Coach Comparo | Choose The Right Coach

The Coaches (Click On The Picture)

-name is posted in alphabetical order-

THE BASICS

Name : Andy Leuterio

Coaching company/group: Alpha Training Systems (ATS)

Number of years coaching: 3

Where are you based: Paranaque

Coaching Background (include academic if applicable): More than 10 years racing as an Age-Grouper. I self-coached, so did all my research by reading all the books I could find (still do) and trial-and-error with myself.

ITU Coaching Level (N/A if not applicable): NA

How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? Around 20 personal clients, plus two teams for group coaching (Total Fitness, and 24.7 Tri). 20 is around the maximum I can handle at any given time.

Rate (per session/per season) : Available upon contact me.

How to contact : [email protected]

Accomplishments as an athlete :

Some of the more memorable ones are..

5:19.04 @ 2010 IM 70.3 CamSur

1^st Place 30-34 AG @ 2010 White Rock Tri

5:04 @ 2011 IM 70.3 CamSur

5:32 @ 2011 Marines Ironman World Championships 70.3

1^st Place 30-34 AG, 4^th Fastest Overall @ 2011 Pico Tri Invitational

1^st Place 30-34 AG, Fastest Amateur @ 2012 Pico Tri Invitational

1^st Place 30-34 AG, 2^nd Fastest Amateur @ 2012 Tri United 1

Coaching highlights (notable accomplishments by athletes coached)

I don’t have the official results with me right now, but any number of my athletes (ie, Angelo Areallano, Jeffrey Pineda, Moby de Jesus, Rojan Pajarin etc) can show ever-improving results on a year-by-year or race-by-race basis. Some new clients recently signed up and I’m happy to be part of their journey: Jaymie Pizarro (The Bull Runner), Drew Arellano, Richard Gutierrez, and Javy Olives. All of them want to kick ass this August. And beyond.

COACHING DYNAMICS

Fast athlete = good coach?

Not necessarily. Coaching involves being able to comprehend the different concepts at play (physiology, energy systems, techniques etc), and how to communicate them properly to each athlete. It also involves a bit of psychology and people skills so athletes can be sufficiently motivated and understand the reasons for their training methods and racing strategy.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

It depends on the athlete’s race, his experience, and whether he just wants to finish or to achieve a Peak Performance. Short course races don’t take up much more than an hour on weekdays, 4 to 6 hours on weekends if the body can take it. A newbie training for a sprint or Oly could have just 5-7 hours in a week, while someone who really wants to win and has more available time could do around 10-15 on average. For 70.3 racers you need around 8-12 hours to finish the race, and double that to really reach your absolute best. And, again, if the body can take it, a little over 20 hours. That’s assuming you don’t have much work to do during the week.

Training Philosophy/Mantra :

Train Hard, then Recover.

Thoughts on ITU Certification?

I suppose it helps if you need guidance on how to structure training programs.

Knowledge about bike fitting. Can you also do a bike fit for your athletes?

The least sexy, but most important aspect of the bike. A poorly fit bike, no matter how sexy in pictures, will just slow you down. And you’ll look funny on it, too. At present I endorse my athletes to either Retul (Glenn Colendrino of Primo Cycles) – if they want a state-of-the-art, premium fit—or All Terra Cyclery’s Bicycle Fit System (Edmund Mangaser) if they’re on a budget and are willing to go with the traditional method. I’m scheduled to get certified with Specialized bike fitting techniques this year, though.

How important is the following to your training?

• Heart rate : Very important. Since I can’t be with athletes all the time we use HRMs and stopwatches (pace-based training) to gauge effort and output.
• Cycling Cadence (Training and Racing) : Important, but not that vital once you have a good idea of your cadence already.
• Power meter : The best investment you could ever make for your bike. Athletes should prioritize power meters more than the latest fad in aero wheels or superlight components. It will open your eyes to how REAL cycling training should be done.
• Warm up/Cool down : Warmup’s always nice so you can chat before you put the hammer down. And the cool down is a nice way to talk smack, too.
• Stretching : Never stretch when you’re cold.

Since I’m your client, what questions do you have for me?

– Are you willing to trust me with your training?

– How hard are you willing to work?

– What would motivate you to dig deeper than you ever thought possible?

Why should I hire you as a Coach?

Because you want to kick ass.

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

We communicate via phone and email. I will draft your program, you will tell me if you can handle the volume, and then you do it. During the week you will call me if you have any questions. At the end of the week, email me your logbook so I can look over it, then shoot back the next week’s program.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

I prefer to coach people who already know the basics of front crawl or ‘freestyle’. For non-swimmers I endorse them to my good friend Coach Ria Mackay of Aqualogic Swim Co.

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

I’m afraid I can’t. I select clients who already know how to bike, and just want to learn how to ride faster. A lot faster.

Thoughts on training/racing nutrition?

You can read all the articles about what’s good for the body and what’s not, and most of the time it’s true. Junk food is bad, healthy food is good. Keep hydrated. Eat your greens. Blah-blah.

But here’s the thing: the day before Race Day, my belief is this: A Happy Athlete is a Fast Athlete. Eat whatever you want. Just don’t overdo it.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

After answering a questionnaire and the initial face-to-face interview, I draft the first block of the client’s program and send via email. At the end of the week the client sends back his/her training log. Usually, I can review and make necessary adjustments within 24 hours (by Monday).

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

Few athletes ever fulfill the program to the letter (or more accurately, the ‘number’). That’s why the weekly review is important, so I can make necessary adjustments and prevent the athlete from getting injured or overtrained. Training stress has to be gradually increased only up to the maximum that the athlete can actually recover from.

Where do you fall between high volume/low intensity and low volume/high intensity?

It’s a balance between aerobic workouts to build the engine, and anaerobic/LT/V02 max sessions to tune it. During the Base part of the season the athlete naturally has to do more aerobic workouts because his speed isn’t there yet, but that doesn’t mean he’s only doing “long and slow”. He still does some speed work to keep his training from going stale. During the Build and Peak phases the athlete does shorter, more race-specific workouts. But there’s still some endurance miles built in to maintain that aerobic foundation. And let’s not forget the functional strength and flexibility component.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

Every athlete gets a personalized program designed around his experience, available schedule, and willingness to dig deep. Although my system has group sessions, each athlete ends up doing his/her own pace/laps/etc.

What classes, clinics, and training camps do you host?

Clients avail of monthly Alpha Training Days; these are Swim-Bike-Run days conducted in open water and hot and hilly terrain. The distances they do will depend on the race they are training for. We also started Peak Performance training camps last November 2011 and will do so again this year and the next. Aside from those camps we have weekly swim, bike, and run sessions.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

We use race results, HR and power data from field and indoor tests. And also from the athlete’s own feedback.

How often can I talk to you?

Mondays to Fridays, during regular working hours. Weekends? Text me first if it’s okay to call; I’m usually available.

How do I provide you with my data? Training Peaks? Email?

Email. However, I may shift to Training Peaks by the end of the year.

How many one on one sessions do we have?

That will depend on the package we agree on.

During my A race will you be there as a coach? Or will you be racing too?

Chances are I will be racing too. So I make it a point to meet with you a few days before to talk about preparations, as well as email you some pointers. Before the start I’m there to give a pep talk. If I’m not racing, then I may be there during your A race.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

I would think an effective coach has a whole bag of ‘tools’ to help the athlete reach his Personal Best: the technical skills and knowledge, the communication and motivational skills, the integrity to lead by example, and the patience to work with clients and travel that arduous road with them.

THE BASICS

Name : Ani de Leon- Brown
Coaching company/group: The Next Step Tri
Number of years coaching: 10
Where are you based: Sta Rosa/ Alabang/ Makati/ Pico de Loro
Coaching Background (include academic if applicable): 10 years of coaching Age Groupers, Juniors, and Kids
ITU Coaching Level (N/A if not applicable): ITU Triathlon Level 2
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? I coach squads. I had to cut back on my actual face time because I have a newborn. Currently I have 3 adult triathlon squads and 1 junior squad. My husband and I coach around 35 + athletes just for online training.
Rate (per session/per season) : I have a fixed annual rate per squad. For sessions P500 for non squad walk-ins, free for squad members. For online coaching we have different packages too.
How to contact : email [email protected], website anikarina.com, twitter https://twitter.com/#!/anikarina, facebook page http://www.facebook.com/AniDeLeonBrown, The Next Step http://www.facebook.com/pages/The-Next-Step-Triathlon-Camp-Series/176292879075942
Accomplishments as an athlete :

Multiple Champion

Philippine Triathlon Championships and Trials

First Filipina to qualify in Ironman Triathlon World Champs in Kona

1st Filipino to make into the top 10 in the Asian Triathlon Champs

2 time SEAG veteran

6 time Ironman Finisher

Multiple medalist in Palarong Pambansa and UAAP as a varsity swimmer for UP.
Coaching highlights (notable accomplishments by athletes coached) : Have coached a couple of athletes who qualified for the Ironman World Champs, both local and overseas. Local age groupers consistently podium. Coaches the most consistent Team Champion in Subic International Triathlon

COACHING DYNAMICS

Fast athlete = good coach?

Not always.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

Newbies 8-10. Intermediate 12-16.

Training Philosophy/Mantra :

You get what you give. The amount of energy you put into training is directly proportional to your success.

Thoughts on ITU Certification?

To be perfectly honest, at the end of the day it’s a piece of paper. It’s quite good to have international governing bodies to monitor and raise the standards of coaching but it still boils down to the long term experience and practical knowledge of the coach.

Knowledge about bike fitting. Can you also do a bike-fit for your athletes?

I can gauge if an athlete does not have a good bike fit when I see him/ her riding. But I still like to refer them to specialized bike fitters, like RETUL.

How important is the following to your training?

• Heart rate : Very
• Cycling Cadence (Training and Racing) : Very
• Power meter : This is great, but unfortunately only 15 percent of my athletes have invested in it. Eventually I would like to have most of them use it.
• Warm up/Cool down : Very
• Stretching : Very

Since I’m your client, what questions do you have for me?

If you are a new client, basic things like, athletic background, how much time do you have to devote to training, goals both long term and immediate, and somewhere at the start of the program we can do some tests to determine the athlete’s training zones.

Why should I hire you as a Coach?

Hopefully because you expect good results!

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

I coach online so we can start with a two week starter program and see how it fits the athlete. We tweak it from there, after lots of feedback. Of course I have to ask certain things like athletic background and personal bests for each sport if any, and also instruct them my protocol for determining training zones.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

Yes. Lately I only do it in our Next Step Triathlon Camps but I can teach someone to swim from scratch. I used to do that as a summer job in high school!

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

I’ve only had to do this a handful of times. Mostly with kids. But I don’t normally.

Thoughts on training/racing nutrition?

There are fundamentals on training and racing nutrition that most athletes need to know but then I find that one size does not fit all. It also depends on the training intensity, weather, athlete’s experience, current fitness level, metabolism, sweat rate, age, etc.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Email. Either monthly or bi-weekly depending on the arrangement.

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

You have to tell me straight away and the alterations depend on the reasons the athlete will have, be it injury, travel, sickness, fatigue, etc.

Where do you fall between high volume/low intensity and low volume/high intensity?

A good training program has emphases on both at different points throughout the training season.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

No definitely not. There may be a similar pattern in terms of schedule, but the load and duration will be different.

What classes, clinics, and training camps do you host?

I am proud to have hosted the first ever triathlon camps in the Philippines way back. I already had full fledged triathlon clinics as early as 2004, and have been bringing my teams out of town for exclusive training camps. Now we have a formal name for our series, I just adopted the coaching brand of my husband, together we organize THE NEXT STEP TRIATHLON CAMPS AND CLINICS.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

I always tell my athletes, the more detailed your feedback is, the better I can coach you. So whatever they send me I help them with.

How often can I talk to you?

Via email, whenever. You can call or text me on my mobile too.

How do I provide you with my data? Training Peaks? Email?

Some athletes use Training Peaks, some are happy to receive it in an excel spreadsheet or word file.

How many one on one sessions do we have?

Right now, I have no time to do one on one sessions because I am taking care of my baby. So I just tell everyone to go to my official sessions.

During my A race will you be there as a coach? Or will you be racing too?

I am racing too. If I did a good job coaching you then most of the work would have been done way before the race anyway!

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

A coach is a mentor and a trainer at the same time. A good coach will take a holistic approach and approach your training from different angles, not just a personal opinion, or the thinking that- “since this works for me this will work for you too”. Each athlete is unique and a good coach recognizes how to bring out your strengths and work on your weaknesses.

THE BASICS

Name : Arland Macasieb
Coaching company/group: Tao Tri Triathlon Coaching
Number of years coaching: 10+
Where are you based: USA 75%, Manila 25%
Coaching Background (include academics if applicable): Master’s degree in Exercise Science. Was personally coached by Brett Sutton, Sheila Taormina, Col Stewart, Michael McMahon, Joel Filliol and other great coaches.
ITU Coaching Level (N/A if not applicable): Background in Total Immersion swim technique as well as Sheila Taormina’s philosophy emphasizing the catch and pull of stroke.  Bikefit Level 2 certified.  Newton Running Natural Running Coach Certified and soon to be Master Natural Running coach of Philippines/South East Asia
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? Currently coaching 5 athletes and will take a maximum of 10
Rate (per session/per season) : 200-900 USD/ month
How to contact : email [email protected]
Accomplishments as an athlete : 3x Philippine National Triathlon Champ.  Top 8 Ironman times for Philippines.  Philippine Elite Champ 2011 Ironman Philippines 70.3, Champion 2011 Bohol 226 iron distance triathlon
Coaching highlights (notable accomplishments by athletes coached) : 2 Ironman Hawaii Qualifiers.  2 ITU short course worlds qualifiers.

COACHING DYNAMICS

Fast athlete = good coach?

Not necessarily. some but not all

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

Depends on schedule and goals of athlete.  But anywhere from 8-16 for those training for ironman

Training Philosophy/Mantra :

Each athlete is different so training should address individuality.  A strong aerobic base is needed to do well in triathlon so it takes years to develop an athlete.  I believe proper technique is key to moving efficiently and prevent injuries so biomechanics is most important for me.

Thoughts on ITU Certification?

I am not personally ITU certified but I have been an ITU instructor!

Knowledge about bike fitting. Can you also do a bike-fit for your athletes?

I am level 2 BIKEFIT certified and address the shoe-pedal interface.

How important is the following to your training?

• Heart rate : important and inexpensive
• Cycling Cadence (Training and Racing) : not as important as running cadence
• Power meter : very good tool for quantifying effort but expensive
• Warm up/Cool down : should be done for every workout – more stress on CD
• Stretching : believe in dynamic stretching more than static

Since I’m your client, what questions do you have for me?

What are you goals? Any past injuries?  What is your schedule like?

Why should I hire you as a Coach?

Do you want to get fast?

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

We can communicate via email, skype, viber etc

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

Sure!  But I do need to be hands on

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

Hmm I’ve never had to but I think I can!

Thoughts on training/racing nutrition?

Very important esp the longer you go

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Depends on the package of your purchase and will be through trainingpeaks.com

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

I can be fairly flexible and change schedules on the fly

Where do you fall between high volume/low intensity and low volume/high intensity?

You need periods of both!  But no matter what you are doing you need proper technique.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

No everyone will be different.

What classes, clinics, and training camps do you host?

I do several clinics throughout the year depending on the area

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

Yes thru the online training log, garmin connect, email and phone

How often can I talk to you?

Depends on the package

How do I provide you with my data? Training Peaks? Email?

Stated above

How many one on one sessions do we have?

Depends on package and my availability

During my A race will you be there as a coach? Or will you be racing too?

Depends if cebu 70.3 I will be racing

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

Athlete’s who coach and coaches who coach are different.  Most athletes will just do what has worked for him/her.   But good coaches are students of the sport, study what the best are doing and are constantly learning as this is still a relatively new sport and new training techniques are changing every day.  It’s not rocket science, but a trained eye just like anything takes years to develop.

THE BASICS

Name : Jojo Macalintal
Coaching company/group: TriMac Coaching
Number of years coaching: 12
Where are you based: Quezon City
Coaching Background (include academic if applicable):

HEAD COACH TRIMAC COACHING
CERTIFIED LEVEL 2 TRIATHLON COACH,
INTERNATIONAL TRIATHLON UNION (ITU)
CERTIFIED LEVEL 1 SPINNING INSTRUCTOR,
MAD DOGG ATHLETICS
CERTIFIED TRAINER,
TRX SUSPENSION TRAINING SYSTEM
RUNNING CONSULTANT AND OFFICIAL ENDORSER,
ADIDAS PHILIPPINES
SPONSORED ATHLETE AND COACH HERBALIFE PHILIPPINES
TRAINER,PLANET INFINITY GYM (Mother Ignacia, Q.C.)

ITU Coaching Level (N/A if not applicable): Level II
How many athletes do you currently coach, and is there a maximum to how many you’ll
take on per season? there are 46 members in TriMac Team. But I also do corporate run/ tri clinics 2-3x a week (40-100 persons per clinic), and one-on-one sessions with special clients.
Rate (per session/per season) :
How to contact : message me on Facebook Jojo Macalintal
Accomplishments as an athlete :

2012
3rd, Age Group, K-Swiss ITU Subic International Triathlon
3rd, Age Group, Tri United, Batangas

2011
1st Age Group, Powerade Duathlon Leg 1
3rd, Age Group, K-Swiss ITU Subic International Triathlon
3rd Age Group, White Rock Triathlon

2010
2nd, 40-44 Age Group, TRI UNITED Long Distance Triathlon, Zambales
3rd, 40-44 Age Group, IRONMAN 70.3 PHILIPPINES, Camsur
3rd, 40-44 Age Group, SUBIC INTERNATIONAL TRIATHLON, Subic
3rd, 40-44 Age Group, TRI KING Long Distance Triathlon, Matabungkay

2009
1st, 40-44 Age Group, WHITEROCK LONG DISTANCE TRIATHLON, Zambales
1st, 40-44 Age Group, POWERADE NATIONAL DUATHLON OPEN, Mall of Asia
2nd, 40-44 Age Group, SUBIC INTERNATIONAL TRIATHLON, Subic
2nd, 40-44 Age Group, CLARK OFFROAD DUATHLON, Clark
3RD, 40-44 Age Group, IRONMAN 70.3 PHILIPPINES, Camsur

Coaching highlights (notable accomplishments by athletes coached)

TriMac Team got over 100 podium finishes in local races (and a few in international races) in 2011. This 2012, consistent podium places by the TriMac kids: Kevin Eijansantos, Marga de los Reyes, Marco Pile, Kyle Mapalo & Nicole Eijansantos, and consistent finishes and some podium places by the adult age groupers.

COACHING DYNAMICS

Does a good athlete make a good coach?

not always.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

about 10 hours a week for newbies. regulars 10-15.

Training Philosophy/Mantra :

Thoughts on ITU Certification?

Knowledge about bike fitting. Can you also do a bike fit for your athletes?

Yes, I do bike-fitting for my athletes.

How important is the following to your training?

Heart rate :
Cycling Cadence (Training and Racing) :
Power meter :
Warm up/Cool down :
Stretching :

Since I’m your client, what questions do you have for me?

Why should I hire you as a Coach?

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

yes, i’ve taught many.

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

I’ve taught several people already.

Thoughts on training/racing nutrition?

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

I don’t do online coaching. Newbies I see almost daily. For the more experienced athletes who can’t make the sessions, I text them their workouts.

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

Where do you fall between high volume/low intensity and low volume/high intensity?

Do you provide one level for all triathletes or are there different levels?

No.

Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

No.

What classes, clinics, and training camps do you host?

group training for runners/triathletes. group training for trimac tea. Corporate clinics. individual/one-on-one sessions for special clients.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

qualitative + TT results & race results.

How often can I talk to you?

How do I provide you with my data? Training Peaks? Email?

How many one on one sessions do we have?

During my A race will you be there as a coach? Or will you be racing too?

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

THE BASICS

Name : Julian “Jay” Valencia
Coaching company/group: Turtle Pace Sports Coaching, Member Herbalife Triathlon Team
Number of years coaching: 3 years
Where are you based: Alabang
Coaching Background (include academic if applicable): Newton Natural Running Coach, RIP 60 Certified Trainer, MC2 Certified Trainer, Stages Certified Trainer
ITU Coaching Level (N/A if not applicable): TRAP/ITU Level 1 Community Coach
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? Currently 12 athletes and I can take in around 25 athletes if the scheduling will permit. But I limit it at 6 athletes maximum per session.
Rate (per session/per season) : 500 per session, 3,500 per month for running with 3x a week monitored session, 5k for complete triathlon program which include 3x to 4x a week monitored session. I never had any contract on a seasonal basis.
How to contact : I can be reached at [email protected], mobile# (0928) 504-6675
Accomplishments as an athlete: Finished all 3 Ironman 70.3 Phils Camsur, 2x finisher NYC Marathon (2010 and 2011), 2012 5^th placer at SUBIT (35-39 age Group)
Coaching highlights (notable accomplishments by athletes coached) : At the moment, athletes I am coaching are seeing improving time splits in their triathlon races and they are enjoying racing more compared to when they were just doing the training on their own.

COACHING DYNAMICS

Fast athlete = good coach?

A good athlete is not necessarily can be a good coach. As an athlete, we learned how to push ourselves to go faster and longer and we are able to train out mind to ignore discomfort and pains during races.  Admittedly when I started coaching, I was getting frustrated to most of my clients, asking why they cant do why I can’t do? Or why do they give up so easily.  I was like that for over a year and trying to push my clients more and more.  But then I realized that everybody is different, and that I was in the exactly the same situation when I started.  That is why I learned how to adjust my expectations to each and every client.  In general here in our country, people will only think that you are a good coach if you are a good athlete because of all the experiences that you went through to be at that level.  Also there athletes that coach that are afraid to be overtaken by their students during races.  We must always remember as a coach, we want to see our students excel and must not be afraid to be beaten by them.  We should look at the positive side that “I trained them well” or “I am part of the reason why they are getting stronger as an athlete”

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

For newbie runners 4 to 5 hours a week and for regulars we do about 7 to 8 hours a week.  For newbie triathletes 8 to 10 hours a week for regulars 16 to 18 hours a week

Training Philosophy/Mantra:

Slowly but surely hence the name “Turtle Pace”

Thoughts on ITU Certification?

I think it is important to have certifications like ITU certification.  But always keep an open mind that there are a lot of certifying bodies available.  What is important is that you went through the training and passed the processes to get the certifications and ITU is only one of them.

Knowledge about bike fitting., do you also do a bike-fit for your athletes?

I have the basic knowledge on bike fitting and I can do minor adjustments but I would rather leave that one to the bike shops who are more experienced. Simply put, it’s not core competence

How important is the following to your training?

• Heart rate : very important for all levels coz mainly it’s a very good indication of the limit of the person.
• Cycling Cadence (Training and Racing) : I would rather use RPE’s.  People do get a little bit OC when they always look at the cadence.  But we do candence training during bike trainer sessions.
• Power meter : not really a big fan.  Very expensive.
• Warm up/Cool down : Very important coz doing warm ups increases heart rate and warms up the body so that it can take more stress afterwards during main set part of the work out.  Cool down on the other hand is as important as the warm ups because it flushes out the lactic acid that accumulated in the muscle thus helping in faster recovery and lessen muscle soreness
• Stretching : very important at the beginning and end of the workout.  But never do static stretching at the beginning. Do dynamic stretching sot dynamic activation a part of the warm up phase.  Static stretching are done at the end to relax the tense muscles and in constant practice can increase the elasticity of the muscles

Since I’m your client, what questions do you have for me?

Why should I hire you as a Coach?

Hire a coach so you can safely increase your performance or achieve your goal safely because a coach can develop a program suited to your capabilities.  For example, how many intervals and at what intensities you can do and when to time the rest so your body can properly recover.  The coach can focus on your weakness and develop it without sacrificing the performance of the other discipline.  A coach can provide you motivations and lets you push your limits which you think you cant overcome.

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

We can do online coaching, I can send via email the programs and you have to report to me your progress on a daily basis.  Feedbacks like was the workout to hard or to easy. Was the workout too long or if you feel tired. Information like this will provide me with the proper information and can make necessary adjustments to the program too maximize your potential.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

I can but I would rather not coz it takes a lot of time

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

Yes and I do accept learn to bike students.  It is not as difficult as teaching somebody to swim.

Thoughts on training/racing nutrition?

Nutrition is an integral part of a training/racing program.  Maximum potential can be reached with proper training plan/racing plan along with proper nutrition.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Weekly via email

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

I will definitely adjust the training program to let you recover from the illness and gradually build you up again to performance level.  These special cases I dealt on a daily basis trough constant communication.

Where do you fall between high volume/low intensity and low volume/high intensity?

Low volume/high intensity since most of my clients are professionals and have limited time to train.  I only put high volume during weekends.  During weekdays, I limit workout duration from an hour to an 1.5 hours.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

Workouts are tailor made to each client.  So I provide different levels but somewhat similar workouts.  I am fortunate enough to have clients that are preparing for the same races.  I give them similar workouts but with varying intensities suited to the capabilities of each student.

What classes, clinics, and training camps do you host?

I do run clinics and Triathlon clinics mostly in the Alabang area.  I am making it a monthly activity that people can look forward to.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

Qualitative based on RPE and time trials and performances during races.  I try to keep it simple.  Not everybody can understand power files or HR data but I do keep track of those data.  I try to explain or give feedbacks on layman’s term every after session. But I do use these type of data to see any possible source of weaknesses and areas for improvements

How often can I talk to you?

I am readily available for consult as long I am not training others at that time.

How do I provide you with my data? Training Peaks? Email?

I request data like average times, HR data if available, RPEs physical and mental condition after workouts on a daily basis.  Can be sent via email or text messages

How many one on one sessions do we have?

None, we train with others but I provide feedback on a one on one basis

During my A race will you be there as a coach? Or will you be racing too?

I will be there during pre race as a coach making sure you are all set up.  But race day, will be every man for himself although I always go to my students to make sure they have everything they need and provide last minute advices.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

A coach looks at the bigger picture, so to speak.  Coaches develop programs that will maximize the potential of the students and can confidently say when will their students peak and make sure that they peak at the right time.  Experienced triathletes can only give you what they did to reach that level. But everybody is unique and each individual have different capabilities and physiological characteristics. What works to one triathlete may not work on another.  Coaches take notes of these differences and makes sure these factors are considered during the development of the programs.

THE BASICS

Name : Katherine Kaye P. Lopez
Coaching company/group: FIT+ Academy
Number of years coaching: 2 years
Where are you based: Makati
Coaching Background (include academic if applicable): Degree in BS Psychology from UP Diliman; American Red Cross – Certified Water Safety Instructor
ITU Coaching Level (N/A if not applicable): 1
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? About 15 athletes, no maximum as long as my schedule permits.
Rate (per session/per season) : PHP500-1000 per session
How to contact : Mobile 09175529970; Email [email protected]
Accomplishments as an athlete :

• 2012
  • 2^nd Place Tour 711 Women’s Road Category
  • 1^st Place PCL-Eagle Ridge Cycling Classic Women’s Individual Time Trial
  • 1^st Place Vuelta Dagupan (Stage 2) Women’s Category

Coaching highlights (notable accomplishments by athletes coached)

• Bea Hufana (2012)
  • 1^st Place Century Tuna NAGT Mini Sprint Female Adult Division
  • 1^st Place STK Multisport Festival Super Sprint Triathlon Female Adult Division
  • 2^nd Place K-Swiss SUBIT Junior Female Sprint Category
• Cecile Hufana (2012)
  • 3^rd Place Ateneo Aquathlon Female 36-44 Age Group

COACHING DYNAMICS

Fast athlete = good coach?

Not always.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

• Beginner: 3 to 5 hours a week
• Intermediate: 5 to 10.5 hours a week
• Advanced: 7 to 20 hours or more

Training Philosophy/Mantra :

Less is more.  Patience is a virtue.  When in doubt, leave it out.

Thoughts on ITU Certification?

It boosts your credibility but your personal experience as an athlete and the knowledge you’ve gained plus your rapport with students completes the package.

Knowledge about bike fitting. Can you also do a bike fit for your athletes?

Yes.

How important is the following to your training?

• Heart rate : Important
• Cycling Cadence (Training and Racing) : Very very important
• Power meter : Very important but not absolutely necessary unless you are handling a professional athlete
• Warm up/Cool down : Very very important
• Stretching : Very very important

Since I’m your client, what questions do you have for me?

• Athletic background, if any
• Current fitness level
• Do you own a bike and have you been bike-fitted
• Current training regimen, if any
• Work schedule and/or other commitments
• Training and/or fitness goals/ target race/s
• Training availability (schedule and venue)
• Medical conditions, if any
• Possible sources of stress
• Birthday, current weight, contact details for filing

Why should I hire you as a Coach?

Because my goal is to develop intrinsically motivated athletes and to guide them safely towards achieving their athletic potential without sacrificing their longevity in the sport.

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

I can prepare a training plan that is simple enough to do on your own and is based on your training goals and availability but I would recommend that we see each other at least once a week for form correction, fitness evaluation, and consultation.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

Yes

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

Yes

Thoughts on training/racing nutrition?

It can make or break your race so I emphasize its importance during racing and training.  I provide my students with a recommended racing nutrition and hydration plan before important races especially for longer distances.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Every 4 weeks via email.

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

If you need to skip a workout for non-health related reasons, my rule of thumb is to skip the easy/ recovery workouts and prioritize key workouts and long rides/ runs.  If you feel sick, the reverse is true and I would recommend that you skip the harder workouts or complete rest if necessary.  If it’s just the sniffles, an itchy throat, or delayed onset muscle soreness, I’d recommend active recovery (short and easy) for a couple of days until the symptoms subside.

How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

Monthly, unless something major comes up such as illness, injury, or other sources of stress.  My training plans are not etched in stone and can be adjusted weekly or daily if necessary.

Where do you fall between high volume/low intensity and low volume/high intensity?

I practice periodization and apply macro- and microcycles in my training plans, which include both types of workouts but at varying degrees, depending on the current training period and fitness level of the athlete.

Do you provide one level for all triathletes or are there different levels?

Different levels

Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman?

No

Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

Yes and no. Yes, during certain periods and for certain workouts then I just vary the specified pace zones and duration or number of reps/sets.

What classes, clinics, and training camps do you host?

Runner’s World Running Clinics

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

Graded Exercise Tests, Time Trials, Qualitative feedback, Video analysis, Heart rate data, Perceived exertion data, Calculated training pace zones

How often can I talk to you?

Anytime but preferably not at an ungodly hour unless it’s an emergency

How do I provide you with my data? Training Peaks? Email?

Email, Garmin Connect, SBR Speeds Ipad Ap

How many one on one sessions do we have?

Upon request and depends on your availability as well as mine

During my A race will you be there as a coach? Or will you be racing too?

I could be there as a coach or I could be racing too.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

A coach treats sharing her knowledge as a profession.  And like any professional, because this service comes with a price tag, a coach needs to back up that knowledge with proper credentials, whether through athletic experience or certifications, and becomes responsible for the well-being of the athlete she imparts her knowledge to.  Coaching requires a greater amount of commitment and dedication over and above just giving tips on how to swim, bike, or run faster.  Once you decide to take on the role of a coach, your personal training goals as an athlete take a back seat and helping your athlete reach his or her potential becomes the priority.

THE BASICS

Name : Mathieu O’Halloran

Coaching company/group: Alaska Team TBB Philippines
Number of years coaching: 4
Where are you based: Cyber Space/Laguna Philippines
Coaching Background (include academic if applicable): Nothing formal, but since my start in triathlon as a 14 year old, I have had the opportunity to live, train, race and stand on the podium with some of the world best triathletes from Olympic Gold medalist to Hawaii world champion’s while a resident athlete for 4 years at the National Triathlon Training Center in Victoria B-C Canada and with TeamTBB since 2007 under legendary Coach, Brett Sutton. As well to coming from a swim group that produced the current 2^nd best 1500m freestyle swimmer in the world as well to multiple other world class swimmers. I also lived and trained for 6 months in the village of Iten in the Kenya at 8000 feet altitude where I learned more than I ever did as an athlete and human while meeting from iconic running figures.
ITU Coaching Level (N/A if not applicable): N/A
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? 11 age groupers with online TeamTBB Coaching. 6 development with Alaska TeamTBB. 4 local Filipinos who are close to me and have been working with on/off for years.
Rate (per session/per season): You start with a 3 month contract, after that you get into a month-by-month subscription.

-Gold 395 US $ per Month
-Silver 250 US $ per Month
-Bronze 175US $ per Month

How to contact :
[email protected]

+63-922-858-2595

Accomplishments as an athlete :
-1^st 13-14 Eastern Canadian Youth (Quebec, Canada) – 2001
-1^st 15-16 Western Canadian Youth (B-C, Canada) – 2003
-1^st 15-16 USAT Youth Series Leg 1. (Oregon, USA) – 2003
-2^nd Canadian Junior Elite National Champs (Quebec, Canada) – 2004
-4^th US Junior Elite National Champs (Washington, USA) – 2005
-4^th Overall Belfort Half Ironman (France) – 2007 (pro debut)
-1^st ITU Long Distance World Cup Subic (Philippines) – 2008
-3^rd Overall Desaru Half Ironman (Malaysia) – 2008
-4^th Overall IM Langkawi (Malaysia) – 2008
-3^rd Overall Miri Triathlon (Malaysia) – 2009
-2^nd Overall Laguna Phuket (Thailand) – 2009
-1^st Kenyir Lake International (Malaysia) – 2009
-7^th Overall Embrunman Short Course (France) – 2010
-5^th Overall De Jura Half ironman (France) – 2010
-1^st Koh Samet Long Distance Aquathlon (Thailand) – 2010
-1^st Zambales Beach Games Triathlon/Ocean swim – 2011
-1^st X-terra off road 10k (Philippines) – 2012
-1^st Pico De Loro Triathlon (Philippines) – 2012

*Lead out 3 Ironman’s out of the water
*Represented Canada at 3 Junior Elite World Championships
*Ironman : 9h02
*Half Iron : 4h03
*Olympic : 1h49
*1500m freestyle SC : 16:23

Coaching highlights (notable accomplishments by athletes coached)
11 Podiums in OFFICIAL WTC events (in their respective category)
50+ local age group podiums around the world.
3 Kona Qualifiers
2 Maui X terra Qualifiers
1 Philippine National record

COACHING DYNAMICS

Fast athlete = good coach?

Sometimes, particularly in team sports. The best coaches are often failed athletes who still have the athletic desire burning inside them.

How many hours weeks do you typically prescribe for athletes (newbie’s and regulars)?

Depends on their training logistics, time allowance, objectives and their physicality! Optimizing a clients training program is key for them to absorb the load on their way to a personal best. It’s all finding the right individual *MIX* of volume, intensity, strength and recovery.

Training Philosophy/Mantra :

Do YOUR best, where YOU are and with what YOU have.

Thoughts on ITU Certification?

It’s a mainstream starting point.

Knowledge about bike fitting. Can do you do a bike fit for your athletes?

If there is a need to improve a position, I will go by feel  and eye ball. A bike position should gradually evolve with time and experience so I am unhurried to make rapid adjustments. Particularly with the lesser experienced or the older or the less flexible or with strange morphology’s.

The goal is a blend of comfort and pedaling effectiveness.

And last but not least, reducing frontal resistance.

Many forget that your muscles/tendons open up and stretch out significantly as you go through your bike ride and that a “perfect” bike fit may become off once the body is in full flight later down the road. The best time to see if a bike fit is correct or not, is in the 2^nd half of a race or end of a very hard work out – of which is the most important section. I find it silly when triathletes get a bike fit while their bodies are not warmed up and still stiff – the fitting will not be specific to long and hard efforts.

How important is the following to your training?

• Heart rate: Too many variables affect outdoor HR: temperature – noise – caffeine – dehydration – terrain – anxiety – glucose levels – arousal – etc. I prefer to use it for RECOVERY sessions to keep an athlete in check to ensure they go slow enough.

• Cycling Cadence (Training and Racing) : It’s the most reliable and controllable measurement for many sports as its synonymous with RYTHYM. With the help of gears, physical conditioning and a wide range of RPM capabilities, it’s becomes the most consistent and reliable measurement that an athlete can work towards mastering over different intensity’s, varying terrain and gradual depletion of energy levels.

• Power meter : Great for some athletes – terrible for others. Still a relatively “new” training tool that not all coaches and athletes fully comprehend. I encourage my athletes to become more in tune with their bodies and pacing approach. As there is always circumstance to consider in most workouts/races. From experience, when they develop an inner feel for their body and pacing it also helps them in the swim/run as well to feel more content with their daily efforts.

• Warm up/Cool down : W/UP is important in cold weather and as well to shake out fatigue and that heavy feeling during big training block, especially for older athletes. C/DOWN are best for multiple workout days or to build basic endurance. As triathletes, we should not get too attached to proper W/UP’s or W/DOWN.

• Stretching : Once the body is heated up properly (like after a sauna or hot tub), a sensible and simply stretching routine can help to accelerate recovery, reduce soreness and avoid/heal particular injuries. But overzealous stretching will instigate injuries in endurance athletes, especially when the muscles are cold or overly strained from a workout. The range of motion needed for endurance sport is short, compact and highly repetitive where flexibility beyond it has no performance advantage.

Since I’m your client, what questions do you have for me?

Athletic background? Past success/failures? Age? Astrological sign? Past injuries? Eating anomalies? Training logistics? Work schedule? Any group training? Goals as athlete and human? Family/Marital situation?

Why should I hire you as a Coach?

Because I will use my trials/errors and guide you in a straight line to your objectives. As well to help identify, analyze and improve upon your strengths and weaknesses. Then I will teach you appropriate attitude towards adversity, fatigue and un-predictable circumstance. And in the end make you a better athlete and human!

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

Now with technology we have Skype/email/phone for quick and feasible long distance communications. Most of my athletes live in other countries and have never met me in person!

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

If a you’re a late starter, it’s a challenge, but definitely doable. The reality is that you will have to take a different path than what children take. The first step is to feel at ease in the water, then you must improve your engine to be able to deal with the rigorous cardio vascular demand of swimming, all the while focusing on turning over your arms faster, which is often a huge weakness in late starters due to poor flexibility and then we can micro-manage your stroke. Always remember that group open water swimming is an ability in itself.

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

Riding a bike can be learned by almost anybody and lasts forever! It’s the most fun of all 3 sports but also can cause the most serious injuries – crashing. Starting out with regular flat pedals and on MT bike in trails will be the surest and quickest way to gain handling skills. Especially since there is much less cars to deal with, it’s more enjoyable and if you accidently crash, it will be on soil and not cement or concrete. Once you get on a road bike, you will enjoy how much lighter and faster it is!

Thoughts on training/racing nutrition?

Racing nutrition is individual and depends on several factors such as your size, race temperature, distance, intensity, ect. It tends to be a trial and error process for most. I will help you avoid silly mistakes, share ideas and most important, make sure your getting the right amount nutrition.

Training/daily nutrition depends on your religion, blood type, budget, where you do groceries, likes/dislikes ethnicity and dietary restrictions. My nutritional advice is always pragmatic, simple and clean. As well to a global flavor thanx to all my travels!

Most civilians think of food as “Will this make me gain or lose weight?

Athletes should think: “how much energy and protection will this give my body?”

Most wholesome, organic and fresh foods are very dense nutrients but tend to take time to prepare. It’s very normal to feel that eating healthy is more “work” and requires more cooking, it’s a reality – laziness is a major catalyst in the degradation ones of health. Look for food items without an ingredients list or that come in their own natural packaging.

Foods that are mainly contain “empty calories” and/or are pre-made and convenient are often saturated with preservatives/stabilizers and may have been over cooked (fried) where it loses a lot of its nutritional value. Those are the types of foods are more often “fast” to prepare and are “tasty” since they most likely be covered in sodium to make it appear “fresh” for extended periods.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Email a word document or training peaks every 7 days on Friday’s.

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

Your real life is more important than triathlon.  None of my programs are written in stone so I will adjust as needed. I tend get frustrated when athletes don’t communicate various circumstances…It has a tendency to end in “damage control” since they inform me to late, or when it gets out of hand. Open communication is key is most of life’s relationships – ours is no different.

Where do you fall between high volume/low intensity and low volume/high intensity?

It depends on several factors of which I use to *MIX* the optimal training plan :

Goals/character/training logistics/time of year/pedigree/athletic background/ect.

Working with clients all over the world as made me very sensitive in tailoring their programs to make it as practical, enjoyable and effective towards individual circumstance.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

I have coached age group athletes ranging from 9H50ish Ironman to 16Hish Ironmans. As well to ages of 11 years old to 57 years old and a diabetic! They were all based in different countries so they all had their own personal training quirks. As well to help athlete rehabilitate from knee surgery, damaged spinal disks and broken bones!

No cookie cutter programs here.

What classes, clinics, and training camps do you host?

Me and my team have been very busy recently. But we do have plans to organized a few training camps. If you and your group are interested, get in contact with us. As we are all about personal experiences. Versus an “everybody who pays can come” type of atmosphere.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

I will read and comment on anything that’s sent my way. From experience, most athletes get lazy and gradually stop to upload. I have had to stop certain athletes from using particular measurement systems as it would send their brains into over drive and lose sight of the picture that preparation for a race is a process laced up’s and down’s.

How often can I talk to you?

Depends on the level you buy.

Bronze is Skype once per month

Silver is Skype twice per month

Gold is Skype once per week

How do I provide you with my data? Training Peaks? Email?

Training peaks or email or word document – whichever you prefer.

How many one on one sessions do we have?

If you’re a local athlete we arrange as per convenience of schedule or part of your training routine. It’s a bonus to get since the majority of my athletes I never meet in person.

During my A race will you be there as a coach? Or will you be racing too?

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

It depends on the situation. I have done both, even added was volunteering at the race! And giving my athletes special treatment at the aid stations =)

The best coaches in general sports are the ones who are versatile, consistent and have longevity. They have to be great psychologist for the bad times and have superior management skills for the busy times. But the 2 most important aspects are being able to read the athletes and inspire them to be the best they can be consistently. And that is not something that’s learned in class. It’s a real world skill made up of experienced emotion from the heart and soul…

THE BASICS

Name : Miguel Lopez
Coaching company/group: Freelance
Number of years coaching: 2003 (ITU certified since 2009)
Where are you based: Makati
Coaching Background (include academic if applicable): focuses on community level coaching, mostly age groupers and some juniors.
ITU Coaching Level (N/A if not applicable): level 2
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? Maximum would be 8 students
Rate (per session/per season): available upon request
How to contact: 09178478500; [email protected]
Accomplishments as an athlete: top age grouper in multisport races, several podium finishes in adventure races and other adventure/outdoor related events like trail runs, off road triathlons/endurance aces.
Coaching highlights (notable accomplishments by athletes coached): xterra world qualifiers, breaking their personal bests in the Olympic distance and 70.3 distances, podium finish in ultra marathons and major lifestyle change for my athletes.

COACHING DYNAMICS

Fast athlete = good coach?

It helps to be a good athlete but it doesn’t mean you have to be the best athlete.  As long as you know the mechanics and you have applied it to your self when you competed.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

It depends on the athlete’s availability.  It can range from 3 hours to 12 hours.

Training Philosophy/Mantra :

Laban lang (Just go for it)

Thoughts on ITU Certification?

It’s essential but as long as what you’re coaching is working I believe that is good enough

Knowledge about bike fitting. Can you also do a bike fit for your athletes?

I can do basic bike fitting

How important is the following to your training?

• Heart rate : good to wear one but not a must
• Cycling Cadence (Training and Racing) : good to have but not the ultimate tool
• Power meter : good to have but not that essential
• Warm up/Cool down : very important
• Stretching : important

Since I’m your client, what questions do you have for me?

Athletic background and goals (short and long term)

Why should I hire you as a Coach?

You want someone to help and motivate you achieve your goals

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

I also do online coaching.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

I can teach basic swimming but it would be best if they can get a separate swim stroke coach

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

I can teach non bikers to bike

Thoughts on training/racing nutrition?

Very important since this will be the fuel for you on race day and training.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

This will depend on our arrangement.  It can be weekly, monthly or daily.

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

This will depend on our arrangement. I may check it daily or I may just check it weekly.

Where do you fall between high volume/low intensity and low volume/high intensity?

It depends on where you are in the program

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

There will be different programs for different goals

What classes, clinics, and training camps do you host?

I used to handle the Mizuno Run Club

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

I conduct fitness tests to check your progress

How often can I talk to you?

This will depend on our arrangement.

How do I provide you with my data? Training Peaks? Email?

You may text or email me your workouts

How many one on one sessions do we have?

This will depend on our arrangement

During my A race will you be there as a coach? Or will you be racing too?

This will depend on our arrangement.  I may or may not be there or I may even race.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

A good athlete who wants to transcend to coaching is an excellent choice.  This will be an opportunity for the athlete/coach to test his/her coaching style/philosophies and see if it works on his/her students.

THE BASICS

Name : Noy Jopson
Coaching company/group: The Brick Coaching
Number of years coaching: 4
Where are you based: Cebu
Coaching Background (include academic if applicable): NZ Triathlon Academy Workshop, Certified Group Exercise and Spinning instructor.
ITU Coaching Level (N/A if not applicable): level zero
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? 10, about 16 max.
Rate (per session/per season) : 1,000-1,500 per week program/ 1,000  session PT/ 300 per head for a group.
How to contact : The Brick (032-2666235) or Mobile 09189070293/ 09155140818
Accomplishments as an athlete : 3x National Champion, Enduraman Champion 2003, Cobra Ironman Filipino Elite Champion 2009. Ironman 70.3 RP Record Holder 4:21:27 and Kona Ironman RP Record Holder 10:32:
Coaching highlights (notable accomplishments by athletes coached):
–    4 top ten AG in Cobra

• Lhoriz Echavez Kona Qualifier in Cobra but declined the slot.

• Jong Sejura, top Filipino performer in Maui after Noel Salvador and top Pinoy at Subit not formerly in the RP Team, will be going to Maui again after winning his AG at Xterra Cebu.

COACHING DYNAMICS

Fast athlete = good coach?

It’s a plus but not essential.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

For Olympic Distance 6 for newbies as much as 20 hours for top AG athletes, for 70.3 a lot more, about 12hrs minimum for newbies and 17-23hrs for regulars.

Training Philosophy/Mantra :

You have to see each workout as an opportunity to improve something, to be a better athlete.

Thoughts on ITU Certification?

I think it’s good, it’s always a plus when someone is certified coz it means he/she took time to study and go through the certification process. That said, I don’t think it will be my main concern if I were shopping for a coach.

Knowledge about bike fitting. Can you do a bike fit for your athletes?

Very important, yes I do. But for me it’s a process, the perfect fit for you this season or even mid-season may be different from your optimum fit at full race-trim. Coz we are constantly changing as athletes, and working on stuff like core strength and flexibility which affects some fit and obviously aerodynamic parameters.

How important is the following to your training?

• Heart rate : useful but not essential
• Cycling Cadence (Training and Racing) : very useful
• Power meter : useful but not essential
• Warm up/Cool down : very important
• Stretching : highly recommend post workout and post warm-up time permitting

Since I’m your client, what questions do you have for me?

What are your goals? What do you expect from your training program and coach?

Why should I hire you as a Coach?

I have the experience and I will do my best to make you reach your athletic goals. If after a few weeks you find that my coaching style and methods are not a good fit, you can always find another coach.

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

I email you a program every week, we call or text if you have any concerns or if we have to adapt the program if you are fatigued, traveling, injured, or have family commitments.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

Yes but I prefer to give them to swim coaches.

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

I used to but I dont have time to do that now, except Im doing that now to my 5yo daughter Mikele who has to shed the training wheels before ironkids.

Thoughts on training/racing nutrition?

Don’t try anything new when it comes to race day nutrition, practice your nutrition plan during training. I’m currently taking chia seeds and Iso Sport Nutrition and am happy with the results.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

Weekly by email, by text if you just want a quick fix, like you suddenly have free two hour window and don’t want to think about what your workout will be.

What will happen if I get sick or have something come up? How does this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

Generally we assess the program on a week by week basis. We find whats working for you and how far we need to go to achieve your goals.

Where do you fall between high volume/low intensity and low volume/high intensity?

I am right on those 2 extremes, as well as in the middle but less so.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

It’s personalized, except some athletes who may be training for a key race and are at more or less the same level may have some workouts that are the same.

What classes, clinics, and training camps do you host?

I’m going to host a camp here in Cebu before Cobra Ironman. I’m often invited to conduct workshops and clinics, I have a regular training column in RW Philippines.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

We will talk constantly and you basically evaluate yourself. You are the best person to ask what your current level is and if your goals are achievable or if we need to adjust your goals.

How often can I talk to you?

Daily if you want, but generally I like talking to all my athletes for about 30 mins at least once a week.

How do I provide you with my data? Training Peaks? Email?

Email or text. You have to tell me if you have missed or modified a workout otherwise I’ll assume you are doing the program. So no need to send me your training log coz I already have it.

How many one on one sessions do we have?

As many as needed or physically possible, as I live in Cebu.

During my A race will you be there as a coach? Or will you be racing too?

Most probably I’ll be racing too. But I’ll be avail for advise pre-race and evaluation post race.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

A coach gets paid to coach, the experienced athlete gets a lot of thanks.

THE BASICS

Name : Peter Gonzalez
Coaching company/group: Race Pace Coaching
Number of years coaching: 9
Where are you based: Ultra (Pasig City)
Coaching Background (include academic if applicable):

2005-2008: Head Coach – Triathlon Association of the Philippines (TRAP)

Coaching certification: Triathlon Australia Level 2 Coach
How many athletes do you currently coach, and is there a maximum to how many you’ll take on per season? I’m currently coaching 9 athletes for triathlon, but my swim squad has around 15 athletes. Even with my assistant coach I’ll limit the number to 20.
Rate (per session/per season) : email/text me privately
How to contact : Email – [email protected]; Mobile – 09175136464
Accomplishments as an athlete :

2000-2003: Triathlon Associaiton of the Philippines National Athlete

2009: Ironman 70.3 Camsur – 2nd place Filipino Elite

2011:  Kona Ironman World Championship – Finisher
Coaching highlights (notable accomplishments by athletes coached)

2005: South East Asian Games (SEAGames) Subic Bay – Alessandra Araullo (Silver medal)

2007: SEAGames Thailand – Alessandra Araullo (Silver medal)

COACHING DYNAMICS

Fast athlete = good coach?

Not necessarily. A good athlete may know what works for him/herself but may not know what works for other people. Anyone can make a training program, but a good coach will be able to explain the science behind each workout/session.

How many hours a week do you typically prescribe for athletes (newbie’s and regulars)?

For newbies who want to do a sprint triathlon 4-8hrs a week might suffice while advanced athletes who compete in standard distance triathlons can handle anywhere between 8-15hrs average. The actual number of hours will depend on how much time he/she can devote to training and how much volume the person can handle. By volume I mean the combination of training duration, intensity, and frequency.

Training Philosophy/Mantra :

Train with a purpose

Thoughts on ITU Certification?

I’m all for it because it sets a standard for our local coaches to be knowledgeable and competent in their field. Good coaches will produce good athletes.

Knowledge about bike fitting. Can you also do a bike fit for your athletes?

Yes, I do basic bike-fitting, which is often times an overlooked aspect in triathlon. A properly fit bike will allow you to maximize your performance in training and racing.

How important is the following to your training?

• Heart rate : It’s important to know your heart rate during training and racing so you’ll know how hard you’re going. It’s important to know your heart rate zones first before starting any training program.
• Cycling Cadence (Training and Racing) : Cycling cadence is important because cycling efficiency depends on it. You have to know your optimum cadence so that you can produce power as efficiently as possible, which is crucial if you have a run to worry about after the ride.
• Power meter : Power meters are very important since it is a direct measurement of work. Use it with a heart rate monitor and cadence sensor to get the most out of your training sessions.
• Warm up/Cool down : Warm-up is important since it prepares the body for the actual work that needs to be done for that particular session. Sometimes if the main set is really intense, a secondary warm-up is needed (like 50-100m strides). The cool down is also important because it lets your heart rate descend gradually. Your recovery starts with the cooldown.
• Stretching : Stretching is very important to avoid injury. Triathlon involves repetitive movements, which, over time, shortens the muscles and makes them tight. Tight muscles will feel stiff and is sometimes painful. Stretching will help lengthen the muscle, making it more flexible.

Since I’m your client, what questions do you have for me?

I have my clients answer a questionnaire which will tells me everything I need to know about them. This includes athletic background (if any), current training loads, daily routine, training and racing goals. With this information, I can then develop a personalized training program built around their preference so it will be easier for them to follow it.

Why should I hire you as a Coach?

Because of my good looks? Seriously, it would have to be my experience as an athlete and a coach at the same time.

I want to get you as my coach but I live in the province or somewhere far away from your area. How do we go about this?

If you want to get me as a coach, I have to see you at least once or twice a week. I don’t believe in online coaching where the coach doesn’t interact personally with the athlete.

Can you handle non-swimmers (zero swim knowledge) and teach them how to swim?

I can but I would suggest that you attend a basic learn-to-swim course first.

Do you also teach non-bikers (zero biking knowledge/can’t balance) how to bike?

Sorry, I don’t. You have to know how to balance before I can take you in.

Thoughts on training/racing nutrition?

Nutrition is very important specially for long distance events (standard distance and longer). You have to plan your nutrition as part of your training program. Practice your nutrition plan during training so your body will get used to it. Nothing new on race day.

How will I receive my workouts? Do they come monthly, weekly, by fax or email?

You will be able to access your training schedule through www.trainingpeaks.com

What happens if I get sick or I simply couldn’t train? How will this affect my training plan and key workouts? How often will you review and make revisions to my plan? Daily? Weekly? Monthly?

In the real world, we all have jobs and other responsibilities which can get in the way of training. If you can’t attend training for whatever reason, just give me feedback through trainingpeaks.com or email me so that I can adjust your program accordingly.

Where do you fall between high volume/low intensity and low volume/high intensity?

Early in the season most of the workouts should fall in the high volume/low intensity category. Just remember to gradually build the mileage. You must also include short speedwork maybe once a week for each discipline. As the season progresses, you move towards low volume/high intensity where you prepare the body for the specific demands of racing. Never increase volume and intensity at the same time.

Do you provide one level for all triathletes or are there different levels? Will a triathlete who’s preparing for a sprint race receive the same set of workouts that someone who is preparing for a ½ Ironman? Will a 15-hour Ironman Finisher get the same workouts as an 11-hour Ironman finisher?

Each athlete is different. Two athletes preparing for the same race may have different programs since each one has different strengths and weaknesses. The faster athlete will be able to handle more training volume than a slower one, and will be able to recover faster then the slower one. These factors should be taken into consideration when formulating their training programs.

How will you evaluate my progress? Qualitative feedback? Heart rate data? Power files?

If you use a garmin, polar, or whatever gadget, you can upload the data into your traininigpeaks account where I can access them. Trainingpeaks software makes my job as a coach so much easier.

How often can I talk to you?

As often as you like. You can get in touch with me through text, mobile, or email.

How many one on one sessions do we have?

In a typical training week, you will have 4-5 sessions which I will supervise personally.

During my A race will you be there as a coach? Or will you be racing too?

There’s really not much I can do for you during a race. If you have done the work then there’s really nothing to be afraid of. Trust in the training. Racing is just the culmination of all the hard work/training that you have done.

Lastly, we’re seeing a lot of “triathlon coaches” out there, what’s the biggest difference between a coach and an experienced athlete sharing his/her knowledge? What makes a coach, a coach?

An experienced athlete will share his knowledge about what makes him improve, although his methods may not necessarily work for another person. A coach will be able to evaluate the athlete, analyze his/her strengths and weaknesses, and then formulate the best possible training program for him/her. Remember that the coach works for the athlete, and not the other way around. Find a coach which will match with your style/personality so that the two of you can work hand-in-hand towards your improvement as an athlete.