The Art of Self Coaching
Recently I came across an interview with Joe Skipper (pro triathlete. winner of Ironman UK, Florida and NZ, 6 x sub 8 hour finishes at IM distance) talking about the benefits of self-coaching Vs paying for a coach. As a coach looking to build a coaching business this isn’t the sort of thing you want to see too much of (its not great for business). However, as I listened to the podcast I found myself agreeing with pretty much everything Joe had to say. This got me thinking about some of the misconceptions about what being coached brings to the table, and about how self coached athletes can get the best out of their training plan. So, what better to talk about in this first blog post than the differences between self coaching and employing a coach, how to do self coaching well, and where the benefits of being coached can be found for athletes.
The case for self coaching
The case for self-coaching is at heart a simple one; its free, and it can be very effective. There are a number of key benefits that are worth exploring and that’s what we will be covering in this section.
One of the key benefits of self-coaching is the flexibility it offers. By taking charge of their own training plans and daily schedules, triathletes can tailor their workouts to fit their individual needs and goals. This level of autonomy allows athletes to make real-time adjustments, listen to their bodies, and prioritize specific areas of improvement. One of Joe’s points in his interview is the ability of self coached athletes to flex their plan to join up with friends and other athletes, something which can really help with motivation and engagement.
With access to a trove of online resources and training materials, athletes can educate themselves extensively, applying this knowledge to refine their techniques and make informed decisions. One thing that Joe points out in his interview is that coaches views aren’t fact, despite how they are often portrayed by the coaches’, they are simply the coaches opinions of what will work best for an athlete. Coaches have differing views on how to get the best out of athletes but at heart what works for one athlete, or even 99% of athletes, might not work for the individual. Joe speaks of how coaches often have set methodologies that they think are the best and they stick to these religiously. Being self coached allows you to try out various training methodologies and find which one works best for you, enhancing this year on year to find the best method for your body and your circumstances.
Additionally, self-coaching empowers triathletes to develop a strong mental game. The autonomy and accountability associated with self-coaching can boost confidence, discipline, and resilience, all of which are invaluable attributes in the world of triathlon. Moreover, self-coaching fosters a deep sense of self-awareness, as triathletes gain a better understanding of their strengths and weaknesses firsthand. Self coached athletes will argue that they know their own bodies better than any coach ever will, and they can use this knowledge to maximize the gains of their training plan.
Ultimately, the benefits of self-coaching lie in the personal growth and empowerment it offers, making it a compelling option for triathletes looking to take control of their training journey.
What a good coach should be bringing to the table
Good coaches should be able to bring skills to the table which help athletes build on what they already have in place, but importantly help them meet their goals more quickly and effectively than they could on their own. It’s about helping athletes short cut the process of finding the best approach for them, and supporting them through their journey. At heart, it’s the athlete’s journey and the coach should be there to support that journey and help them get the best out of it. Key things that coaches can support with:
Help triathletes identify goals that are achievable in realistic timeframes. An experienced coach will quickly be able to understand which goals are achievable and which may be a step too far. This is important for maintaining motivation. There’s nothing more likely to de-rail an athlete’s triathlon journey than consistently missing goals because they were unobtainable in the first place.
Bring knowledge of the most up to date training methodologies and work with triathletes to identify which methods will likely work best for them, based on their training history and achievements as well as their current lifestyle.
Creating a structured plan based on the individual’s goals and training approach. Coaches can take the admin burden away from athletes by using their expertise to create session plans and plan out training cycles more effectively.
Listening to triathlete’s feedback and work with them to modify the plan to fit around current circumstances, time constraints, and well being, which can vary week to week, month to month. Once an athlete is in the thick of a training cycle its often difficult to lift their head up and see the bigger picture. Coaches can identify early when changes are needed to make sure the athlete is recovering properly and maintaining motivation, or where there is the potential to push on more, and maximise gains.
Help triathletes analyse performance and identify what is working for them and what’s not. There are a multitude of training methodologies and techniques available to triathletes and even those based in the latest science and research might not be the best for an individual. A coach can help to use performance data to identify what is working and what isn’t, and make the appropriate changes to maximize gains.
Work with athletes to understand what motivates them, and how best to keep their motivation high. This might include having more flex in the plan to allow them to join local group rides, match workouts with other athletes or work around other things that keep them happy, be that a weekly yoga session or regular time with family.
Help athletes to learn about their body and how to listen to the key signals it can give you. A key element of coaching is helping triathletes gain a better understanding of their strengths and weaknesses and then working with them to use this information to maximise gains.
Provide an added level of accountability. Many triathletes find that knowing a coach is going to review their sessions helps them with motivation to get the session done, and to stick to the prescription in the session.
The skill of the coach is to listen and understand what’s going on with the athlete, and help them make the right changes. Self coached athletes however, can use this information to get the best out of themselves. In the next section we’ll be exploring how to get the best of both worlds.
How to get the best out of self coaching
Getting the best out of self coaching is all about taking the benefits of being self coached and overlaying as much as possible the benefits of working with a coach. There are a number of steps that triathletes can take to mitigate the lack of a coach and get the best of both worlds:
Be clear on what your goals are - What are you trying to achieve in the next months/season/years? This should be the starting point of your season plan but make sure to be honest with yourself about where you are in your journey and what is realistic for you.
Create a plan to follow - This will give you some structure to work to and help you to hold yourself accountable.
Schedule time for recovery - Training itself doesn’t get you fitter, it’s the adaptation that happens after training that gets you fitter, and this is most effective when the right amount of recovery is in your plan. At a basic level, think about having at least 1 day away from training per week and make sure to schedule lower volume weeks for recovery at regular intervals.
Consistency is key, always - Make sure to set out a plan that is achievable for you. Be honest with yourself about the time you have available and your current fitness level. A simple low volume plan delivered consistently well will give much better results than a complex high volume plan that’s only followed 50% of the time.
Do your research, but be sceptical - Look for training methodologies that are longstanding and have stood the test of time. Beware of fads and the latest new thing. Try and identify a training approach that you feel would work best for you and build your plan around this.
Don’t take anyone’s views as gospel - There are a multitude of opinions out there and even those based in the latest science and research might not be the best for you. Try new things, but only keep the things that work for you and leave the rest behind, regardless of how many other athletes say it’s the right thing to do.
Play close attention to how your body feels and what it’s telling you - Don’t be afraid to adjust the plan if you need to. Even if you’ve bought a training plan online, or are using a free plan, don’t be afraid to make changes if you feel you need it. Remember, consistency is key, if backing off on the number or intensity of sessions allows you to be more consistent, this will pay dividends in the long run.
Make sure to include time for things away from triathlon - If you’re the type of person to throw yourself into the next challenge, it can be easy to become single minded and risk burnout. Remember to schedule time for things that keep you happy and improve well-being. Learn what helps you re-set and what helps keep you motivated and make sure to include these things in your plan.
Find other people to train with - One of Joe’s key points in his interview was to make sure you find a group of people to train with, be that the local triathlon club, or other likeminded athletes in the local area. This really improves accountability as well as having a network to bounce ideas off and add companionship on those longer workouts.
Get support in key areas - This might be a session with a swim coach to identify stroke improvements, a session with a cycling coach to work on cornering, or a bespoke strength and conditioning plan. Just because you’re self coached doesn’t mean you’re on your own…
Why a coach might be right for you
Whilst self coaching can bring lots of benefits, you might find that employing a coach is the right move for you. Quite simply, employing a coach is about making all of the above, easier and quicker to achieve, and allowing you to achieve your goals more quickly and more effectively. Nobody “needs” a coach, but most would benefit from a good coach supporting them on their journey. For those new to triathlon you may want a coach to take full charge of your training plan however, for most triathletes, a coach should supplement and build on what you already have in place, supporting you in your journey.
You can think of a coach in the same way you would anything else in life. If your car needs fixing you could most likely take the time to study the issue, read up on how to fix cars, buy the right tools to fix it, and ultimately make the repair yourself. For some, that journey is fulfilling and rewarding in itself and that makes it a good approach however, most people recognise that a trained mechanic will cut through this much quicker, already have the right tools in place, and be able to fix the car much more quickly and effectively than they could. A triathlon coach is no different, you can absolutely excel through self coaching, and for some this is a rewarding and satisfying journey of discovery. If you have the skills, experience and knowledge to do all of the above on your own then a coach might be of limited benefit however, if you don’t have the skill or knowledge, don’t have the time, or simply don’t have the mental space, then a good coach can step in, take a lot of the pain away, and accelerate your journey.
In Summary
The case for self coaching is a strong one, its free, it can be very effective, and can certainly get you to your goals. To do it well you do need to do your research and understand the different elements in play. Reading between the lines in Joe’s interview, I think what Joe is really saying is that there are too many coaches that don’t treat athletes as individuals, and that try to apply a one size fits all model to their athletes, and that being self coached is better than working with these coaches. When you feel ready, a coach can help you get to the next level more quickly, and provide a supportive environment to excel in. Just make sure you get the right coach….
The interview with Joe was on the always entertaining ProTriNews podcast, link below:
https://protrinews.buzzsprout.com/1736374/13261509-the-art-of-self-coaching-with-joe-skipper
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