-
Sean Clark and CANWI multisport coaching have been able to
fill the empty spot in my life. Since I retired from competitive
swimming a number of years ago I have been searching for a
new direction to take. Sean has completely sold me on the
sport/lifestyle of triathlon. His overall exuberance, personality
and understanding of what you need in this sport are fantastic.
Right from the beginning his coaching style was on a one to
one basis. We got started with Sean and Tara sitting down
with me to find out who I was and where I was coming from.
In this way we were able to start with reasonable goals for
me to achieve in my first season.This caring attitude helped
me through all the ups and downs I experienced during the
season. Having come from a long career in swimming it was
refreshing to find a coach who is willing to structure each
and every trainning session to my individual plan. Each workout
that I did was set according my needs, objectives and succeses
from the previous training week. Each workout in itself was
also designed to make each workout exciting and always pushing
me to where I needed to be during that cycle.There were very
few days in the last year in which some part of that practice
did not challenge me either mentally or physically. Through
Sean I met almost every goal that I set for myself this year.
I can't wait to start my next year of training and resetting
my focus on the next level of challenges. I have definitely
missed the competition and energy that Sean has been able
to open up for me. Thanks for a great year Sean and Tara
- Alex H.
- I would like to say thank you (again) for the coaching.
It helped me a lot. I would not have been as focused it I
did not have such a detailed schedule. I really liked the
fact that you sent me a schedule on Sundays for two weeks
at a time. I applaud you for being so prompt each week I really
appreciated that. As well I was impressed how quickly you
responded to questions or changes that I had as the training
went along. I think it is a great idea for you to get into
the lactate testing because you can be more specific with
your training. I had a much better idea what level I had to
train at since I did my lactate test. I really liked the way
that you typed out the schedule as it was concise and easy
to read. The camp was great because it kept us working at
a higher rate then we may have done on our own. As well it
acted as a good psych up and last minute prep on eating and
equipment we had to get ready for the race. Also it is good
to meet other people from other places that may be at your
level which you can keep in touch with to bounce ideas or
frustrations off of.
All in all I was very happy with the training and the camp
and I will recommend you guys to anyone who is interested.
Okay that's enough I guess. Goooooooooood luck to both of
you in Hawaii!! I will be watching/listening with great interest.
- Mike M
- As I am new to the crew, my note will be short and sweet.
I am very impressed with the quick fashion that you respond
to my questions and general emails.
Thank you,
- Shaun R.
- I've been doing triathlons for 8 years and did my first
Ironman race in 1996. In most of the last 6 years, I've used
a coach to help me plan my training which I definitely find
makes me more motivated to get out there in train in good
weather and in bad. My problem over the previous 3 years was
that I found myself training harder and harder and more and
more each year. And I was feeling more aches and pains all
the time: I just wasn't getting enough recovery and was starting
to get injured. At my age, I knew I couldn't go on much longer
in the vicious circle of training more this year than last.
At that rate, I knew something was going to give sooner or
later. Yet, I knew I still had some good results I me (maybe
even my best yet!) but I knew that just pushing up the training
volume year after year wasn't getting me those results anymore.
I knew I had to start to train smarter rather than train more
than I had before.
That's what I think the Canwi programs have done for me -
allow me to train smarter and better rather than just train
more. Now that the summer race season has wrapped up, I can
honestly say that I've had one of my best seasons in recent
years. The volume of training is no more than I've managed
in the past but the quality is there and the flow of the workouts
over the week and over the summer has helped me to achieve
better results than I have had in years. And with less pain!!
I am a happy girl! Now, if I can just hold on to this level
for another few years, I should make it to Kona some day!
And even if I don't qualify for Kona, I feel better and I'm
enjoying my training again. Those long, hard days are fun
again and that's one of the most important qualities to me
in a training progam. I'm hooked!
- Elise G
- My name is Simon, and I came to triathlon via way of competitive
tennis, about 4 years ago. I immediately surrounded myself
with training partners that were hardcore, but enjoyed life
too, a little like myself. I decided last March('00) that
I would like to do an Ironman, but not just to finish, but
instead, to see how fast I could go.
My training was extremely unstructured, hardcore, and single
minded. I asked a lot of questions, read everything that I
could find online, on the subject of Ironman, and hoped for
the best. The fact that I had a great race, and met all of
my goals, was probably a lot of good fortune.
After Switzerland, I set my sights on IM New Zealand, with
the intentions of going even faster, which in the narrow passages
of my mind, meant more hardcore training, and even more mileage.
After a slower than expected result, and some discussions
with Sean, (who I had just met through Tara, a few days before,
and who I got to know much better post race, after a dozen
or so Guinness, but who was counting, I decided to give coaching
a try.
After a forced 6 weeks off, following IM NZ, due to a knee
injury, incurred 6 days before Ironman NZ, and aggravated
by my stubbornness to race anyway, Sean started me on my first
endeavor into the world of structured training. It was a majestic
10 week schedule including taper, to get ready to do IM Austria,
with my sights on going under 10 hours.
Perhaps the most important reasons for having a coach are,
making sure that your workouts are done with the correct intensity/
effort, that you get enough rest, that you don't over train,
and so you can have the comfort level, that come race day,
you will be ready, that you have done what you needed to,
to have your best possible race. It is also great to have
a schedule to follow, and it makes you very conscientious
about not missing workouts. For me, perhaps the most valuable
tool, was found in my taper. In my first two IM's, I tapered
too much, and for too long, and felt flat on race day. I felt
like I had not been able to get the maximum out of my training.
In the 10 weeks leading up to IM Austria, I followed my schedule
closely, and my confidence grew each week. There is something
very comforting about having faith in your schedule, and your
coach, which I have. I have nothing but positive feedback
to offer, about the quality of my training plans, and going
into the race, I knew I was ready, and my shortened taper
left me feeling strong on race morning. Fire that gun, and
let's get it on! I went on to set a pb at Ironman Austria.
Sure you can do an Ironman without a coach, I did, but when
you factor in how much money and time you are investing in
racing, hiring a coach will offer you the piece of mind, and
give you the extra confidence you need to meet your goals.
In hiring a coach, you not only get personalized, structured
workouts, but someone to talk to and receive feedback from,
about your progress.
I look forward to getting stuck into my next schedule, in
preparation for IM S.Africa on April 20th, and with the goal
of being in Kona in October.
Live Fast, take Chances!
- Simon
- The competition was more than I have ever had in my age
group. There were anywhere from 8 -11 ladies in my group.
Usually only 1 to 3 or sometimes as in the triathlons only
me. So it was a challenge.
I was ever so pleased with my swim in the Triathlon I do believe
I was first out in my age group. That is a complement to Tara
Lee who has worked so hard with technique, and drills. I felt
comfortable and right from the start I knew I was going to
do well in the swim. It felt right! The mini triathlons drills
this summer also increased my confidence in both open water
and the pool.
I have also been pleased with my results this year in the
track and field. I was able to change my 10k times from over
1 hour to 55 minutes as my personal best. The 400m personal
best in Surrey was 1:23 from the previous year of 1:28. My
times in the 5k have also changed from 30 min to 26 or 27.
I realize for other athletes these are not world shattering
times, but for me it showed training with a steady program,
personal guidance and encouragement has paid off both mentally
and physically.
I still have many areas to improve in strength, endurance
and power, but I now know that it is possible. Tara Lee has
given our whole "group" energy and encouragement.
It is her voice that I hear when I am out there swimming,
biking or running.
- Doreen
- I met Canwi in the late Fall of 2000 after signing up for
Ironman Canada 2001. 52 year old male, semi-retired consulting
engineer. One year of general conditioning after a 20 year
hiatus doing oil patch related work in northern Canada. The
only things I had going for me was a bike racing background
in the 60's and some rugby playing in the 70's. Nothing since.
Put together with my right leg having been broken in three
locations and a two year battle with cancer, I did not have
much to offer, except a lot of willpower. Oh yes, the topper
was I could not swim a stroke. On August 26, 2001 I completed
Ironman Canada (14:41:05) well within the allotted time and
still going strong. No injuries, no major problems, and having
a real good time, totally in control. I was near the back
of the pack, which was expected, exiting the lake after a
steady swim in just over two hours, but I spent the rest of
the day passing over 400 other triathletes. That is Canwi
for you. They took me from less than zero to an Ironman, who
is looking forward to more in 2002. I was brought steadily
through with planned training tailored to my capabilities
and limitations. In the process I learnt the basics of swimming.
Competed in running events and managed a third in my age group
in a half marathon. Completed a duathlon, and had my triathlon
initiation in a half Ironman (Victoria). I was well prepared
for all these occurrences and enjoyed my first year experience
immensely. Canwi can do the same for you.
- Geoff C.
- Over the last 5 years I had continuously improved at triathlon
by just trying to do a bit more training each year. I had
never had any structure to my swimming or biking. Swimming
was always the hardest to fit in any of. I had read the schedules
in magazines but could never bring myself to actually following
them. When Sean contacted me about Canwi Multi-Sport coaching
I decided to try it to train for the Victoria New Balance
Half Iron and try to qualify for Ironman Canada.
The plan was well set up around the amount of time I had been
able to dedicate to training the past year. Although the amount
of time seemed a lot for early in the season it worked out
well because I could plan my week. I also knew when the workout
was going to be over and what I was to accomplish. That eliminated
those days of going out the door and trying to figure out
what to do.
The days of "skills and drills" on the bike at the
beginning of the program helped me increase my cadence and
pedaling efficiency. I had been used to doing intervals and
track work with my running club so I found the running intensity
to be less than I was used to but I ran more times per week
and more off the bike. These brick sessions were hard at first
but I quickly got used to pacing the first kilometers so it
wasn't a surprise on race day. When I first received the swim
workouts I was blown away by the volumes in the workouts.
I never did make through the 6000 meter set or the 3600 meter
kick set but did manage to get two swim workouts in each week.
Again the drills were something I had never done before and
the gains from doing them were obvious. My times for my 100's
barely changed but my distance times improved from the efficiency.
I was two minutes faster in the Half Iron and 7 minutes faster
at Ironman!
The biggest advantage to me was having a schedule I felt I
could stick to. Sean's knowledge of Victoria also helped as
he could recommend locations to perform the workouts. The
biggest disadvantage to me was not having a group to train
with. Because of the coaching agreement I treated it as a
"secret" training program so I didn't invite my
friends out on the workouts. I would do long rides and runs
with them but I tried to stay out of the details with them.
This did allow me to run the workouts whenever I wanted and
didn't get tied down to anyone else's schedule. Trying to
get the same coaching, even in Victoria, would have been difficult
for me because of schedules and locations. Having the feedback
through email was good because of Sean's experience. I could
probably benefit from some one on one coaching in the future.
Sticking to the program definitely brought me to a level of
fitness I had never been at before. All the information is
out there but having it put into a plan based around my key
races is what made it work for me. The power building workouts
on the bike paid off on the hilly courses I raced on the season.
Proper and consistent swim training that fit into my program
made me much faster over the long distances.
I have talked with people who have seen people over train
and try to train though injuries because they were on a plan
and have poor race performances because of it. The CMS program
had easy weeks to allow for recovery and constant contact
with the coach gives him an opportunity to adjust your schedule
if you have to miss some key workouts. If you want to stay
healthy by under training you can get through the race. If
you want to be healthy and actually race the race you need
a program that builds strength, speed and endurance into all
three disciplines and CMS will provide that program for you.
Thank you Sean and Tara-Lee
- Chris P.
-The folks at Canwi were great to work with. The bike training
Sean and Tara scheduled improved my time at IMC significantly,
and on no more training than I had done in a previous race
at Penticton. They supplied challenging, structured workouts,
and didn't get upset if you had real life things to do now
and then, including having a beer or two! The training camp
was well run, and it was a great opportunity to train with
some very fit triathletes who didn't care if you were a middle
of the packer. The quality of coaching from Canwi was outstanding,
and for personal training, the rates are very reasonable.
I would highly recommend Canwi to anyone looking for quality
multi-sport coaching, especially if you want to keep fun in
your sport.
-Rob M.
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