From Spin Bike to Ironman (Case Study)
Progress through Endurance Sports
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
.jpg)
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
The idea for this article came to me while creating a podcast exploring the focal points of my client’s endurance careers and deciding when it was time to make changes to their goals and programming.
Many of my clients began working with me as beginners, and one particular client, let’s call her Natalie, immediately came to mind.
Listen to Training to Race podcast
Before we began, Natalie’s past athletic endeavours were confined to cardio classes. Fast forward three years, and Nat now has one Ironman under her belt and is currently training for her second.
Working with Natalie made me ask myself, “What are the nuances in the way I approach her current training program compared to when we first started?” The coaching process has largely remained the same, however, the focus has shifted.
3 tools every athlete needs during their endurance journey
#1 – Essentials
For athletes in any endurance discipline, it always comes down to education, expectations and goals. This ensures both an understanding and enjoyment of the process. The emphasis placed on education remains constant, because if you’re not learning then you are not progressing! The mental expectations won’t change, but the specificity and analysis do. Lastly, mapping out a route to success is a must for all athletes; blind trust will get you nowhere fast.
For Nat, our initial route saw her complete a sprint distance triathlon. I coached her on what training principles would get her there and what the focus points would be within each session.
#2 – Continual feedback
Once the principal routes to success are understood, feedback systems need to be set up to ensure that each training block’s goals are met. The importance of a feedback loop is twofold; it creates consistency while utilising the appropriate systems that cater specifically to each individual's ways of learning.
At the start, Natalie’s feedback included basic instructions and only a few focus points. We continued to follow the same process when she began training for her Ironman, however, with a larger skill set and increased level of knowledge, we could now expand upon the detail found within her feedback loop.
#3 – Promoting mental toughness
Endurance sports are hard at the best of times, and no one will ever pass go if they don’t have the right mindset. For Natalie, failure was never an option. Each event was purely a learning experience. Creating an environment and mindset where there is no failure is a method I use with all of my clients.
It’s simple mental maths really. Removing the ominous question “what if I fail?” also negates fear, thus allowing athletes to push themselves further. Through this process, I was able to expose Natalie to more hardship and test her limits, thereby creating a more mentally resilient athlete.
Final thoughts
These tools, like a lot of coaching standards, are ever present within training systems. The focus will always depend on each client’s level and duration in the sport, but it must be done from the start. It will take time, patience and mindful application that is driven by the athlete.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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