Streamline Coaching

12/03/2019

Good news 👍 and bad news 👎
Good news - coach Steve passed his British Triathlon High Performance Coaching Programme (Level 3) course at the weekend
Bad news - The Arena Leisure Centre that we use for our Wednesday sessions will be closing late summer 2019 for a 2 year refurbishment, so we'll have to find a different venue https://www.placesleisure.org/centres/arena-leisure-centre/faqs/

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01/01/2019

No swimming tomorrow night (2nd). We're back at it on the 9th

31/12/2018

Here's wishing everyone a happy, prosperous and successful 2019

19/12/2018

Swimming is on tonight. Festive theme to tonight's set 🎅

13/12/2018

A select group of 6 at last night's session for another tough set.
We're still on next Wednesday, 19th then we'll have a little break until 9th January

29/10/2018

"To get the best results from your endurance training, make sure the process is hard, but never so hard that it isn’t fun. At the same time, make sure the process is fun, but never so fun that it isn’t hard." 👍 Wise words from Matt Fitzgerald http://8020endurance.com/the-two-words-that-best-describe-an-effective-training-program/

The Two Words That Best Describe an Effective Training Program Oct 29, 2018 | Training “Hard fun.” In my opinion, this two-word phrase constitutes the ideal description of an endurance training program that’s really working. As a coach, I can’t think of anything I would rather hear an athlet...

27/10/2018

Inspirational running today with special mentions to Rich McReady for an outstanding run at Beachy Head Marathon and my mum at Dinton Parkrun. Both have been through a lot to get them to where they are but quietly get on with it.

Well done to Jane, Vicky and Emma at Beachy Head too...not an easy run by any stretch, but great to see them just enjoying it.

Also, well done to Sarah "Trip Hazard" Hyatt and Fiona at Dinton this morning...you never know when your coach will show up unexpectedly 😂

25/10/2018

Productive session last night with some visible improvements to swimmers body position after the first 3 sessions.Great to see some new faces...welcome
Here's a good video (which I've shared before) that shows why we want that "high elbow" catch aka "reaching over the barrel" we were working on
https://youtu.be/T1OY_yQBiXM

Two-time Olympic swimmer Chloe Sutton explains the most important part of the freestyle arm pull: the catch. Achieving a high elbow catch allows for maximum ...

21/10/2018

Another great weekend at the latest installment of the British Triathlon High Performing Coaches course. Lots of stimulating discussions leading to thoughts and ideas of what I can put into practice personally, for Streamline, 3cTri and Rascals...

18/10/2018

Apologies for the swim lane mix up last night, miscommunication by the leisure centre. I have been reassured we'll have the full three lanes next week
Thanks for your understanding and adapting

09/10/2018

Some initial feedback from my post and questionnaire in regards to athletes discussing menstrual cycles with a male coach:-

Out of 164 responses, the breakdown was:-

Do you feel that your menstrual cycle effects your training schedule, performance or general well being?
Yes 65.48%
No 34.52%

Have you ever discussed your menstrual cycle with a coach?
Yes 23.72%
No 76.28%

Have you discussed your menstrual cycle with a fellow female athlete?
Yes 78.88%
No 21.12%

Interesting, clearly as coaches we need to open up the discussion with athletes. In response to the question of "What advise would you have for a male coach on discussing the topic with female athletes?" there are some great responses and guidance, some highlights:-

"Don't make assumptions on how it may or affect a females ability or mood. Let them tell you "

"Don't be dismissive of the the effects. Every lady is different Evey cycle is different."

"I’m not going to understand entirely but as your coach, I want to know everything that’s effecting your performance. If you’re comfortable sharing with me, I’m comfrotable hearing about how your cycle changes your training. If we share, together we’ll find the best plan for your success."

Loads more that I'm working my way through..

07/10/2018

One for the ladies....
As part of my Level 3 award we are required to do a piece of research into an aspect of coaching that we feel needs developing.
Given that I coach a number of female athletes, one area of topic that I have never discussed with any is how the menstrual cycle may effect training, performance and general well being.
Is it something that you would even want to discuss with a male coach?
I have put together a few questions on the link below to gather your thoughts/opinions. If you would be so kind as to complete it would be much appreciated. Responses are anonymous.
Thanks
Steve

https://docs.google.com/forms/d/e/1FAIpQLSekGmXDHKL5EgSzqKGKL9eJpVcIL72ENJcDRrkXutEEwLp2uw/viewform?usp=sf_link

As a coach to a number of Female athletes, one aspect of coaching that I have never discussed with any is how the menstrual cycle could effect their training plan, performance and general well being. As part of my Level 3 award we are to look into an aspect that we feel needs developing, and this is...

07/10/2018

Good start to the day by coached athlete Stuart Holbrook; out of the water in 1:09 http://eu.ironman.com/triathlon/coverage/athlete-tracker.aspx?race=barcelona&y=2018 #/tracker/RMJ2HFDE,R62LPG94

11/09/2018

IM Wales....a write up from coach Steve

Only one word is needed to describe Ironman Wales...epic.

Epic crowds supporting each and every athlete from start to finish; the dedicated supporters lining 10 deep on the cliff top above the swim start, the parties going on at the road side through all the towns and then there's the Tour de France style support up and through Saundersfoot

Epic anthem being sung by hoards of proud Welshman and women before the start bringing a tear to the eye of even the most hardened of athletes, myself included

Epic course that tests everyone who wants to see what they are truly made of. Waves, hills, hairpins, wind and a few more hills....relentless

Its a race that everyone should do at least once. I've raced countless number of triathlons, and nothing compares.

As far as how my race went, I would describe it as near perfect. My goal was under 11 hours(fastest there being 11:21 in 2015). Finish time was 10:52 which is also my fastest IM distance race in 6 attempts.

The swim was my best open water swim I've ever done. I didn't rush into the water, took my time and kept my stroke long and strong. On the way to the second buoy I found a pair of feet that was about the same pace and sat on the back to the end of the first lap. Out for the aussie exit and my first glimpse of the support crew; I first noticed Lilia on my dads shoulders. Round the second lap and myself and the guy I swam behind swam next to each other in an almost synchronised fashion. Still comfortable, no feeling of exertion now passing some of the backmarkers(and even some of the pros who started 5 minutes before!!). Finish 51:27 for 7th fastest swim overall, including pro's...not bad for 43

T1 is unique in Wales...a 1km run up the zig zags from the beach to grab your bag with running shoes then through the throngs of supporters to the bike bag tent. I took the wetsuit down to my waist for the run and took the opportunity to have a gel and drink some water, still feeling relaxed.

Bike. One advantage of being a decent swimmer is that T1 and most of the bike is usually pretty quiet, so I can get my head down and do my own thing. The first 40 miles is the "flattest" of the course, but unfortunately there was a stiff headwind going West out to Angle. But my aim was to not fight the wind or hills(as you usually lose) and stay comfortable. So I settled in for the ride, got nutrition in as per the plan and prepped for the tougher larger second loop. At about 25 miles the lead pro women came past which was pretty cool to see Lucy Gossage in full flow. Then some of the quicker bikers caught up and I settled into place. Onto the big lap after Lamphey it was time for the hills; Carew, Creselly, Princes Gate, Narbeth, Wisemans Bridge then the epic support up the long slog through and out of Saundersfoot. Down hill into Tenby, 10 miles flat then repeat. Simples. Lots of smiling and thank you's to the crowds and a bit of a sing along to Queens "Dont Stop Me Know" going up Saundersfoot for the first time. You can't not join in on the party.The plan was to spin the legs up the hills rather than grind and fight the bike...the plan seemed to work as the legs didn't burn too much and was still feeling comfortable(well, as much as you can after 112 miles) Bike time 5:46:52...so still on target

Run. The run is quite simple...2 miles up, 2 miles down, 2 miles twisty, turny, hilly through town...then repeat times 4. My aim was to still feel comfortable(ish) on the run and to not "go missing"(as Em says) on the last lap. Coming out of T2 I saw the support crew waiting at the first corner...each, one by one got a kiss on the lips, including my mum, which was greeted by a large cheer from the crowd. After that the support crew split; Emma, Callum & Cerys on an out and back section and Lilia with my Mum and Dad in town; seeing each twice on each lap certainly helped keep spirits high. The crowds were immense all throughout the run, especially through town and "beer mile". For once, the run went well with no major mishaps,breakdowns or toys being thrown out of prams. I got my head down, got into my own rhythm, stayed mindful, and gently tapped out the miles taking a gel per plan and adding in some Cola towards the end. I'm proud that I only walked twice and only had a slight slowing down during miles 21,22(which were uphill). From 23 onwards its downhill, through town for the last time and up to the finish line for the moment of glory which I made the most of.

Finish 10:52:18 kisses, hugs and tears....13th in Age Group, 93rd overall. Goal was under 11...so can tick that off. Fastest Ironman distance race in 6 attempts and 30 minutes quicker than 2015....like a fine wine...

All in all, a great race and one that I am very proud of and one that the whole of Tenby and Pembrokeshire should also be very proud of. Everyone in Tenby and the entire surrounding area embraces and welcomes Ironman and makes you feel like you are coming home. I'd love to do a different Ironman race, but always feel like I'd be disappointed :-) I would say that Ironman Wales should be on everyones to do list...its epic...

results....http://eu.ironman.com/triathlon/events/emea/ironman/wales/results.aspx?race=wales&y=2018&rd=20180909

strava...
swim https://www.strava.com/activities/1830792939
bike https://www.strava.com/activities/1830793616
run https://www.strava.com/activities/1830793082

12/08/2018

Lessons learned from Coach Steve's solo home based Tri Training Camp over the last week...(Sunday to Sunday - 31 hours total Bike - 354 miles Run - 50 miles Swim - 12 miles)

1. Fitness; big mileage certainly gives your fitness a kick, but it needs to come off the back of several months of consistent training
2. Self confidence; when you can be your own worst enemy, having the knowledge that only you powered yourself round a tough week certainly gives you a boost
3. Rest is key. 8.5 hours/night average certainly helped to ensure the next days sessions are started as fresh as possible
4. Nutrition; a great chance to practice what you are going to eat/drink during the long race and to make sure that what eat in between sessions gets you ready for the next (Mars Bars should be top of the food pyramid)
5. Being comfortable with being uncomfortable. Muscles will ache, the brain will get fuzzy but its all part of the game, don't dwell on it, recognise it and move on.
6. Mindfullness. I struggle with self doubt and negativity, especially when fatigued. I've been reading "Mindful Running"* which describes focusing in and noticing your surroundings, body and mind when running, labeling thoughts to let them go to ultimately achieving a state of "flow". Its certainly helped me to switch off a focus solely on what I'm doing at that moment in time... https://en.wikipedia.org/wiki/Flow_(psychology)
7. I'm lucky. In that at 43 I can still swim, bike and run long distances and keep going and that I have a supportive family who let me do these crazy things.

It was a fun week, hopefully it will pay of in Wales in 4 weeks time.

https://www.amazon.co.uk/Mindful-Running-Meditative-Performance-Fulfilled/dp/1472944860/ref=sr_1_1?ie=UTF8&qid=1534091394&sr=8-1&keywords=mindful+running+book

Mindful Running: How Meditative Running can Improve Performance and Make you a Happier, More Fulfilled Person

12/07/2018

As folks commence their travels up to Bolton just thought I'd drop a note to say how proud I am of Sarah Hyatt Jane Crawford Vicky Rice Dave Mackie and Mark Duckworth
I have had the honour of helping them map out their journeys to the destination that is Ironman glory in Bolton on Sunday.
Each has had their own minor bumps on the road, but each have come through them and are now fit, ready and prepared for the final push.
Balancing family, work and training each have been expemplery athletes and a pleasure to coach.
Now go and show us all what you're capable of 💪

03/06/2018

Sometimes you just need to give credit to the hard work and consistency that athletes put in week in, week out to stretch themselves and discover what they are capable of.
Highlights from great weekend racing and training by Streamline athletes..
Stu completing 7 Sprint Tri's at the Blenheim Weekend Warrior;
Sarah with a great performance at the Thorpe Park National Champs,
Dave with an 80 Mile Ride yesterday and 16mile run today, Mark doing it the opposite way round with a 14 mile run yesterday and 65 mile bike today,
Emma with her longest bike ride ever(73 miles),
Zerrin on a 60 mile bike ride and getting her running mojo back,
Fionna with a nippy brick run today ready for IMStaffs next weekend,
Special mention to Jane and Vicky who have done a solid weeks training whilst away on family holiday, culminating in a 13 mile run in the sun today
Love it....well done all

02/06/2018

Good luck to Stuart Holbrook who's competing in the Blenheim Tri Weekend Warrior; seeing how many sprint Tri's can be completed over the course of the weekend 💪
https://live.sporthive.com/event/4738/Live?chipcode=6SHGSHC

Link to his Just Giving Page raising money for Blood Cancer research https://www.justgiving.com/fundraising/stuartmegaholbrook

Follow real-time progress during the Blenheim Palace Triathlon 2018. Find and follow participants of this great event and see their live progress during the Blenheim Palace Triathlon 2018.