Dolphin Dive Drill

VIDEO: I am a big fan of this drill just for general “feel” for the water. It does mimicking the action that’s done entering the water at the start of a race (beach start) , but I think it really helps more with relaxation and feel for the water.    




Building an Interval Run

VIDEO: One of the most common areas where I see mistakes on the track is pacing intervals. Here is a short video on my thoughts.


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Single Arm – Breath Same Side Drill

VIDEO: This drill isolates the stroke to one arm so you can focus on all aspects of the stroke. it’s a great drill to do if you have issues with high elbow coach and pull. Use fins so you don’t have to worry about body position.




The Coaching Process

The coaching process has a distinct flow to it once it gets going. At the very start it’s all about understanding the architecture of the work with the athlete. It’s important to view the following diagram correctly. You could actually see it as two people working together for the common goal, but in fact it’s more…



Lockdown

It didn’t matter where I looked, all I saw was advice. Advice on how to pivot, how to do yoga at home, how to get a routine, how to blah blah blah. It did my freaking head in. I honestly couldn’t just see anything that barely resembled life as we knew it. The vultures had moved…



The Formula 1 Performance Model

Iso Netflix. It’s a thing. I’m more of a documentary kinda guy. Less fiction – more non-fiction. Yeah – I’m boring. So anyway, this took me to the series “Formula 1”. This series is not just about the races. In fact, it had very little to do with the races. This show is more about the…



Off Season

I always find it a bit rude to talk about off-season before everyone has finished racing. Its a bit like getting up from the table before everyone has finished their meal. But please allow me to go through some things.  So the first part of the off-season starts with a trip to Bali where you…



A Coaching Reflection

Coaching. Part of my process is regular reflection. So I thought I’d bring you into that world a bit today.  What it is I think about and how I reflect on that. :: Concept: Coach Wellbeing. I went to a Coach well being and recovery session at NSWIS a few weeks ago. Research is showing…



The Purpose of Training

Confused by the training process? Wondering why you are doing one type of session one day and then a different type of session on another? Been out on a training ride and wondered what if I tried more of “this” type of training and less of “that”? Welcome to the world of training for endurance…



Individual Race Experience

I went to a race this weekend. It was a big one for the team with a lot of the squad doing it together. The team aspect of an individual sport is something that surprises some people. Not me.  So I’m up there advising, supporting, observing and generally doing what coaches do and I watch…



The Perfect 70.3

Well organised pre race. Knew the course. Arrived at race site on time and prepared transition with plenty of time. Knew pacing and nutrition plan (tested in training). Was Relaxed and put wetsuit on early to settle into it. Was ready to race with a positive mindset focussed on my race processes. Got good positioning…



Train Hard – Race Easy

Lots of talk after the weekend of racing about how quick the racing is getting. Yep. The world isn’t slowing down that’s for sure. The one thing we all have in common no matter where we are in the field is that we all want to be faster. No matter who we are or what…



Pull Buoy and Paddles

Last night I pointed out to a couple of athletes how the paddles helped their technique. This was, I believe, due to the resistance they provide allowing the athlete to “grab the water” a bit better. An important piece of the puzzle especially at the end of the set when the hands tend to go wider than they…




Real Athletes Don’t Train

I want to tell you a story about a coach who I’ve never met. His name is Bill Sweetenham. Bill was brought up in poverty in Mt Isa, the mining town in Queensland. He was thirsty to learn and he knew early on that he wanted to be a coach. In fact, he had coached…



Beginner Long Course Thoughts

Time to pen a few of my thoughts and experiences about coaching athletes to their first long course race. It’s important to remember that the numbers are very much a guide – individuals vary of course, but mainly about where they are starting from. 70.3 training volume goal at the end of the build =…



Yes Dad

Yes Dad …. This saying is at the core of any childhood. Okay and maybe it’s a yes Mum as well. You’ve been asked to do a chore and well yeah it’s probably not going to get done is it. Daily in my coaching environment I get the yes Dad. That look of yeah I’m…



Process Goals

Just had a good chat with an athlete around this. Worth putting up. The majority of goals we set are outcome goals. Natural tendency this one as we don’t sit there and dream of “neg splits” or “holding cadence”. We dream of our outcomes.   The way towards those outcomes but is identify what it…



I’m listening

Load management is one of the key areas of training. No doubt about it. If we don’t get that right there’s a lot that can go wrong. I thought it would be good to have a chat about where I go with that. Right at the start in the title I said that I’m listening….



Precursors to Performance

As a coach, you sometimes wonder if your direction and recommendations are being listened to. Do the usual messages of consistency and training with intent, resting, recovering, eating well start to sound trite almost? It’s not matter we take lightly. Delivering a message after all needs to be meaningful and hopefully held in good regard….



Mental Skills

Mental skills – what a topic hey. I’ve grappled with this one for over 2 months – the importance of this topic just demanded a lot of thought. It also demands a lot of personal opinion. Something I am not always comfortable with. I dislike the concept of trying to sound like a guru. In…