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Planning Effective Sessions

10/4/2018

 
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​As a coach you cannot just “wing” a practice session. Your athletes will immediately know if you have not effectively prepared for the session. Your athletes will see it, sense it, and will respond to your lack of structure. Effective session planning takes time, skill, and thought. Coaches should create a session plan, similar to a lesson plan used by classroom teachers, for every session with athletes. Good session planning is a skill that requires training, patience, practice, and guidance. When a coach plans well, most of the work is done and then all that is left is to have fun coaching the session. Coaches who do not plan effective sessions end up struggling with behavior iisues, off-task athletes, and general chaos. In addition, for athletes to learn a new skill or perform better, the session must be well thought out and well executed.
​Dr. Jon Metz, Methods of Coaching

Celebrate the Uniqueness of the Athletes You Coach

6/28/2018

 
Every athlete is her own person, a unique individual with unique talents, skills, and strengths. Yet, we often try to make our athletes something they are not. We compare them to their siblings or to other athletes. Ask any parent who has two or more children if any of their children are even remotely alike. The answer will usually be a resounding no. Our job, as coaches, is to find the unique aspects of every athlete we coach and to celebrate and nurture those qualities.
Dr. Jon Metz, Methods of Coaching

NCAA Triathlon

1/9/2018

 

Collegiate National Championship Preview

11/2/2017

 

Recovery

7/23/2017

 

College Triathlon Recruiting Podcast

4/20/2017

 
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IRONMAN World Championship

10/17/2016

 
Interview for Live Broadcast on October 8, 2016

Bike Handling Skills

2/14/2016

 
by Jon Metz
​When it comes to preparing for the bike leg of the triathlon, most athletes tend to be focused on making sure they are logging the appropriate mileage while getting faster and/or stronger. Unfortunately, bike handling skills are not addressed or practiced. Great bike handling skills are required in draft legal racing. Furthermore, in age group racing many crashes and accidents could be prevented by athletes who are aware of their environment while on the bike. All athletes should possess the necessary skills to intuitively handle riding near other athletes and avoid unforeseen situations. Practicing is the best way to ensure draft legal and age group athletes have the necessary bike handling skills. All athletes should practice bike handling skills. Practicing these skills in a group environment makes the activities more fun and competitive. In some cases, it is necessary to have at least one other cyclist to perform the drill effectively. Here are a few of my favorite bike handling drills.

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IRONMAN Lake Placid Race Day Report

7/31/2015

 
by Jenny Redding
3:45AM time to rise and shine race morning!  Of course, any other day I am ravenous when I wake up but on race morning it is always a project to eat.  I stuck with peanut butter and a banana and some coffee.  During the week leading up to the race I try to eat food that doesn’t have a lot of additional fiber or seeds – especially whole flax seeds. The wreak havoc on my GI track.  I also take 2 Imodium the morning of the race to ward off any potential GI issues when I am running.

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IRONMAN Lake Placid Planning & Preparation

7/29/2015

 
by Jenny Redding
Where do I begin? I want to start from the beginning, my first ever Ironman but that would make for a long blog.  I will however look back to two years ago when I sat with my coach Jon Metz discussed my goals.  

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IRONMAN Lake Placid Bike Course Preview

6/13/2015

 
by Jon Metz & Jenny Redding

Bike Handling Skills

4/24/2015

 
by Jon Metz (for Multisport Zone produced by USA Triathlon)

Myofascial Release for Runners  

2/14/2015

 
by Jenny Redding & Jessica Nyrop

Plantar Fasciitis

1/9/2015

 
by Jenny Redding & Jessica Nyrop

Isolated Leg Training

11/3/2014

 
by Jon Metz
Many triathletes view riding on an indoor bike trainer as some sort of medieval torturing device that they will only use when the weather out-side won’t allow them to ride. Instead I suggest that you look at your trainer as a tool to make you stronger on the bike during the winter. Actually, (I know this will sound crazy) you should revisit your trainer periodically during the summer months too. You can use your trainer to help focus on improving your limitations instead of just logging a bunch of miles that you can brag about on Facebook.

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Join a CSA and Eat Well!

4/10/2013

 
by Jon Metz
Community-supported agriculture, also known as a farm share, is a form of an alternative food network. (CSA) is a socio-economic model of agriculture and food distribution. CSA’s usually consist of a system of weekly delivery or pick-up of vegetables and fruit, in a vegetable box scheme, and sometimes includes dairy products and meat. It enables farmers to develop a cohesive consumer group that is willing to fund a whole season’s budget in order to get quality foods. CSA theory purports that the more a farm embraces whole-farm, whole-budget support, the more it can focus on quality and reduce the risk of food waste or financial loss.

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Kona Koach

12/31/2012

 
Excerpt from Episode 251 (December 2012) of the RunRunLive Podcast
What our athletes are saying...
I really have to give credit to the Dr. Metz on this one, 2 months before we started I couldn't do 4 laps without stopping, he's challenged me far more than any other coach.
-David R.

I wanted to take a moment to thank you again for the wealth of knowledge you shared at the clinic in Boston over the weekend. Hearing from a former educator on some of the less often discussed topics of coaching youth athletes was priceless. It is very easy to write up programs based on science yet it is another animal entirely trying to convey those ideas and teach them to adults let alone children! Your information on these subjects will prove to be an essential part of my coaching philosophy going forward. Thank You Again.
-Jeff A., USAT Level 1 Coach

Big thanks to Jon Metz and TriVault for the awesome swim camp this weekend!! I learned a lot and i have plenty to work on .
-Jason L. (via Facebook)

The responsiveness and support of the coaches was tremendous. I look forward to training for many future triathlons with them.
-Fran D.

I want to thank you again for your excellent coaching and especially for taking the extra time to help calm my nerves before the race. It made a big difference.
-Emily E.

I loved working with Jon and Jen. They gave me the confidence to do things I did not think were possible! Working with the group took me so much farther than training on my own ever could, I was challenged to succeed and with the support of the coaches and team members I did.
-Tom N.

Thank you so much, Jon! Great information today. I so appreciate you sharing this with our coaches.
-Julie Hill, USA Triathlon Webinar Coordinator.

Thank you!! You have no idea how much that meant to me when you were at the finish line and there to pick me up so to speak. It meant the world to me for my coach/friend to be there at the end since you have been watching me train and work hard towards my goal. It is nice to know that I DO have it in me which I knew I did but just had to find it, to have a good race and to push myself like I did on Sunday.
Laurie M.

This beginner triathlon training group was fantastic. It not only met, but EXCEEDED my expectations. I began the program a VERY beginner swimmer, convinced I would never be able swim more than 50 yards straight or any distance in open water; I finished the program having completed the 750 yard open water swim at Tri Dunkirk.
-Fran D.

TriVault did a great job preparing me for my 1st triathlon. The coaches are knowledgeable and helpful in instruction.
-Mike T.

Thanks for the coaching and support at Ironman Lake Placid.
-Jon M.

Great stuff! I so appreciate how you provide the information with the practical, hands-on information. Terrific job!
-Julie Hill, USA Triathlon Webinar Coordinator

I would be honored to have you as a coach again next year.
-Mary Ann S.

Thank you for the swim camp. It was money worth spending. You gave me a lot of tips and hints to go home with and practice.
-Sam S.

Thank you so much for helping me through 2013...I truly appreciate it.
-Diane B.

I'm thoroughly enjoying TriFit this winter. The workouts have been very challenging and exactly what I need to get better!
-Jason L.

I have been working with Coach Jon Metz for just over a year. During this time, I have reached quite a few personal accomplishments. With TriVault's expert coaching staff I ran my best marathon and finished my 3rd Iron distance by taking over an hour off my previous time.
-Stefany C.

Loved the strengthening and assessments. Definitely felt my core strength improve and am enjoying injury-free training!
-Sarah B.

After the winter TriFit program, I felt strong and fit and felt I had a good base going into Triathlon training in the Spring. Jon and Jenny provide an organized, structured program and are both very motivating to their athletes; not only as coaches, but inspiring as accomplished athletes themselves. In fact, as the winter TriFit program was winding down, I even had a new PR at a half marathon I did in February.
-Laurie S.

My time Sunday was 6 minutes faster than I have ever done there. A real good swim without pushing myself, my best bike split by two minutes, and one of my better 10k runs. I know that this is due to the work I put in with you over the winter. I was skeptical of how that program would work for me but really wanted to give it a try. I can definitely say a person would get out of it the effort they put into it. Thank you for the winter workouts and I look forward to growing stronger this summer as we prepare for IMFL.
-Kevin M.

I participate in the TriFit group program and have strengthened my core and balance beyond my expectations. I can honestly say I am at the highest level of fitness, and I look forward to achieving even more!
-Stefany C.

TriFit was a great experience for me. I'm stronger and more focused starting this Tri season than ever before. Jon and Jenny kept the workouts interesting and tough.
-Mike B.

I'm working on a training program with Trivault, with my coach Jon Metz. It's been really great to see and feel the progress. Keeps me in check.
-Kim C. (via Facebook)

To my Triathlon friends who are trying to improve their swimming: if Jon does another Swim Camp- run, don't walk, to your nearest computer and SIGN UP! So worth it! .
-Fran D. (via Facebook)

TriVault's training group program was a great experience, the whole experience made training something to really look forward to, I would recommend this program to anyone at any level that is interested in triathlon.
-C.J. S.
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