Your Season Review in 7 Questions

by The Coaches on December 17, 2019

DECEMBER 12, 2019 · BY LAURA MARCOUX USAT Level II Certified Coach

It can be tempting to start your next season before fully processing your last one, but taking a moment to reflect can give you valuable lessons.

Goal setting for an upcoming season is one of the most exciting times of the year. Everyone has a blank slate; the possibilities are endless, and dreams are unfettered.

If you didn’t quite reach your goals from the previous season, you may want to put that behind you and move on as quickly as possible. If you did achieve some milestones, you may prefer to capitalize on the momentum, rather than reviewing and dissecting. But if your priorities are longevity, sustainability, and growth in your sport, then executing an honest post-season review can set you up to achieve even more.

Below are 7 questions to use as a guide to understanding your results, uncovering where you may have more agency, and warding off even well-earned complacency. As you work your way through the review process, make sure that you address each topic through as many lenses as possible. That means not just swim, bike, and run, but also strength, resilience, mental training, focus, confidence, nutrition, hydration, sleep and other recovery modalities.

What goals did you achieve that you can build upon, and what didn’t go well despite the success?
Where did you fail or come up short this year? How do your failures reflect your courage and enthusiasm? If you didn’t fail, is it because you didn’t set your goals high enough?

Did you have any areas of training (swim, bike, run, strength, nutrition, mental, etc) that you became inconsistent with as the season progressed? What are your thoughts on what you could have done to stay more consistent?

Did you get flat towards the back end of the season? Or did you continue to build throughout?
What strengths have you uncovered that you can build upon moving forward?

What important lessons did you learn this season and how did they help you grow as an athlete and as a person?

How did triathlon fit into your life this season? Were you able to maintain balance between training, family, work, etc?

Notice that these questions don’t contain action items. That comes next, along with setting more focused and intentional goals. As tempting as it may be to forge ahead to this step, pausing and taking the time for stillness and reflection will promote fulfillment and long-term success over short-term satisfaction.


#DecemberMAN #SantaMAN

by The Coaches on November 30, 2019

DECEMBER CHALLENGE…Here it is: #DecemberMAN, #SantaMAN (or whatever creative name you can come up with). The total goal for month of December (1st through 31st) is to swim or row 2 hours, ride 10 hours and run 5 hours. This brings us to our historic 17 hour cut-off for the Ironman. Now if you do NOT like time goals you can swim 2.4, ride 112 and run 26.2.

In the name of being kind during this time of year…ALL riding counts (indoors, spinning, mt. biking, etc…) and all run/walking/elliptical counts.

Have fun with it! Post pictures, etc…Starts tonight at midnight!!!

Yours in fitness and fun:)




by The Coaches on November 29, 2019

A DECEMBER CHALLENGE…Coming soon…Who is in??? Will you commit without knowing??? Happy day after Thanksgiving!


4 Ways Triathletes Should Train in the Off-Season

November 5, 2019

OCTOBER 22, 2019 · BY CONRAD GOERINGER Use the off-season as an opportunity to address aspects of training that are often ignored, such as overall strength, resiliency, and limiters. As the racing season wraps up for most triathletes in the northern hemisphere, many are wondering what to do with themselves over the next few months. [...]

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At the races in August…

August 8, 2019

Well, the dog days of August are upon us:) We have been blessed with some very warm weather as of late here in the mid-atlantic!!! The beginning of August saw Hillary Hertler crush her old PR at the Lake Logan Aquavelo and land on the podium! Start-tri alum Patty MacNaught and Jen Palombo crushed the [...]

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Training in the heat…

July 21, 2019

It’s uncomfortable, but science says training in the heat is worth the trouble: Hot-weather workouts teach your body to sweat more (which keeps you cool), increase your blood-plasma volume (which benefits cardiovascular fitness), and lower your core body temp—all adaptations that help you perform better in any weather. But how hot is too hot? “I [...]

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Learn how Gwen Jorgensen (our first Triathlon gold medalist) got her start

March 7, 2019

In 2009, Gwen Jorgensen didn’t even know triathlon was in the Olympics. Now she is one of the best triathletes in the world; Olympic Gold Medalist, two-time World Champion and holds a record 17 career ITU World Triathlon Series gold medals. Here’s how the driven and talented athlete made her way to Olympic Gold Medalist. [...]

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New Challenges…

January 22, 2019

Well, we are three weeks into the NEW YEAR…Have you kept your resolutions? Did you make any? Do you need any? These are all timely questions and good questions for triathletes. As an athlete (and coach) I like to set some challenges for the NEW YEAR. They vary from year to year depending on my [...]

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Bring in 2019!!!

December 31, 2018

As I finished my last ride (in the RAIN again) exploring town on my crossbike…time to reflect. Time is a precious commodity that we cannot buy. Don’t take it for granted, cherish it and those you share it with♥ !!! I look forward to 2019 and hope to spend more time with/see more of the [...]

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December “Advent” Challenge

November 30, 2018

Tomorrow marks the beginning of December:) For many children, this marked the Advent Calendar Season. This year, Start-tri will mark December as get fit (or simply “do something” month). So the Advent surprise will be different activities every day:) Some that are Swim/Bike/Run specific and others…just 5-10 minutes of moving/raising your HR. If you are [...]

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