women, or masters athletes, or maybe you want to work with someone who has coached a variety of athletes. Does the coach have experience working mostly with age-groupers, or does she also coach any elite athletes? Coaching a short-course athlete who races as a profession is very different from coaching a long-course athlete who has a full-time day job. A few of the differences include training time available, training time needed to cover the distance successfully, physical abilities and skills, goals of workouts, and specific workouts given.
You will also want to ask a coach about some of his current and previous athletes’ accomplishments in various race distances. This will give you some insight into the coach’s record of success. On another note, many professional athletes go into coaching either during their own careers or at the end of their racing careers, but this does not automatically make them good coaches. Yes, elite racing experience is very helpful when a coach is trying to explain something technical to an athlete, but you still want to look for a coach with the education background and related certifications discussed earlier.
Personality
To be able to work with an athlete closely and help an athlete achieve his goals, a coach’s personality must complement the athlete’s. At the very least, the coach and athlete need to have a mutual level of respect for each other and be able to get along. We all know it’s very difficult to work with type A, driven people if you have a completely opposite personality. However, most triathletes are type A and need a coach who can give them reasons for a particular workout, honest feedback when things don’t go as planned, and continued encouragement and motivation to perform at their best. It’s important to conduct an interview or have a lengthy conversation with a potential coach to get a feel for whether or not you would work well together.
Other qualities to look for in a coach are integrity and trust. Is the coach honest about how she works with athletes and how she recruits athletes? Is he up front with you about whether or not your goals are realistic? You will most likely be spending a lot of time and money to work with this coach, so can you trust her with the personal information you share and know she will not share any of it with her other athletes, some of whom may be your competitors or friends? There are many different coaching styles, and athletes respond differently to various types of coaching. If you are looking for a coach who will give you the hard truth about why you have not progressed in the past or tell you that your goal of a sub-10-hour Ironman with your current abilities is unrealistic, make sure you ask those types of questions during the interview process.
Some athletes find a coach that they work really well with for several years. Other athletes seem to jump around to several different coaches, looking for someone who is the right fit. You should be completely comfortable with your coach, and if things aren’t working out, be sure to discuss it with your coach. There are times when an athlete leaves a coach or a coach needs to leave an athlete because they just aren’t getting along or seeing eye to eye on things. This happens more frequently with elite-level athletes who may not be having the best performances and are searching for answers as to why. They will usually place the blame on their coach and possibly seek someone else to work with.
Philosophy
Before hiring a coach, be sure to ask what his coaching philosophy is. Does the coach believe in giving you recovery days? Is she willing to work around your work and family schedule? Does the coach want you to have fun and enjoy your training? If you are sick, does the coach recommend rest or make you feel guilty for missing a day of training? There should be two-way communication between you and your coach. Your coach should ask you what your goals are for the season and then, based on a current assessment of your fitness, skills, and time available to train, let you know if those goals are realistic or not. A coach should be honest with you and let you know that signing up for your first Ironman without any prior triathlon training and only 5 hours per week to train was not the best idea and, in this case, recommend adjusting your goals to focus on a shorter-distance event. Many coaches will take a stand and refuse to train a young athlete for a long-distance event because it isn’t physically safe. This is the kind of coach you want, one who will put your health and safety before your triathlon goals. Other coaches may be willing to provide you with any type of training you ask for, but in the end, it is the coach’s responsibility to make sure you are training safely and injury free.
Programs
When choosing a coach, you’ll need to decide whether you want someone who will work with you face to face or someone who works with you mainly online or by phone. The benefits of having regular face-to-face meetings with a coach are tremendous. The coach will be able to analyze your swim stroke, bike technique, and run mechanics, giving you pointers to correct your technique as you are training, which gives you immediate feedback. Many coaches offer weekly group workouts for all the athletes they are training, so it’s a chance for you to see your coach and also train with other like-minded athletes. Another benefit of working face to face with a coach is that the coach can look at your face and body language and determine if you’re ready for a really hard workout or if it would be more beneficial to take it easier that day or take a day off. Many athletes enjoy the immediate feedback a coach can give by being on the pool deck, riding alongside on a bike, or being at the track with them.
Although there are benefits of working face to face with a coach, there are also challenges. One challenge is coordinating schedules. If your schedule doesn’t mesh well with your coach’s or you travel a lot, it might be difficult to set up those one-on-one sessions. Another challenge might be cost. Coaches normally charge more for face-to-face sessions with their athletes, so if you’re on a budget, you might ask if your coach will meet with you a few times per month in addition to creating your training plan and communicating with you via e-mail, which might save you some money. Another option would be to attend any of the group workout sessions your coach is offering, which is usually a cost-effective way to get face-to-face coaching and a group training atmosphere.
In addition, a few of the main services you are looking for when considering a coach are the training programs and communication methods. Many coaches set up training plans and programs in various levels. The highest level might allow you unlimited phone and e-mail access on a monthly basis in addition to unlimited adjustments to your program, which comes at a higher price. A lower-level program might still include a customized training plan but maybe only a few calls or e-mails per week. So, you’ll need to ask yourself what you can afford and what services you want the coach to provide. If you want your coach to attend your first long-distance race, be prepared to pay his travel expenses. Several coaches offer one-on-one training sessions for an additional fee, so you might consider this if you would like a biomechanical analysis of your swimming stroke, cycling mechanics, or running form.
On the other hand, if you need a coach to help you get the most out of your available training time and organize your training into a progression that helps you reach your goals, you should be able to find someone within your budget to do that for you. There are coaches that offer online training plans where you pay for a plan but never actually communicate with the coach. Although this might work for some very motivated athletes, be careful because the plan may not be specifically written for you. You don’t want to become overtrained or injured by following a plan that wasn’t personalized. Remember that coaching is a profession, and many coaches do this full time for a living, so don’t expect a coach to offer you everything you want for $20 a month.
Support Network and Referrals
An integral part of many coaches’ businesses that will benefit their athletes is a great referral and support network. Many smart coaches have a network of professionals in areas they are not experts in. Ask your coach about which doctors, massage therapists, sport psychologists, registered dietitians, or bike-fit specialists they can refer you to. Often these other experts are being coached by your coach and enjoy the referrals. For example, your coach is probably really good at writing training plans and giving you basic fitness tests. However, what if you need specific dietary advice or have a nagging injury you would like professional advice about? Ask your coach, and she should be able to help.
Questions to Ask a Potential Triathlon Coach
Here is a list of questions that are helpful to ask a coach you are considering hiring.
Are the training plans customized to meet my needs?
How often will you be reviewing my training plan?
Can the plan be modified, and if so, how often?
How often can I e-mail and call you?
Do you require a minimum time commitment?
Do you offer an injury or pregnancy clause?
Am I required to sign a contract?
Are there any other services included in the fees?
How much does it cost to meet with you one on one?
How much does nutrition advice cost?
What exactly is included in my training program?
How will I be billed for the program (e.g., monthly, quarterly)?
Who are some of your most successful athletes, and how did you help them achieve their goals?
What is your coaching philosophy?
How many athletes do you currently work with?
Do you travel to any of my races? If so, who funds that?
What is your educational background and what certifications do you currently hold?
Also, most coaches have a website and will often post athlete testimonials there. You might read those to see what athletes have to say about the coach. Another great way to learn more about a coach is to hear by word of mouth from a few of his current athletes. It might be as simple as asking someone in your next spin class who her coach is or talking to some of the people in your local running club to see if they are working with anyone. Athletes are likely to give you honest feedback and are usually more than willing to give you the contact information of the coach they are working with.
How a Coach Can Help You
Training for a sporting event that involves three disciplines is complicated. Most of you work full time and have a family life and a social life, so you have to make the most of the time you do have available to train (see chapter 21 on fitting triathlons into your busy life). And maybe you haven’t swum in 15 years or been on a bike since you were a kid, and you don’t know where to start. A good coach can help you with everything from your training plan to getting over your fear of swimming in open water.
Physical Ability
A coach will be able to analyze your swimming stroke, biking technique, and running form, which are the first steps in getting you started on the right path. A good coach will develop a structured training plan that will address any areas of weakness, balance your training with the rest of your life, and help you cross the finish line of your race with a smile on your face. She can create workouts that will keep you motivated, challenged, and excited about getting up at 5:00 a.m. to get a training session in before work. Having someone create a customized plan to fit your life is great and takes the stress out of trying to figure out how you should train each day. You want to work with a coach who is flexible and realizes that a training plan is an ever-changing document. Even athletes with the best intentions of getting workouts in will have something come up such as a big project at work, a sick kid, or a family vacation that will prohibit them from completing their training as scheduled.
A coach with an exercise science background will have a better understanding of the physiological changes in your body as a result of training and what stressors are needed to push your body further to improve and adapt. For example, if you’re hoping to swim 10 minutes faster during your next half Ironman, your coach might have you swim a test set and then take a look at how much time you have between now and the goal race to determine what pace you need to be swimming each week. He can set up a progressive training plan including swim sets that would be done at your desired pace. As you continue to train and improve in your swimming ability and fitness, you will hopefully reach that goal.
Your coach will also be able to give you basic nutrition advice to help fuel your training and make healthier food choices. As mentioned earlier, anyone with a metabolic or cardiovascular disease needs to seek the advice of a registered dietitian. However, a coach should be able to give a healthy adult general nutrition advice such as what food groups to be eating from, what foods contain a lot of fiber and should therefore be avoided before a long run or race, and how to best hydrate during training. The USA Triathlon certification clinics teach coaches what information they are allowed to give as well as how to calculate an athlete’s sweat rate in order to prescribe the amount and types of fluid replacement an athlete will need during training and racing. Again, utilizing an expert in the field will help take the guesswork out of your training plan.
Mental Skills
When is the last time you swam in a cold, dark body of open water? If you are nervous about swimming, especially in open water, I recommend you find a coach who can meet with you one on one at the pool, lake, or ocean to help you address any fears. You will most likely need to overcome mental barriers that come with preparing for your first race. Maybe the thought of having to swim, bike, and run two or three times per week is a bit overwhelming at first. If you are just getting back into exercise after not doing much, your coach will help keep you motivated to train and prescribe workouts that will challenge you but that you will be able to accomplish. If you’ve been training and racing for a while but are not satisfied with your results, your coach should be able to assess if some of your limiters include the mental side of training. One of the benefits of having a good coach is that she will explain your overall training plan and the reasons behind each workout as well as give you advice to help you overcome those negative thoughts. Coaches can work with you to develop mantras during tough workouts and low motivation times that help you keep the end goal in sight.
Many coaches prescribe training plans and then ask their athletes to record when the workout was completed, how everything went, and how they felt that day. This helps the coach keep track of fatigue, moods, and signs of possible burnout. There are several questionnaires coaches can use to assess how your training is affecting your mood and overall state of well-being. One is the Recovery-Stress Questionnaire for Athletes (Kellmann and Kallus 2001). This questionnaire asks athletes to rate answers to mood-related questions on a scale system to determine if they are overreaching or overtraining. It is a very useful tool to help a coach determine if he needs to back the training down for an athlete or give her some extra rest and recovery time. USA Triathlon also addresses mental skills training in its coaching certification clinics, so coaches leave with specific tools that can be implemented with their athletes.
Fitness Assessments and Testing
Most coaches will ask that the first thing you do after filling out a health history questionnaire is perform some baseline tests to determine your current state of fitness. This helps the coach not only assess where you currently are but also, with repeated tests, make sure you are on the right track and adjust your training as needed. A great coach knows that an effective way to show an athlete she has made improvements is by testing in the beginning of the program and then testing after a period of time has gone by to show the athlete her visible fitness gains. Tests that can be done in a lab or gym include lactate threshold, 
O2max, anthropometric measurements, and strength tests. If you don’t have access to a gym or lab, your coach can have you perform field tests while you are out swimming, biking, or running. An example of a field test your coach might use when you first start working with him is a timed 5K run on a track. You simply do a warm-up run and then time yourself or your coach times you while you run the distance on the track. After several months of training, you might be able to run that 5K in less time.
Time Management
When you work with a coach, you’ll also have the benefit of someone managing your training time for you. You will have a purpose for each workout and can spend less time doing more high-quality workouts. In most cases, you will need to discuss with your coach ahead of time what your available hours are to train, what your daily schedule looks like, and when you can commit to a few longer workouts. Athletes tend to overestimate their time availability each week, so it’s important to take a look at your current schedule and see what is actually realistic for you. You’ll also want to tell your coach which days are best for getting to the pool and which days you have other obligations that you simply can’t miss, such as your kid’s weekly soccer game.
Where Do I Find a Coach?
Now that you’ve decided you want to hire a coach to help you complete your first triathlon, record a personal record at your next Ironman, or simply help you start exercising to get more fit, where do you find a qualified coach? There are several places you can start. USAT offers a find-a-coach function on its website that lists USAT-certified coaches who have chosen to post their contact information. If you want a coach who lives in your area, you can search by state and find someone nearby. You can also do an Internet search for triathlon coaches, and you’ll come up with more choices than you’ll know what to do with. It might be helpful to narrow the search by area of specialty, physical location, and education background. In addition, you can head down to your local YMCA, fitness center, or gym to see if there are any triathlon programs or clubs. More than likely if a facility is offering a triathlon program, there is a coach who is overseeing the program, writing training plans, and conducting group workouts.
Another great way to find a coach is by word of mouth. You can ask fellow masters swimmers if they have a coach, talk to your friends, or start a conversation at your next race with other competitors to see if they are working with anyone. Interestingly, several coaches who have attended the USAT certification clinics have done so because a group of people in their area was looking for a local coach, so they decided to get certified and become one. Coaching companies also offer either online coaching or sometimes one-on-one coaching depending on where you live. There are athletes who do fine with an online coach and others who need some face-to-face interaction. It’s up to you to decide what type of coaching you want.
The purpose of this chapter is to show you how a qualified triathlon coach can help with your training and to help you find one. Qualities you want to look for in a coach include education background, related certifications, coaching philosophy, and what type of programs the coach offers. A good coach will help you manage your time, schedule your training plan, test your progress, and give you physical and mental advice. She will provide you with not only a solid training program but also motivation to reach your goals and an environment where training for triathlon is fun. Be sure to ask a lot of questions, and make sure your personality will complement your coach and that you can trust him.