The Coach Athlete Relationship

following is an article I wrote for Triathlon Life Magazine which should be published in the next issue. I plan to follow up this article with a shorter article on logging your workouts and what information is helpful for your coach to gauge your progress.

The Coach/Athlete Relationship
How to get the most out of your coach

Whether you have already hired a coach or are thinking of hiring a coach there are certain steps you can take to foster the Coach/Athlete relationship. Each coach has their own style and philosophies, but there are certain expectations an athlete should have when they hire a coach. Setting your expectations upfront is crucial in establishing a mutually beneficial working relationship.

At minimum you should ask the following questions during the selection process. How and when will my training plan be provided? What type of review process do you have in place? If I need to ask you a question what is the best manner in which to reach you? What are your pre and post race notification requirements? A good coach will explain their processes up front but this doesn’t exclude you from communicating your preferences. Following are some suggestions on how to make the most of your relationship with your coach.

Goals:

Establish goals and benchmark sessions to measure progress along the way. This is a “given” and I won’t spend a lot of time on goal establishment. Discuss your race plan and ask for your coaches input. Ask what tests and criteria they use to establish fitness gains. At the end of the season how will you and your coach evaluate progress and success?

Timely and Open Communication:
The cooperation of both the athlete and coach is required if there is to be effective communication.

Coaches should provide workouts that are clear and concise. What are the duration, intensity, terrain and desired outcomes of your workout? What phase of training are you in and what purpose does your current block of training play in the annual training plan? How will you receive your workouts and when can you expect to have your plan for the upcoming week or months of training?

The athlete can foster the relationship by providing meaningful feedback on how they absorbed the workouts provided. In short, fill out your training logs in a timely manner and be thorough. “Completed” “done” “that was hard” tells your coach very little. Provide information on how you felt before, during and after the session. How did your body feel during the main set of the workout? What was your wattage? Heart rate? Pacing? What successes or obstacles did you encounter during the session? What was your mental state of mind? How did you sleep the night before? How has your diet been? The more relevant information you share, the easier it becomes for your coach to develop a plan with your fitness gains in mind.


The first step towards quality communication with your coach is to realize that you play a key role in fostering the relationship. Many times, important factors which influence performance are left unmentioned. Remember this is a business relationship. Coaches don’t want to play counselor. Share only information that impacts your training but don’t expect your coach to give you advice outside of the sport.




Trust:

When you make the decision to hire a coach you are putting your faith in their hands. There are different methods which lead to the finish line of any race. If you hire someone to drive “your bus” for the season then let them drive the bus. The internet, training partners and magazine articles can all provide distractions and plant a seed of doubt in your mind. Don’t give up on your training program before giving it adequate time to be evaluated. Don’t be afraid to ask your coach about different philosophies and methods. A good coach will be fair, firm and honest with you.

What to Expect from your Coach:

Realize that not every coach has all the answers. If they don’t have an answer then they should provide assistance on where to find the answer. Your coach has a life and don’t expect them to be available 365/24/7. Respect your coach’s time and ask them when it is acceptable to call for questions and what a reasonable response time should be when you contact them.

What can you do to foster the relationship?

If you don’t know something then ask? Coaches love to teach about the sport and like when athletes become life long students. Work hard and be consistent day in and day out. Coaches will work harder for athletes who work hard to achieve the goals established up front.

The dept of the coach/athlete relationship is formed when both parties have pre established goals and expectations and two way communication is established. Make the most of your coach by taking an active role.

Q&A:

Q: What is a reasonable time frame when asking a coach a question via e-mail or voice mail?
A: 24 hours unless another time frame is established up front?

Q: When should I expect to have my workouts for the following week?
A: set the tone during the initial meeting with your coach. Most athletes these days have busy personal schedules and can’t wait until the last minute. Let your coach know when you need your plan. Last minute schedules or schedules that are late are never acceptable.

Q: What is the one thing I can do to help foster the working relationship?
A: Communicate openly. The more information your coach has the better they can assist you.

Peter S. Alfino is the founder and President of Mile High Multisport and. USAT level II triathlon coach. He has raced triathlons since 1988. You can find more information about his coaching services at WWW.milehighmultisport.com. How You Train Makes The Difference!! Contact Pete at pete@milehighmultisport.com

Ironman Arizona Coaches report

Just returned form Ironman Arizona where I was proud to watch three more Mile High Multisport athletes cross the Ironman Finish line. I've lost count of the number of athletes I've coached to Ironman finishes, but I can guarantee you that every time I watch an athlete complete the Ironman I get all warm and fuzzy inside. The Ironman takes tremendous dedication, perseverance and sacrifice from both athlete and their support system.

Race day turned out to be absolutely phenomenal in terms of weather conditions. The water was a little balmy at 63 degrees but the temperatures were high 70's most of the day and very little wind. This was the day which we all dream of.

Brian lead the MHM assault out of the water with a 1:17 swim, followed by Cody in 1:27 and Courtney in 2:03. Of all the MHM athletes I coach, this threesome loathes the water more than anyone else. Kudos to Brian for a great swim despite all the bitching and moaning over the year. His 1:17 swim was much faster than I expected and was a direct result of the time he put in the water. I can still remember him struggling to finish 100 yards earlier in the year. I missed Cody coming out of transition but Courtney let me know how much she loved the water on her way out of town.
Thanks to MHM athlete, Daunae Newton we had posh digs in which to watch the race. Big D hooked up with some fellow bloggers at the bike turn and we were treated to a luxury motor home complete with A/C, T.V. to watch football, beer, water, chips, burgers, brats and the works. The road side crew didn't match the enthusiasm of the Gentine family from Ironman Wisconsin but I must admit, have the motor home versus the corn fields to relieve myself was welcomed.
With the lack of wind the flat bike course lead to some very fast bike splits. Brian and Courtney experienced flat tires but still had great bike splits. Cody was consistent all afternoon long and every time I saw him he had a big smile on his face. As I watched the tail end of the bikers approach the bike cut off deadline I couldn't help but notice that there are a lot of people who race with $6,000 bikes, $150 tear drop helmets and $80 compression socks who are slow. The night before the race, Brian Henden asked me why everyone walking around Ironman Village looked like they were 10 hour Ironman finishers. My response "well they're not". It never seems to amaze me that so many people spend some much money looking fast and riding slow. NOTHING beats putting the time into training.
I set up on top the bridge for the run. Thiswas the 3/12/21 mile mark and I was able to see everyone on each lap as they came by. Being a spectator veteran I am able to gauge the overall satisfaction of the athletes by the expressions on their faces as they go by and how many of them are running/walking. I saw very few people walking on this race day and most athletes on the first two laps were enjoying the day to the fullest. As I sat out on the bridge around the 13:30 mark the throng of fans had dwindled. In fat there were about 5 of us and eventually I was up there by myself. I was getting tired and my enthusiasm had waned to the point where I wasn't acknowledging everyone with the same enthusiasm I had earlier in the day. As one gentlemen ran by I acknowledged him with a head dip but didn't clap or offer encouragement. He was running fairly well and I opted to save my energy for the folks who looked like they were in trouble and needed encouragement. As he ran by he slowed a bit, pointed and me and yelled "FIRST TIME FINISHER MAN, COME ON MAN GIVE ME SOMETHING!!" Out on a bridge, in the dark, by himself and he captured the true essence of what this event is all about. It's not about what time you finish, it's about crossing the line and being happy with he fact that you crossed the line.

As I sat and watch everyone go by I couldn't help but think of all the different walks of life which enter Ironman races. Different races, gender, age, height, weight, disabled..you name it. But on this particular day they all had the same goal.

Brian was the first MHM athlete across the line just over the 11 hour mark. He was met in the finishers shoot by his father Arnie. Back in 1987 I went on my first group bike ride with a some co workers back in Chicago. I was a young punk who showed up with a Schwin World bike, no bike helmet, 12 ounces of water, reflectors, kick stand and no food for a 50 mile ride. At the end of the day I was told to ditch the kick stand, get a helmet and to show up next week with more water and food. Arnie was part of the group who got me involved in this sport. I couldn't help but get a little choked up after having just coached his son to his first Ironman finish.

Next up was Cody, and as is typical with Cody, the smile on his face could be matched by no other. This was Cody's third attempt at an Ironman. He never made it to the start line of his first race due to a broken collar bone. race number two resulted in a DNF when he was pulled off the bike course for failing to meet the Silverman bike cut off at mile 85. They say the third time is the charm and I'm proud Cody perserved and finally fulfilled his dream.

Just past the 15 hour mark, Courtney came running down the shoot with the youngest of her three children. A mother of three, a top sales representative with her company, a very supportive husband and now a two time Ironman. If you don't know Courtney she completes Ironman for different reasons than the rest of us. Most people who race Ironman are trying to prove something to themselves or are running away from something in their lives. Courtney completes Ironmans because everything else in her life runs smoothly and she needs a challenge to make life complete. Post race she promptly fired me and told me "no more" but my money is she will return one day.

Ironman reflects who we are as people and how we deal with life. Training and racing mimic life. When life throws us curves do we quit or move forward?

This race marked the end of a long year of racing for MHM athletes. It seems like yesterday when Jonathan Nixon finsihed Ironman South Africa. In between that time we have had athletes race all of the US and over seas. It's been a great year and as we approach 2009 I can't wait to be sitting on a bridge, by myself, in the dark waiting for a lone figure to come out of the shadows. The smile I get when they see me, the determination in their face and the end result of many months of sacrifice which resulted in the only goal we should all strive for on any race day.. JUST CROSS THE LINE.

HAPPY HOLIDAYS FROM ALL THE COACHES AT MILEHIGH MULTISPORT.

Ironman Arizona Photos

Photos:
1. Coach Pete and Courtney Ring post race
2. Brian Henden
3. Cody Hanson
4. Cody H. and Family
5. Courtney and Sherpa Sean
6. Duane Newton and Cody
7. Courtney
8. Cody on his way into changing tent
9. Brian
10. Brian H. and his father Arnie

Sammons at 70.3 World Championships/Ironman Arizona up next

70.3 World Championships

Congratulations to Mike Sammons on his performance at 70.3 Championships in Clearwater, Florida last weekend. At the seven mile mark of the run, Mike was in 2nd place when you he tore his calf muscle. He limped/walked the rest of the way home and still managed to finish in 4:26!!! Mike vows to get healthy and return in 2009!!

Ironman Arizona:

Cody Hanson, Brian Henden and Courtney Ring are in the midst of their final phases of their Ironman taper. This will be the first running of the fall Arizona race and all three are prepared for race day. Coach Pete will make the trip to Arizona to observe all three as they persue their Ironman goals. Follow everyone on the 23rd at Ironman Live.

Miscellaneous:

The Mile High Multisport wind breakers are set to arrive this week. If you ordered a jacket you will be notified shortly.

New Skull Caps and Visors (embroidered) have been ordered through Head Sweats and will be available for purchase soon. If you are interested in obtaining either a wind breaker ( I will have some extras) or a skull cap and or visor please let me know in advance. I also have extra silicone ($10) or latex ($5) MHM caps for sale.

As many of you know, Kathy's mom passed away last week. We have been in central Pennsylvania since last weekend attending to family affairs. During our time away I had an opportunity to read a book that has been sitting on my shelf for some time. They Don't Play Hockey in Heaven is a motivational sotry about a former college goal tender who stopped playing the game after college, found out he had a tumor on his brain in his mid 20's and then made a successful comeback in his early 30's to the sport he loved as a youth. Throughout the book there are many parrallels and lesson which we all go through in life. From the minute I read the opening page I was riveted to this book. In the first few pages Ken Baker shares nuggets that each of us can relate to...

We lie to others and to ourselves.
We let love slip away.
We sacrifice long-term health for short-term happiness.
We don't say what we mean.
We practice selfishness even though selflessness feels better.
We don't listen to our bodies.
We recognize greatness in others but not ourselves.
We accept things as they are rather than make them what they could be.
We allow fear to keep us from embarking on journeys.
We let dreams die on our pillows.


As we approach the holiday season, take the appropriate time to spend with family and make emotional deposits in your loved ones banks. In the summer you will typically make more withdrawals than deposits. In short, a missed workout is just that, If you've worked hard the rest of the year than a missed workout or two isn't going to set you back. Work to be consistant and have fun while focusing on your limiters.

Ironman 70.3 Austin/Year End Party

Austin 70.3:

Congratulations to Paul and Kristi Fitzgerald on completing the 70.3 Austin race on Sunday. It was the first half for both of them and despite hot/humid conditions they both fared very well!!!

Year End Party/Kona Send Off (picture above, Coach Kathy with defending age group champion Kelly Lear-Kaul.

This was year number three of the combined party celebrating our birthdays, thanking our clients for a wonderful year and sending the local Kona qualifiers off to Hawaii. About 95% of those in attendance had wrapped up their seasons. A combination of plenty of alcohol, great food (thanks to everyone for helping) and lack of key races to the end of the year made for a very good time. Many have inquired about what occurred after they left.......Fortunately I have adopted the "what happens here stays here" policy. There were some photos but they are already destroyed. Once again, thanks to everyone for your confidence in the Mile High coaching staff. Good luck to Kelly Lear-Kaul, Tim Hola and Michelle Thayer in Kona.

USAT Nationals (Anderson qualifies for worlds), Crescent Moon Results

USAT NATIONALS

Jeremy Anderson (coach Pete, Chicago, Il) and Susan Johnson (coach Pete, Colorado) headed west this weekend for USAT Nationals at Hagg Lake in Oregon. Susan finished 44th in her age group and reports, although she felt fine, it wasn't a good race. Jeremy, coming off 7th place over all finishes at Life Time Fitness and Chicago Accenture was cautiously optimistic as he was coming off a bad bike accident and had some old leg injuries flare up recently. As we approached the race we wondered how he would transition going from the Midwest and relatively flat courses to a course with rolling hills on both the bike and run. Jeremy set a personal best Olympic distance time in going 2:05.13 (11th age group) and qualified for the world championships next year in Australia. CONGRATULATIONS JEREMY!!!

CRESCENT MOON:

In one of the last local sprint races of the season, Jeff Liedy, Kevin Stoddard and Coach Kathy competed at the Crescent Moon at Cherry Creek reservoir. Kevin, who is a sophomore in high school and swims on a senior nationals team (he swims two times a day and has little time to devote to running and bike) took 4th in the 0-19 age group. Jeff Liedy, in his first full year of racing, came home in 1:12.12 to set a sprint distance personal best and a 12th place age group finish. Coach Kathy took home the over all female masters crown and was the 6th place women overall.

On a side note, Coach Kathy and Jeff have been trash talking each other for the past few weeks. Wagers were placed on foot massages, dinner etc. Liedy claimed victory with a 1 second victory and graciously picked up the dinner tab last evening with Kathy claiming "The winner buys dinner". Jeff has bragging rights for the rest of the winter and Kathy was last heard mumbling about taking a wrong turn on the run course...starting in a later wave and the "wind must have picked up"......Liedy just grinned and took another sip of wine. It may be a long winter for Coach Kathy...

Congrats to all who raced this weekend. Clay is in Cancun for the 70.3 half but no results have been posted as of this writing. Clay reported in briefly on Monday morning. Heat index over 100 with 70% humidity!! He finished in 6:28 and was proud that he "stuck it out" as many others dropped. Nice work Major Taulman!!

Ironman Wisconsin/Fall Frenzy

Photographs above are of the swim start, Mike Alfino and Jon Gentine in front of the Capital building, Jon Gentine on the run, Michelle and Eric Plantenberg, the "CRAZY" Gentine fan club which kept me entertained all day long and Coach Pete's brother Mike, post Ironman Wisconsin finish. (click on the photos to enlarge)

Weekend Re-Cap:

This was my 3rd year in a row spectating the Wisconsin race. After completing the race in 2002 and 2003 I know this course and town better than any other on the Ironman circuit. The whole vibe around Madison and the surrounding communities is incredible. Each year I go out to the same spot on the course and cheer. This year I was joined by Jon Gentine's extended family and friends. To say a party was going on out on the course may not give it justice. Thank you to all of you for making my trip even more special..

Now about the race.... Perfect weather, perfect conditions and tremendous support. Jon lead the MHM team out of the water with a 1:03 and Eric followed in 1:07, Mike broke 1:30 and even secured a spot on the post race DVD coming up the helix.
Eveyone endured the challenging bike course where the winds picked up a little but the temperatures were ideal.

Eric lead everone home with a 22 minute personal best and Jon followed with his first Ironman finish. My brother finished with 44 minutes to spare before midnight and thus became the 4th Alfino family memeber to compelete an Ironman (besides Kathy and myself, Cousin Tony in San Diego has completed two)

Look for more pictures from the event to follow in the next few days.

Fall Frenzy:

Clay Taulman and Kelli Binzer represented MHM at the fall frenzy. Kelli, who just gave birth to her first child earlier in the year took 6th place over all amongst the women AND WON HER AGE GROUP!!!! Clay set a 9 minute personal best and took 7th in his age group!!!


Julia Rossi, one of MHM newest athletes who is coached by Allen Gilchrest took first place overall at a sprint race in Cleveland last weekend. Congratulations Julia!!!!

This weekend is the Harvest Moon Aqua Bike and Half Ironman. A number of MHM athletes will be participating and I plan to be at the venue later in the morning with the MHM tent. Good luck to everyone!!

Ironman Kentucky

Photographs: A lone swimmer in the Ohio river at Ironman Kentucky and Scott Binzer on the bike course.

Ironman Kentucky: A great weekend of racing in Louisville for Mile High multisport athletes Scott Binzer, Kim Katz and John McGrath. Despite temperatures in the 90's, high humidity and wind both Scott and Kim set personal bests and John, despite a broken spoke completed his first race. All three athletes have families and careers and their accomplishments were nothing short of spectacular. Congratulations to all three of you!!

All results are posted on the MHM web page in the results section.

Steamboat and Chicago Accenture

Photos: I know I'm reaching here but Fish Creek Falls in Steam Boat and The Chicago Skyline.

Another busy weekend of racing for Mile High Multisport athletes. Before I get into the race results, MHM athlete Daniel Madruga was involved in a pretty serious bike accident today during a criterium race (I'm officially going on record as saying I hate skiing and crit races for my athletes!!. He is in Littleton Adventist hospital with a fractured collar bone, radial head, contusion to his head and a punctured lung. I spoke with his wife Marci earlier tonight and she said he will be in the hospital at least 48 hours. Our thoughts are with both Daniel and Marci at this time.

Jeremy Anderson, Oak Park Il. smoked the Chicago Accenture course today in a time of 2:07.24. He took 2nd in his age group and 7th over all. Next up for Jeremy is Nationals.

David Reed, Susie Wargin and Susan Brashear head to Steam Boat for the sprint race. David Reed, 1:41.25 found the podium with a 2nd place age group finish. Susie Wargin shaved 11 minutes off of last years time with a 1:58.13 (6th place age group) and Susan Brashear posted a 2:24.16 time and reported she had "a blast".

All results are posted on the MHM results page.

It's been a STRANGE race season

Top Photographs are Ross at IMLP 2008. bottom photos are Jeff Liedy Rattlesnake Olmpic

It's been a strange year for racing. As I sat in a lightening/driving rain storm on Saturday at the Rattlesnake Olympic race I reflected on this season. Susan Brahsear is 400 yards into the Swim around Lady Liberty and the race is cancelled due to weather. Doug Beeman and team Iron Fish are half way across the Long Island Sound when they are pulled from the race due to weather. Mike Sammons, Brian Henden, Mike Ceismier have the Steelhead Half swim cancelled and turned into a duathlon becuase of weather. Ross Hauser completes Ironman Lake Placid in a driving rain storm (think Ironman Wisconsin 2005). Saturdays Rattlesnake is cancelled in the middle of the bike as lightening started to pelt the area. Jeff Liedy, Marci and Daniel Madruga, Kelli Binzer all told the race was over while they were on the bike and had to ride into a transition area which looked like a swollen river bed. Kathy commented to me on Saturday night that in 26 years of racing and averaging 10 races a year she has NEVER had a race cancelled or cut short due to weather. In adverse times, each of you has persevered and accepted the outcome of the day. It is a true testament to the mental strength you bring to racing. Each of you should be proud...I know I am.

Despite the weather of Saturday, some MHM athletes did manage to complete some races around the country and locally on Sunday.

Ross Hauser started us off on Saturday by taking 10th in his age group at the Twin Rivers Olympic Distance triathlon. Ross posted a Personal Best of 2:32.32.

Eric Platenberg, a few weeks out from Ironman Wisconsin completed the Pig Man Half in a time of 5:58.18 AND THEN PROCEEDED TO SCORE A SET OF ZIPP 808's IN THE RAFFLE!!

Locally, Coach Kathy, Julia Ross, Kevin Stoddard and Marci Madruga raced the Rattlesnake Sprint. Coach Kathy was the overall female winner (score one for the over 45 crowd!!). Julia won her age group and was 9th overall. Marci dried off from Saturdays down pour to take 5th in her age group. Kevin Stoddard took 2nd in his age group.

All times and results can be found on the Mile High Multisport web page.