Shownotes

Lance's background

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• I have been coaching triathlon since 1988, which marks 37 years in this field—a journey that began in my teenage years and evolved into a lifelong career by chance. Throughout this time, I’ve had the privilege of coaching at five Olympic Games, establishing a national triathlon centre, and founding my coaching company, Lifesport Coaching. 
• My focus has always been on coaching athletes at the highest levels, whether in the World Triathlon Series (WTS), World Cups, long-distance events, or Ironman competitions.
• It has been a remarkable journey with countless memorable experiences.
• One of the highlights of my career was coaching Simon Whitfield, who won the first-ever men’s triathlon gold medal at the Sydney 2000 Olympics—a defining moment for the sport and a milestone for triathlon in Canada.
• During that same era, I worked with Greg Bennett, who was ranked World Number One in triathlon, and his wife, Laura Bennett, who achieved three podium finishes at the ITU (now WTS) World Championships.
• In long-distance coaching, I had the honour of coaching Lisa Bentley for 11 years, during which she secured 11 Ironman victories and podium finishes at the World Championships.
• I also worked with Chris Lieto, renowned for being one of the sport’s strongest cyclists, who achieved a second-place finish at the Ironman World Championships.
• Another standout was Pete Reed, whom I helped win his final Ironman World Championship in Kona.
• Linsey Corbin is another athlete I’m proud to have worked with, coaching her from age-group level to achieving fifth place in Hawaii and numerous Ironman victories.
• Brent McMahon’s journey was particularly special; I coached him from the age of 16 through to the end of his career at 43—a 26- to 27-year partnership. Brent’s performance in Ironman Brazil, where he clocked 7:46—a groundbreaking time at that period—remains a cherished memory.
• When reflecting on my career, it’s challenging to pinpoint a single defining moment. While victories like Simon Whitfield’s Olympic gold or Brent McMahon’s record-breaking performance stand out, many other moments hold equal significance.
• It’s often about witnessing an athlete’s breakthrough, whether it’s their first win, achieving a personal milestone, or simply having an extraordinary day. Each of these moments is a highlight from a different chapter of my coaching career, and together they form a tapestry of unforgettable experiences.

How Lance started working with Simon Whitfield

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• In the 1990s, I was in my twenties, and I had a sponsorship with Visa, which allowed me to bring developing athletes to Europe.
• The idea was to expose them to international competition, helping them experience different racing styles and cultures before facing top athletes from countries like Spain, Germany, or South Africa at events like the World Championships.
• Towards the end of the 1990s, news broke that triathlon would be included in the Olympics. At the time, I was coaching around three-quarters of the Canadian National Team, but the resources were minimal. Triathlon Canada's national budget was only about $200,000, which barely covered athletes' expenses for the World Championships.
• Coaches, like me, received no financial support.
• In mid-1999, while coaching athletes in Australia, an opportunity arose to move back to Victoria, British Columbia. Growing up on Vancouver Island, I always wanted to return, and with my first child on the way, it felt like the right moment.
• Funding was available through a legacy initiative from the 1994 Commonwealth Games, matched by Triathlon Canada. They offered me $200 a week to establish a national triathlon centre in Victoria. It wasn’t about the money; it was about the passion for high-performance sport and the Olympic journey.
• In 1999, Simon Whitfield approached me. He was 24, ranked around 50th or 55th in the world, and training in Australia. He hadn’t yet qualified for the Olympics, but he had potential. We started working together, and after five or six months, he had a breakthrough at a World Cup event in Brazil, securing his first-ever podium finish. That success became the foundation for building a strong training environment in Victoria.
• The setup functioned more like a private coaching squad, giving me the autonomy to bring in high-calibre international athletes. This allowed Simon to train alongside individuals like Greg Bennett, who was ITU World Number One at one point and had a brother-like relationship with Simon. Greg’s experience and work ethic complemented Simon’s raw talent.
• One pivotal moment occurred at the final Olympic qualifying World Cup in Corner Brook, Newfoundland. The course, notoriously challenging with its steep hills, had always been difficult for Simon.
• That day, Craig Walton, a dominant Australian swimmer and cyclist, won by breaking away early. However, Simon stayed with the top runners on the tough course and delivered the fastest run of the day, finishing second.
• Watching that performance, I knew Simon could be a medal contender at the Sydney Olympics. Although no one else saw him as a frontrunner, I believed his timing and form were perfect for the upcoming Games.

How Simon developed with Lance

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• I helped him grow and mature as an athlete, especially since he came into swimming relatively late and initially lacked structure in his training. Early on, I noticed significant gaps in his logs that were common for self-coached athletes.
• For example, he would neglect endurance training for weeks, then overload on it for a short period, or suddenly cram intervals after a long hiatus. It wasn’t that his training was bad—it just lacked consistency, periodisation, and a cohesive long-term pathway.
• I saw great potential to refine his approach and provide a structured macrocycle, which was a game-changer for him.
• Back in the '90s, triathlon was still in its developmental stage, with very few established training programmes. Working with me was likely his first exposure to a consistent coaching environment.
• I introduced him to an annual plan, ensuring his training was systematic and geared towards steady development rather than simply preparing for the next race in a reactive way. This structured approach was pivotal in building his physiological foundation.
• Beyond physical preparation, his mental game was equally transformative. We worked through the progression of learning to train, learning to race, and finally, learning to win.
• This involved developing intrinsic focus, ensuring consistency, and crafting tactical game plans tailored to specific events and competitors.
• One vivid example was his mental preparation for the Olympics. On the Wednesday before the race, we walked and jogged the course together, stopping at key points to rehearse and visualise. We mentally practised how to tackle specific segments—whether it was managing pace up a hill or maintaining form in the final stretch.
• We anticipated tactical scenarios, helping him prepare for a range of possibilities. This active visualisation gave him a clear blueprint of what to expect, making his performance almost automatic when race day came.
• We also injected a sense of playfulness to keep him loose. I’ll never forget the morning of the Olympics—many of his competitors appeared tense and over-focused, while he stayed relaxed.
• During our course prep, we even joked about a downhill section where the path veered towards an underground car park. I told him, "Make sure you don’t end up down there!" That moment of levity stayed with him during the race and kept his mindset light.
• Another key element we worked on was translating his love for soccer into his running. During the sprint finish—now legendary—he imagined himself as a kid chasing a loose ball on the field.
• This playful mindset helped him stay focused yet relaxed, letting his instincts take over. He’s mentioned this approach in later speaking engagements, reflecting on how it helped him compete at his best.
• Watching him execute our plan so precisely, especially on the run, was incredibly fulfilling.
• The mental rehearsal we’d done paid off, and his performance was seamless as if he was on autopilot. It was a testament to the power of preparation, not just physically but mentally.

Simon's training

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• As a coach, my approach to training athletes has always centred around tailoring programmes to their unique needs and physiological profiles.
• With Simon, the strategy revolved around carefully structuring his season into macrocycles, ensuring we peaked at the right moments while balancing performance and recovery.
• Early in the year, we prioritised a foundation and endurance phase, maintaining room for progression while building his aerobic base. This approach allowed him to have a proper break mid-season, recharge, and peak again later, avoiding burnout or overtraining.
• For Simon, one of the key challenges was managing the delicate balance between maximising performance during qualifying events and leaving enough in the tank for the main event.
• Our training incorporated longer threshold and aerobic power sets—essentially bread-and-butter endurance work—like three-hour rides at Zone 3 intensity and track intervals, such as 10x1km at 10K pace with short recoveries. These workouts built a robust aerobic engine and improved his durability.
• We also integrated brick workouts to simulate race-day demands, including combinations like 3x2K runs followed by 5x400 intervals after threshold rides.
• Another favourite session was a 20-30K time trial on the bike, ending with hill reps above threshold to build strength and resilience.
• These weren’t weekly staples but strategically placed every couple of weeks to ensure recovery and readiness for each key session.
• Customisation was critical in Simon’s programme, especially considering his physiological profile as a hybrid athlete with a middle-distance running background.
• While his natural speed gave him an edge in Olympic-distance triathlons, developing his aerobic capacity and endurance took time. This meant structuring his week to prioritise key sessions, like quality swims, ensuring he was fresh for those workouts.
• For example, if he had a high-intensity bike session one evening, we avoided scheduling a demanding swim the following morning.
• As the season progressed and we approached major races, the focus shifted to race-specific simulations. We introduced drafting work on the bike with accelerations and added surges into threshold runs to mimic the unpredictable nature of Olympic-level racing.
• These sessions were designed to prepare Simon for the anaerobic bursts and high-intensity surges characteristic of elite triathlon events, where athletes take extraordinary risks to secure medals.
• Simon’s genetic gifts and speed were undeniable, evidenced by his background as a top high school 800m runner in Australia. Towards the end of his career, we still harnessed this raw talent.
• I recall a memorable session where he ran 5x400m intervals at 55-56 seconds, showcasing his exceptional speed even in "squishy" training shoes. Watching such performances was a privilege, a reminder of the incredible moments coaching offers.
• Ultimately, while Simon excelled in Olympic distance racing, his physiology wasn’t suited to the demands of longer formats like 70.3 events.
• His hybrid profile meant he was best positioned for shorter, high-intensity competitions. If he was in contention with a kilometre to go, his speed and finishing ability made him a formidable competitor.

Simon's training

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• Having exceptional speed and aerobic capacity can be a double-edged sword. On the one hand, it is an undeniable asset, but it can also be detrimental during training. Athletes with this capability often push their limits into areas where others cannot, which can lead to overtraining or fatigue.
• I remember working with Simon Whitfield and Greg Bennett, who had vastly different physiologies and training requirements. Greg thrived on high mileage; his body responded best when he ran over 100 kilometres a week.
• His training included long endurance runs, short rest intervals, and progression runs. For Greg, the progression runs were critical. He would push the pace during the last third of the run, sometimes reaching half-marathon pace, even on tired legs. This approach worked perfectly for his physiology.
• Simon, on the other hand, operated quite differently. His ability to go anaerobic meant he could push extremely hard during threshold workouts, sometimes to the point of destroying his legs.
• His endurance runs were more focused on staying in zones 1-2, unlike Greg’s more aggressive approach. Additionally, Simon’s overall training volume was much lower—approximately 70% of Greg’s weekly mileage.
• This significant difference highlighted how critical it is to tailor training to an athlete's unique physiology.
• Another example is Lisa Bentley, a multiple Ironman champion. Her physiological needs were so unique that we joked about her limited range of intensity.
• She could complete a set of kilometre intervals at 3:55 to 4:00 per kilometre and then hold 4:10 per kilometre for a marathon off the bike. Her body simply didn’t have other gears. Remarkably, she was the only athlete I ever coached who needed a heart rate monitor during cycling sessions—not to keep her heart rate down, but to ensure it was high enough.
• The tapering strategies also varied between athletes. Simon, for instance, responded well to a traditional front-end taper, where he rested heavily during the week leading up to a race. This worked wonders for his performance.
• In contrast, other athletes—like Greg—required more gradual tapers. They needed rest starting about ten days before an event, followed by a progression of intensity to reopen their systems and ensure they were race-ready.

Lance's training prescription

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• Back in the late '90s, we were just starting to experiment with power meters, using SRMs with wires taped across the frames—it was very rudimentary compared to what we see today.
• I distinctly remember that we got our first couple of power meters just before the 1999 Olympics. At that time, it was still an era of learning and discovery.
• The concept of training with power was new, and we were trying to figure out what the numbers meant and how to integrate them effectively into our training.
• As a coach, I’ve always believed in being open to new technologies, but it’s crucial not to overwhelm yourself or your athletes by introducing too many variables at once.
• There’s a delicate balance between leveraging innovation and staying grounded in what is already proven to work. In our sport, it’s easy to get swept up in chasing the latest "silver bullet" solution, but not everything stands the test of time.
• Some technologies endure; others don’t. I recognised early on that power training had promise, and I was fortunate to learn from a couple of national cycling centre coaches who had been experimenting with power since the mid-90s. Still, it was very much a learning process.
• Initially, power wasn't central to our training. We relied more on heart rate data, time trials, measured distances, and road riding as primary tools. Aerodynamics and positioning weren’t as much of a focus back then either, though clip-on aerobars were starting to become a thing.
• When it came to prescribing workouts, we mainly based them on RPE (rate of perceived exertion), speeds, and other traditional metrics. Power data was something we reviewed afterwards to analyse performance rather than guide the sessions themselves.
• It wasn’t until around 2002 or 2003, as we prepared for the Athens Olympics, that power training became a core part of our programme.
• By then, it had transitioned from being a novelty to a staple, giving us deeper insights into performance and helping us elevate our approach to training.

Simon's week of training

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Swimming

Simon swam six days a week, with sessions ranging from 3,500 to 4,500 metres. Each day had a clear purpose:

• Monday: A technical aerobic swim, acting as a recovery day with light leg work.
• Tuesday: Threshold or speed-threshold swims, often working on start speed transitions. For example, we’d do sets of all-out 50m sprints with minimal rest, followed by 100m at mid-race pace to simulate race dynamics.
• Wednesday: Pull and paddles for endurance focus.
• Thursday: Power swims, featuring 200-300m intervals with short rest, followed by dive sprints to sharpen top-end speed.
• Friday: Open-water sessions at Thetis Lake, incorporating navigation, starts, and decision-making under structured intervals. This was invaluable for developing race-specific skills like drafting and navigating.
• Saturday/Sunday: Recovery swims focusing on drills and occasionally reviewing video footage to refine technique.

Cycling and Running

Both disciplines had a rhythm throughout the week, alternating intensity and recovery:

• Monday and Friday: Recovery-focused with light aerobic rides or runs, incorporating drills, strides, or high-cadence work to flush out fatigue.
• Tuesday, Wednesday, and Thursday: Intensity was key.
  • Tuesday: A high-intensity run followed by a moderate-intensity ride later in the day. For example, threshold intervals on the track in the morning and progression runs or hill sprints in the afternoon.
  • Wednesday: Brick sessions, combining threshold riding with short, fast runs off the bike to build neuromuscular adaptation. These runs were brief but effective, mimicking Olympic-distance race demands.
  • Thursday: Threshold rides, sometimes incorporating pace lines or anaerobic sprinting drills within a technical course to stay sharp and agile.

Super Saturday

As we approached peak season, Saturdays became the focal point of the week. We’d do "Super Saturday" workouts, which were demanding brick sessions:

• Threshold tempo rides to build a solid-state effort, followed by anaerobic sprints and group work for skill practice.
• The bike session was followed by a run comprising 8-10km of intervals, such as 6x1500m or 8x1 km, designed to simulate race conditions and running off a hard bike effort.

Sunday Endurance

Sundays prioritised endurance with a long run of 75-90 minutes, usually on trails. The runs often started flat and ended with hills to build strength and maintain rhythm. This was followed by a 2-3 hour endurance ride. Riding second helped avoid injury by sparing fatigued legs from pounding on harder surfaces.

Weekly Training Volume

• The total weekly volume typically ranged from 20 to 22 hours but could go up to 24-25 hours in peak weeks. I prioritised progression and energy system development over strict mileage or hours. Every session, including recovery, had a clear purpose.
• My philosophy centred on targeting energy systems and ensuring progress rather than fixating on arbitrary volume metrics. For example, I’d evaluate whether our threshold or endurance progression aligned with the goals for the athlete's "A-Race" and adjust accordingly.
• This structured and purpose-driven approach ensured we got the most out of every session, whether it was a recovery day or a high-intensity interval workout.

Importance of open water swims

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• I spent many years immersed in the triathlon community in Australia, particularly on the Gold Coast, which was the hub of the sport during its prime. The triathlon culture there was incredible, with athletes coming together for structured weekly swim-bike-run sessions, including swim intervals in what I’d call more of a pond than a lake.
• These sessions left a lasting impression on me, and I occasionally joined in to experience them firsthand. It was clear how valuable they were for building not just fitness but also skills like decision-making during training.
• When I moved to Victoria, I realised we had an amazing opportunity to replicate and expand on those practices because of the three fantastic lakes within a short 10-minute drive.
• The standout is East Lake, which offers natural features like bays and islands, making it perfect for creating structured swimming intervals and repetitions.
• Over the years, I've noticed the profound impact these open-water training sessions can have on athletes.
• Firstly, there’s the decision-making element, which adds a dynamic challenge to workouts. But beyond that, the threshold work in open water—what I call "drag racing"—really pushes athletes.
• They’re forced to focus on their pace, monitor their performance, and adapt to staying in a pack. Open water introduces critical nuances that you don’t always encounter in the pool. For instance, it’s one thing to shave a few seconds off your threshold pace in the pool, but in open water, it’s all about positioning.
• You might be stronger overall but find yourself at the front of one group rather than hanging onto the back of a faster one. Learning how to stick with that lead group can often be the key to taking the next big step in performance.
• Athletes also gain valuable experience in drafting, maintaining an efficient stroke, and staying composed even when conditions are chaotic—whether it’s getting bumped or dealing with the natural turbulence of a group swim. These moments provide irreplaceable learning opportunities.
• Additionally, we’ve seen dramatic improvements when athletes regularly incorporate open-water swims into their routine, especially in the spring and summer.
• Many of our athletes now swim in lakes two to three times a week, combining endurance-focused sessions with more structured interval work. Unlike the pool, where pushing off walls gives brief breaks and momentum boosts, open-water sessions demand continuous effort.
• For instance, swimming 300 metres in a lake is a true 300-metre effort. Athletes use tools like stroke-rate monitors to refine their technique, and the strength they build in open water translates directly into faster pool times.

Other key preparation topics before Sydney

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• One of the key reasons for our success was treating the Olympics like any other race. We were fortunate to have trained extensively in Australia during several extended camps over the years, so arriving for the Olympics felt like returning to a familiar environment.
• We went up the coast to the Gold Coast in Queensland and rejoined the World Training Group, sticking to our usual routines. We knew where everything was—the grocery store, the track, the coffee shop—which removed the stress of acclimatisation.
• The triathlon was scheduled on the opening weekend of the Games, so we only came down to the Olympic Village a couple of days before the event.
• This limited our exposure to the overwhelming Olympic atmosphere, allowing us to maintain focus. Despite the increased media presence, the attention wasn’t as intense as it had been for Simon during Athens or Sydney, which helped reduce external pressures.
• We focused on keeping things simple and light, staying true to our established preparation process. I believe this sense of normalcy and familiarity played a crucial role in our performance. By treating the event as just another race and following a routine we trusted, we were able to compete at our best.

Lessons learnt from that Olympic Cycle

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• As a coach, my primary focus is on being process-oriented. My goal is to prepare athletes so that when they step onto the start line, they are ready to perform at their absolute best and make smart decisions on race day.
• For example, there was a chaotic moment—a crash about a kilometre before T2 that caught nearly the entire pack. Simon, one of my athletes, was stuck at the back of it and started the run 15 seconds behind the leaders.
• Normally, at that level of competition, recovering from such a deficit would be nearly impossible. However, the preparation we had done paid off. He stayed composed, executed a strong 10k run, and managed to get himself within striking distance by the end, despite not running with the pack.
• This experience underscores the importance of preparation and mindset. Athletes, particularly at the elite level, are naturally competitive. Early in the training cycle, I discuss competitive scenarios and potential race dynamics with them.
• However, as the event approaches, it’s crucial to shift focus. I simplify things and emphasise executing skills to the best of my ability while keeping a calm, composed mindset.
• I also prepare my athletes for unpredictability by instilling what I call a "generic plan B." This is about trusting themselves to make calm, high-performance decisions when faced with unexpected challenges, which reduces pre-race anxiety.
• Additionally, I always check in with my athletes three to four days before the race—not the day before—giving them an opportunity to voice any concerns or worries. This is vital because unresolved fears or doubts can resurface during competition and derail their performance.
• By addressing these concerns and finding solutions in advance, I help build resilient athletes who are mentally and physically ready to compete on race day.

Takeaways from Simon's training

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• Whether you're elite or amateur, I believe in focusing on skill development and identifying areas for improvement or weaknesses.
• When structuring your training year, it’s essential to think about periodisation—mapping out your macro and mesocycles in a way that avoids repeating the same template year after year. While there’s value in repeating what has worked for you, your training must evolve continuously to address the complexities of the sport.
• Triathlon is a multifaceted discipline—it’s not just swimming, cycling, and running, but also transitions, nutrition, strength and conditioning, and sports psychology.
• All of these elements are interconnected, and any change in one affects the others. That’s why every year, there’s always something new to focus on and improve.
• I recommend incorporating what I call a "boost phase" into your annual plan. This is a two- to four-month period where you concentrate intensively on a specific area you need to improve.
• It could be developing your running threshold, enhancing your bike handling and climbing skills, or refining any other aspect of your performance. This phase is about over-emphasising one element to build it as a strength, while keeping in mind the long-term goal of becoming a better athlete over the next two, three, or four years—not just preparing for the next race.
• The boost phase is particularly valuable because it helps you adopt a proactive approach to training rather than being entirely constrained by the race calendar.
• By prioritising this phase and structuring the rest of your training around it, you ensure steady, purposeful development. It’s a mental model that can bring long-term benefits, helping you rise above the tendency to get caught up in short-term goals and instead focus on sustained progress as an athlete.

Long-distance triathlon training

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• Training a long-distance athlete, especially for events like Ironman, is a complex balancing act. On one hand, you need to build the volume to ensure they can endure long races.
• On the other hand, maintaining a high level of threshold fitness is crucial, especially if the athlete transitions from short-course racing to long-course racing.
• Athletes coming from short-course backgrounds often bring exceptional threshold fitness to their early long-course events, layering some endurance work on top of it to perform brilliantly.
• However, over time, as they focus more on long-course training, they may lose some of that threshold sharpness due to the high volume of endurance work and the recovery demands of racing.
• To counteract this, I implement "boost phases" during training blocks. These are periods specifically dedicated to high-intensity efforts, helping athletes retain or regain speed and threshold fitness.
• This might involve racing shorter distances, such as an Olympic triathlon, or participating in road running events like a 10K. For example, Brent McMahon, after competing in Kona, participated in a super sprint race before running a 2:38 marathon at Ironman Arizona.
• The short, intense block significantly improved his run performance. These focused periods of high-intensity work complement the endurance foundation and positively impact long-course performance.
• In long-course training, progression and simulation are key. It’s about preparing the energy systems to meet the specific demands of the target race. For instance, if the race is hilly, the athlete must train on hills that mimic the course's profile and incorporate them into longer rides at race-specific intensities.
• Structured long rides are a cornerstone of preparation. For example, I might prescribe a ride lasting five to six hours, with progressive efforts such as four intervals of 45 minutes at above target Ironman power, interspersed within the ride. This builds the athlete's aerobic power and "staying power" at race intensity.
• Brick workouts are another essential component. These combine cycling and running in a way that closely simulates race conditions.
• A typical professional-level Ironman brick might include a five-hour ride, progressively increasing in intensity, followed by a 30-40 minute run at or slightly faster than the goal marathon pace.
• Another variation might involve a two-hour endurance ride followed by a two-and-a-half-hour endurance run at or near the goal Ironman pace. These workouts are designed to stimulate the physiological demands of racing without overstressing the athlete.
• One of the biggest challenges in Ironman training is balancing endurance with recovery. Unlike shorter races, you cannot replicate a full Ironman in training due to the enormous physical toll. Instead, I focus on strategies to stimulate endurance without excessive wear and tear.
• For example, I rarely prescribe runs longer than three hours because the cost outweighs the benefit, particularly for elite athletes aiming to run sub-2:40 marathons off the bike. The key is to provide enough volume and intensity to prepare the athlete while minimising the risk of overtraining or injury.

Maintaining threshold when training for long-distance triathlon

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• There’s been a lot of fascinating discussion recently, particularly about how the Norwegians are training. It feels like there’s a return to extremely high-volume training across all three sports.
• However, when approaching training volume, it’s crucial to conduct a cost-benefit analysis and remain attuned to the specific needs of the athlete.
• Athletes have different levels of resilience. One essential attribute of champion athletes is body durability. For example, some Ironman athletes might be highly talented but have fragilities that make them prone to injuries.
• For those athletes, you must carefully manage volume and avoid pushing them into long, intense sessions when they’re fatigued or vulnerable to breakdown.
• On the other hand, durable athletes, like Lisa (who was an incredible example), can handle back-to-back tough sessions and recover exceptionally well.
• While she experienced injuries like most athletes, her ability to recover and sustain high loads allowed for a different approach to training.
• With fragile athletes, the focus should be on keeping them slightly underdone—never pushing them to their limits. This approach prioritises their long-term health and ensures consistent fitness development over time. For these athletes, a blend of moderate threshold work and maintaining a healthy training balance pays off in the long run.
• A common mistake, particularly for elite Ironman or Olympic athletes, is succumbing to the temptation of doing "just a little bit extra" or chasing an epic final workout before a big race.
• This often backfires, leaving the athlete overtrained and underperforming on race day. It’s far better to arrive at the start line slightly underdone but healthy than to push too hard in training and end up exhausted or injured. Consistency, health, and smart planning are what ultimately yield success.

Contributing factors for success

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• I have always taken great pride in staying at the forefront of innovations and technologies in sports performance. This has been a hallmark of my approach, rooted in a generational mindset of embracing progress.
• For instance, in the early 2000s, I worked with athletes using advanced heat training techniques, where we used ingestible thermometer pills with radio transmitters to measure core temperatures—long before such practices were widely adopted. We were also pioneers in utilising cooling strategies, such as pre-race ice vests, to optimise performance.
• My focus has consistently been on incorporating cutting-edge tools, whether in aerodynamics, physiological output measurement, or meaningful data analysis, to provide athletes with an edge.
• Equally important is my emphasis on the holistic development of athletes. I strongly believe in the mantra, "A happy athlete is a fast athlete."
• For me, coaching goes beyond physical training; it involves understanding the athlete as a person and acknowledging their mental and emotional states. This means addressing what might be happening in their personal lives or helping them navigate challenges.
• While I’m not a life counsellor, I aim to identify when they need support or guidance and encourage them to seek help when necessary. A playful, positive attitude also plays a crucial role, in fostering an environment where professionalism and hard work flourish.
• Sports psychology has been a central pillar of my philosophy. Structured mental preparation is critical—not just vague positive thinking but detailed, day-to-day protocols leading up to competitions.
• For example, in Olympic scenarios, I developed systems for mental preparation during training simulations and the days preceding an event.
• This structured approach is why I refer to it as "mental training," aiming to make it as intentional and effective as any physical training regimen.
• These elements—embracing innovation, prioritising holistic well-being, and emphasising structured mental preparation—have been instrumental in fostering athlete success throughout my career.

New Innovations Lance is looking into

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• I find it fascinating how accessible core temperature measurement has become due to wearable technologies. These advancements now allow many athletes to monitor this crucial metric, much like when power meters became affordable and accessible.
• Pairing core temperature data with other metrics, such as power and perceived exertion (RPE), opens up exciting opportunities for a deeper understanding of performance. This kind of integration was previously out of reach for most athletes.
• What excites me even more is the role of artificial intelligence (AI) in athletics. It’s already seamlessly woven into our daily lives, often without us even realising it.
• For instance, I wake up in the morning and check my training readiness score on my smartwatch – that’s AI at work. It aggregates data from sources like sleep, heart rate variability (HRV), and workload to provide meaningful insights about whether my training has been productive or not.
• This technology is also increasingly present in training platforms, offering powerful tools for athletes and coaches alike.
• AI will never replace a coach, but it’s becoming an invaluable resource. It enables coaches to process vast amounts of data quickly and draw deeper insights into an athlete's physiology.
• With this information, we can guide athletes more effectively, tailoring training to their specific needs in real-time.

Age group coaching

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• The business I founded in 2004 was among the pioneers of long-distance online coaching. My experience with remote coaching dates back to sending training plans via fax and later embracing the revolutionary impact of email and video conferencing.
• Before LifeSport, I was deeply involved in coaching at a national level, including six years at the National Triathlon Training Centre in Victoria.
• This period also included developing and mentoring coaches. I co-authored the first-ever Level 4 Triathlon Coaching Manual, designed to certify international-level coaches, and worked alongside notable coaches like Joel Filliol and Cliff English, who went on to have highly successful careers.
• However, the demanding lifestyle of a national team coach—with World Cups on different continents each weekend and extended training camps—led me to a family-focused decision.
• When my second child was born in 2005, I transitioned from national coaching to independent coaching and built LifeSport as a platform for both athletes and coaches.
• The collaborative approach I fostered at the national level influenced the way I structured LifeSport, focusing on a coaching network that thrives on teamwork, shared knowledge, and mutual support.
• My current work balances coaching professional athletes with mentoring a diverse group of age-group athletes, including busy executives and parents.
• What I enjoy most about working with this demographic is the intellectual challenge of tailoring training plans to their varied life commitments while still nurturing their "champion mentality." These individuals are often avid learners, eager to understand their bodies and reach their potential despite juggling careers, families, and other priorities.
• Unlike elite athletes who dedicate their lives to training, age-group athletes bring unique challenges, such as managing time zones, travel fatigue, and irregular schedules, making my role as their coach both rewarding and stimulating.
• For example, I’ve coached emergency responders like ER doctors and firefighters, whose night shifts and unpredictable schedules require meticulous planning. It’s not just about fitting workouts into their calendars but also anticipating the impact of their professional demands on recovery and performance.
• I use visual tools like calendars to map out not only training availability but also periods for meaningful recovery. Travel, for instance, can disrupt training significantly, so I plan for recovery blocks around those periods to ensure fitness progression remains consistent.
• Another critical aspect of coaching age-group athletes is flexibility. If life throws a curveball—like a sick child disrupting sleep—I encourage athletes to rest and remind them of the "money in the bank" from previous successful training weeks.

Endurance progression for time-crunch athletes

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• When setting training goals, it’s essential to ensure they are realistic and aligned with the athlete’s available time. Effective coaching often means thinking beyond traditional, linear programming.
• For example, instead of sticking rigidly to a schedule where every weekend involves the same base run or endurance ride, you can alternate the focus between running one weekend and cycling the next. This approach allows flexibility, especially for athletes with limited time.
• To maximise endurance training within a tight schedule, you can combine sessions for a cumulative endurance stimulus. For instance, if someone has only three hours available on a weekend due to family commitments, they could split the time—perhaps a 90-minute run followed immediately by a 90-minute bike ride.
• This method achieves a substantial training stimulus without the excessive recovery demands of a three-hour run, enabling the athlete to maintain their daily functions and recovery balance.
• Every training session must have a clear purpose, contributing meaningfully to the athlete’s overall goals. This involves targeting specific energy systems or developing skills essential for progress.
• Each session should be part of a structured, methodical plan that serves as a stepping stone towards the athlete’s objectives, ensuring steady and sustainable development over time.

General tips for each discipline

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• Swimming is all about frequency over volume. Since swimming is a skill-oriented sport, developing a feel for the water is critical. I often tell athletes it's better to swim 1,000 metres five times a week than to do 5,000 metres in one session.
• Every time you get into the pool and move your body in the water, you're refining your skills. For most triathletes, skill limitations in the water outweigh fitness issues, so frequent practice should be the focus.
• When it comes to cycling, the smart trainer is arguably the most impactful training tool innovation in recent years. If you don't have one, I strongly recommend getting one.
• Using Erg mode to build progressions is invaluable for developing an amateur athlete. Not only does it enhance physiological development, but it also teaches mental skills like pacing and maintaining even output.
• As a coach, the smart trainer allows me to design precise workouts and push athletes beyond their perceived limits, unlocking new potential.
• For running, incorporating regular transition or brick runs is a game-changer. Running off the bike is an excellent way to build frequency and endurance without overloading the body.
• For example, I often recommend a 15-20 minute brick run once a week, ideally following a threshold ride. These runs might include 10 minutes at race pace followed by a 5-minute cooldown.
• The recovery cost is minimal, but the developmental benefits are immense.

Improving coaching craft

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• I believe in the importance of honest self-assessment, much like what we do when evaluating athletes. Over the years, I've developed a high level of expertise across various areas, but I recognise that there are always specialists who know more in certain fields. This is why I maintain an open mind and constantly seek educational opportunities.
• For example, I often schedule webinars on topics where I feel less confident. This approach forces me to research, learn, and ultimately teach the subject, keeping me sharp and continuously expanding my knowledge.
• I also prioritise staying scientifically curious and monitoring new developments in our field. While I'm cautious about immediately applying new ideas to athletes’ schedules, I pay close attention to emerging trends and assess how they might enhance my current practices.

What Lance is trying to learn

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• Currently, one area I’m particularly focused on is artificial intelligence (AI). Over the past two and a half years, I’ve taken on a consulting role with an AI training platform to immerse myself in this transformative field.
• AI isn’t just on the horizon; it’s here, and it’s already reshaping how we approach various aspects of life, including sport.
• Understanding its mechanics and potential applications is essential because its impact will only continue to grow exponentially, particularly in our industry.

The most influencial book Lance has read

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• The book In Pursuit of Excellence holds a special place for me, as it was the first sports psychology book I read, dating back to the 1990s. Despite the time that has passed, it remains profoundly relevant. Written by a Canadian professor with a PhD, who has worked extensively with Olympic athletes, the book provides a comprehensive and practical exploration of sports psychology.
• What makes it exceptional is how it integrates theory with real-world applications. The author shares vivid examples of how he utilised various techniques, such as visualisation and simulation, to help athletes across different sports enhance their performance. These detailed scenarios make the concepts tangible and actionable.
• If you're new to sports psychology or looking for a cornerstone resource, this book is an excellent starting point. It’s insightful, practical, and grounded in years of professional expertise.

The best piece of advice Lance has ever received

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• During my early days as a coach, I spent four to five years coaching track and cross-country athletes at the University of British Columbia. I was incredibly fortunate to be mentored by two legendary coaches who taught me invaluable lessons about managing athletes with diverse needs.
• I worked with individuals at various stages of their careers, ranging from 21-year-old college athletes to 35-year-old Olympians. They showed me how to foster a cohesive training environment despite the differing goals, distances, and experiences of the athletes.
• One experience that truly shaped me was during a cross-country race. I stood on the sideline with one of my mentors, observing how he approached race day. Unlike the frenetic energy I felt as a young coach—where I wanted to run around and influence every moment—he remained calm, composed, and steady. He offered minimal cheering but focused intently on observing the athletes.
• When I asked him about his approach, he shared a piece of advice that stuck with me: "Once we get to race day, the work is done." He emphasised that race day isn't about over-coaching or micromanaging; it's about being a stable presence for the athletes. My role, he explained, was to be their rock—calm, solid, and fully present.
• This advice transformed how I viewed my responsibilities as a coach. It reinforced the importance of meticulous preparation before the event, ensuring the athletes were ready to perform at their best when the time came.
• On race day, my job was to provide stability and let the athletes express their fitness, even if it meant they made mistakes and learned from the experience.
• These lessons—focused on preparation and unwavering support—became foundational to my coaching philosophy and had a

LINKS AND RESOURCES:

• LifeSport Coaching (Lance's coaching business): website and Instagram
• The day Simon Whitfield made Canadian Olympic history - 5-minute Youtube video by CBC Sports
• World Champions keep things simple: training masterclass with Joel Filliol | EP#172
• Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175