Hi Mark.
Thank you very much for the Ironman Training Schedule. It was awesome to just have to show up to workouts and have all the thinking done for me. I had a wonderful Ironman experience and I have recommended you to everyone I know that is interested in Triathlons.
Thanks Again Mark!
Jenny Lamberton
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Hi Mark,
Thanks so much! It was an incredible feeling to finally cross the finish line at the Oliver Half. I enjoyed that race so much, I almost didn't want it to end. I was surprised at how good I felt throughout the entire race. I was just so happy to be out there, even in that crazy weather!Thanks for cheering for me, that meant a lot. Mark, I want to thank you for all of your help and encouragement and the training schedule that truly prepared me for a wonderful race. I learned a lot by just doing the race. I would really like to become more competitive and I know I have a lot to work on. But completing this race has given me a tremendous amount of confidence. I actually feel like a real triathlete now as opposed to a runner attempting to do triathlons. I plan to be in Penticton in Aug. to watch some friends compete in Ironman, and I may just find myself standing in line to sign up for it. Which in that case, I will be contacting you for more of your expertise. Hopefuly I will see you there.
DR, Seattle
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Hi Mark,
Just a quick note to tell you that Les and I ran the Seattle Marathon
two weeks ago, and had great runs. Race day was beautiful, I was totally relaxed and not serious about it, and I ran a fairly effortless PR 3:57 without any pain or cramping - not even a blister. My last two miles were the best I've ever had in a marathon. I kept waiting for the pain to start, and it never did. So I had my best ever, and I wanted you to know, and thank you! Les had his second fastest marathon and was feeling good about things. So thanks for your coaching, and have a Merry Christmas!
-Reesa Pereira
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The Ironman training program that Mark developed for me was varied, challenging, manageable, and tailored to my schedule. It seemed a rest day or a recovery week would magically appear in the schedule at the first hint of feeling overwhelmed or fatigued.
Hearing other athletes complain about always being tired, injured or sick of training caused me great concern - was I really doing enough? I was having so much fun and felt better than I had in years – something must be wrong! The race distances were daunting – how could I ever do it in one day? I’ve only been swimming for 2 years – could I make the swim cutoff? My running times were plummeting. Why couldn’t I swim, bike, weight train, do Pilates and still run as fast as I used to?? The “ledges” that Mark talked me back from were innumerable.
Eventually I gave up worrying about it (really!) and just trusted Mark’s experience and expertise realizing that even if I never did the race, it was an accomplishment to just complete the training..
The Timex countdown clock on my computer finally read “Race Day!”
I lined up on the beach at Ironman Canada, 2004 feeling well trained and well rested. I was injury free and had a strange sense of calm and a confidence in my ability to finish the race. I had been planning and working towards this day for over 3 years.
As a first timer, my goal was to finish the race, hopefully in under 17 hours (getting your money’s worth as one friend described it), and my “if all the stars lined up in the sky and smiled on me” time goal was to come in under 15 hours.
On Mark’s advice, I took it one event at a time and really had no idea how I was progressing time wise (for a time obsessed marathoner, this is tougher than you think).
I followed my eating plan, didn’t go too hard, didn’t worry about anything, relaxed and just enjoyed myself – thanked the volunteers, smiled at the crowd and hi-fived the kids.
I knew that at any minute the balloon could burst – Mark had warned me that no matter how well you planned, trained and organized race day would throw something unexpected at you that had to be dealt with. Lisa Bentley, Ironman Champion described it as “What race day gives you is what you get – what you get is what you get” .
What I “got” on race day was a wetsuit that didn’t want to come off, a flat tire on Richter’s Pass, and rough patches on the run that varied between sore feet, bonking, wanting to hurl at the thought of another gel and wondering just what the inside of the sag wagon looked like.…
At about 18 miles into the run I finally looked at my watch (time obsessed marathoner wins out) and almost choked as I realized that coming in under 14 hours was a possibility! As fast as this thought came into my head it got thrown out with “don’t get ahead of yourself – you’re not at the finish line”. I was crashing but continuing forward. At the next aid station I tried Pepsi - this turned out to be the kick I needed. The last 7 miles were pretty much a sprint to the finish line – the crowd cheered, I got a lot of “looking good”, “nice pace” and “you go girl” which made me run even faster.
Race day was a blast! You know you have a good day when 13:16:42 goes by in a heartbeat.
td
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In August 2002 I signed up with my daughter for Ironman 2003, having never previously done a triathlon, having done only one previous half marathon (Vancouver 2:10) and not having ridden a bike for 40 years. My first ½ marathon was supposed to have been a marathon but too many injuries cut it to the ½. With an enormous task ahead I hired Mark Bates to coach me. I have now completed my second ½ marathon (Seymour demonstration forest – 1:46), my first ½ Ironman (Victoria in June 2003, time 6:14) and my first Ironman (Penticton 2003, on my 55th birthday)), in a time of 13 hours 17 minutes. Not only did I complete Ironman but I was at least an hour and 20 minutes faster than I expected and I completed the year of training without any time loss injuries. All of the above I believe is a firm testimonial to the coaching of Mark Bates. Mark provided me with a monthly training schedule that provided an injury free build-up to Ironman and the conditioning to permit me to complete in what I consider to be an extremely impressive time for a second triathlon and first Ironman. In particular, I finished at least 1.5 hours faster than an associate of mine, who is +6 years younger, a faster swimmer and prior to Mark’s training for Ironman I would have said was a considerably faster cyclist and runner. John Greenslade
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As a member of Mark's 321 team coaching group, I have great accolades for his program. Mark is an experienced professional athlete and coach and the program reflects his goals of maximum potential and race day readiness of his triathletes. Even though I work full time doing 12 hour shifts in the Emergency Room, I was able to do all the workouts and felt ready for race day with lots of enthusiasm. 321 Coaching is a name you can trust to get you to the finish line with a smile.
-Julie Benson (1st in age group at Ironman Canada 2003 and qualified for Kona; 7th in age group at the Hawaii Ironman World Championships in 2003, with a Personal Best time of 12:33 - 2 hours and 20 minutes faster than her previous best time in Hawaii)
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321 Coaching took a lot of the stress out of training for Ironman. I just needed to follow the program and I knew I would achieve my goals for Ironman - and I did!
David Higgins
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Dear Mark,
Thank you so much for your support and assistance. I think you’re a great coach with a great personality, well suited for your chosen profession. Your knowledge and past personal experience doesn’t hurt either. As I’ve mentioned before, I feel I got more than my moneys worth. In addition to your program and your feedback, I really enjoyed the workouts. Unintimidating is the word that keeps popping into my mind and I think that is really important. You attract a group of really nice people to your club and that says a lot, I think. Thanks again, I had an AWESOME first Ironman! DM.
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Dear Mark,
The Ironman Canada Team Training program was the guide I needed to
finish my first Ironman. The workouts in the program are simple to
understand and saved me so much time in training. This program helped me
get a feel for what a real weeks training for an Ironman feels like. I
enjoyed the program and recommend it to anyone who is doing their first
Ironman. Mark thank you for all your help in getting me to reach my dream.
Robert Jackman
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Hi Mark,
I wanted to let you know that this team training program has been an incredible experience for me. When I signed up for Ironman Canada I had no idea of how to train properly. My biggest fear was getting injured. The program that you put together, along with your feedback and the input from other athletes made this a truly incredible journey. You had the perfect balance of building, rest and recovery. I look forward to working with you again next year as I take on this event one more time. - Vicky B
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I made a last minute decision to sign up for Ironman Canada 2003 the day after the 2002 Ironman. I begged a friend who was in Penticton signing himself up to register me as well. Following the initial euphoria of the up-coming adventure, I realized I would need professional help to get me to the starting line and, hopefully, through the finish line as well. My triathlon experience had been limited to a few Olympic distance triathlons over the previous three years and one "turtle pace" half Ironman in 2002. A very good and wise friend who had also signed up for the Ironman 2003 knew of Mark Bates as a competitor and as a coach. I searched the Internet, found Mark's 321 Coaching site and looked at the testimonials. I noticed one from a first timer who finished the race around 16 hours. My goal was to finish under the 17 hour limit. I gave Mark a call and the rest is history.
I started my training with Mark in December 2002 after a few months of limited physical activity. I was overwhelmed with the task lying ahead of me. I suffered from a total lack of self confidence which generated a negative attitude about my ability to complete the Ironman. It did not take me long to realize that Mark was taking his work at heart. I enjoyed so many aspects of the coaching.
Mark appreciates that every person is an individual with unique needs and circumstances and understands individual goals. Yet, he makes everyone of any level feel special. Telephone calls or email are always returned within a 24hr period. Mark also points out how much progress has been made so far and is very attentive to every aspect of training: nutrition, rest, injuries, illness, burn-out etc. No matter how prepared one is before a race, Mark adds pre-race recommendations that one has overlooked. Finally, Mark attends most of the races to watch his athletes perform. Mark's 321 club has a number of training sessions that members of any level can join at any time. The occasional social get-together before events or during the season foster an atmosphere of camaraderie. The 321 Coaching site is user friendly, up-dated in a timely fashion and gives the sense of being part of a community of athletes.
Over the course of the training season, my attitude changed, I became more confident and I truly enjoyed every moment of the training. I finished my first Ironman in 13:57:13 feeling strong. I was ecstatic. I know I could not have accomplish this performance without Mark's coaching. I have already signed up for both Ironman and 321 Coaching for next year.
Eve Wexler
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In 1993 I and a few of my training partners decided to enter Ironman Canada. Having competed in the sport of triathlon sine 1987 and completing 100 plus races as well as numerous national and world championships I was ready for the next step in triathlon. I trained with abandon, ultimately reaching the best fitness level I have ever achieved. Well the race went all right as I finished in 11 hours and 11 minutes, feeling as if I was never able to really push my limits on the course. I continued racing triathlons for the next 3 years while I moved from Ontario to BC. Finally in 1996 I had, had enough and decided to move on to trying my luck at trail running races. Fast forward to 2001 and I was 30 years old and stricken with my first major injury as a result of years of neglect on my core muscles. This injury went from nagging to incapacitating, as I had to give up training all together. My fitness level fell as my weight rose. During this time I watched Ironman Canada and with my wife decided to enter the next year’s race and get back in shape.
I knew that I needed help overcoming the injury as well as planning a return to the fitness that I had when I did Ironman in 1993. I decided to approach Mark Bates whose achievements as an athlete I had long admired. Also as I was to learn Mark has had many experiences in dealing with his own injuries during his career. Mark was able to put together a plan that would get me on the road to recovery almost immediately, focusing on strengthening my body and a gradual return to fitness, always with an eye on the final goal.
As the summer progressed and I grew stronger the workouts served as a prod to get me out the door. They took away the guesswork that I had in 1993 and acted as a kick in the butt when I felt more like sitting on the couch than training. Also they served to stop me from overtraining, even on hard weeks I didn’t resent the training but relished the improved fitness I was getting. Along with all the training was Mark who was always there and open to ideas, comments and concerns. Ready to ease up on training but also crack the whip if he knew I needed it.
Finally the race arrived. Needless to say it was a tough day as there is no such thing as an easy Ironman. But compared to 1993, I was able to complete the race in 10:42, an improvement of 30 minutes compared to when I thought I was in the best shape of my life. This improvement also came after I had reached my lowest fitness level a year prior due to injury. I feel I owe this improvement to a number of things, primarily though I owe it to the program and guidance I got through 321 coaching and Mark Bates. I look forward to continued personal successes in triathlon and athletics with the help of Mark and 321 Coaching.
Mike M
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I have been coached by Mark for 2 years and finally got to meet him this year at Ironman Canada. Originally, I just wanted help with my Olympic distance races as I was getting panic attacks in the swim portion and thought I might have to quit triathlons altogether.
Mark gave me a program and I got really enthusiastic about improving my swim. Now I enter all competitions, short distance, long distance and open water swims.
One year ago I decided to try an Ironman. I applied for Ironman Canada knowing that Mark would be there on the day for support. I had never cycled more than 60K. Mark suggested I buy a Computrainer. I don’t know what I would have done without it. Also I now know all my fast friends own one.
My swim in Ironman Canada was wonderful. My bike was smooth and uneventful. But more surprising was my run. I had a great run, I never felt tired, never stopped, never hit the wall and finished feeling great. After a good night’s sleep I woke up feeling fine – and very happy!.
I can only say that I had a good recovery because I trained well. I was prepared for everything. I am planning my next Ironman and want to improve. I know I will.
Geraldine N, Japan
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Triathlon has been my hobby and passion for the past six years. Until this past year I was self coached and although my training methods and race results did improve, I still felt my full potential wasn't being
met. I thus made the decision to look for a coach. After consulting with fellow triathletes and researching several web sites I decided to hire Mark. I ultimately chose Mark because of his experience and
success as a coach, as well as a professional triathlete.
Mark provided me with a structured daily workout schedule that was challenging and well designed to fit into my busy schedule. He was always available for consultation which was vital when I struggled with a mid season injury. He contacted me regularly for feed back on training, to offer advice, and to modify the workouts to accommodate my injury. With his help I not only recovered in time for Ironman I was also able to achieve my goal of a P.R. at Ironman Canada 2002.
Thank you for all your support and encouragement in helping me reach new levels and achieve my goal. You truly did an amazing job coaching me this year and I look forward to working with you in 2003!
Dave M
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My name is Mark Shorter. I completed my 11th Ironman (9th Ironman Canada) this year. I managed a 10:03 and did a p.r. on the swim by a minute (1:02) and a p.r. on the bike by 9 minutes (5:17). I sacrificed the run a bit by going hard on the bike (3:39 marathon) - (*these don't add up because of seconds and transitions.) I am 45 and my previous p.r. in the race was 10:02 in 1997 when I turned 40. I have been doing triathlons for about 20 years and last year I hired Mark Bates to coach me. He gave me invaluable tips on nutrition, bricks, swimming, running and cycling. I attended his Tuesday/Thursday swims at the Burnaby Central Park 50m pool where he provided coached workouts. I’ve had my two best swim times under and best bike time while being coached by Mark. He is there to listen, give advice and to motivate. He really knows his stuff and is able to convey that knowledge to me in a way that I can use it to improve or at least hold my own as I age! Sign up with him, you won't be disappointed. I can be reached by phone at 604-983-3323 or email at "addisoninsurance@telus.net"
Mark A. Shorter
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I have worked with Mark for 2 years now and in that time he has helped me develop my confidence and taught me to how to continuously push the envelope while listening to my body. With his guidance I have transformed from “a swimmer that does triathlons” to “a triathlete”. I have found a peace in myself and a sense of humor for the situation. He has helped me realize that there are good days and bad days, but so long as I put in an honest effort, race day will be the best day.
This year Mark trained me to race IM and it was a blast! I took over an hour off my best time, and look forward to the following years and what it may hold.
Imelda W
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I'd never met Mark Bates before but I certainly knew who he was. He had been a professional triathlete for quite a while but I didn't know he was also a coach. A friend recommended him, so I contacted him and we set up a meeting. It was now early December, 2001. We talked for quite a while about my goals I have for Ironman Canada and my previous races there in the past. He also introduced me to the many different levels of coaching services he provides. I'd never had a coach before and I figured why not give it a try. I already knew my work schedule for the entire year 2002 which I gave him a copy of. I started keeping a training log as well and every week I e-mailed him details of every workout I did during that week. Mark also referred me to a good doctor and physiotherapist so that my nagging hip could be dealt with.
I finally had some structure in my training; he scheduled my workouts around my work very nicely. It included time for some R&R as well as this is needed to keep up your motivation mentally. Things were gradually progressing. My hip gradually healed itself and my fitness levels were improving. There were workouts where I felt really strong and some where I wasn't so strong as there would be with any athlete. Every two weeks Mark and I would sit down or schedule a phone call to discuss progress one on one. The thing I think I appreciated the most is that Mark was able to find positive things with every workout including the ones that felt bad. Every workout became a positive learning experience whether I felt strong or not. When I didn't feel strong during a workout, I now would be able to determine why and do what was necessary to correct things.
321 TriClub
Mark also told me about the 321 TriClub he had started for athletes in the local region. I decided to give it a try. Mark would now schedule in some workouts with the club in my monthly training regimen. I was impressed with the uniqueness of the club. There were several coached swim, bike, run, brick workouts by the week and you knew the club schedule of workouts by the month. I began to meet more and more people. The positive support from the fellow members and the coaches was amazing. The months went by quite fast and my fitness improved to the best it had ever been. I was also having the most fun with this sport than I ever had and I'd been doing the sport for 15 years now. There were trips to Penticton with other club members to train on the course which I enjoyed the most.
I'm now itching to do another Ironman and improve on this year. Marks positive influence has made me look positively for the future and has given me the confidence that one day, my goal of doing the Hawaii Race will happen, it's just a matter of when. This has been the most fun and motivating year I've ever had with this sport. I highly recommend getting involved with 321 Coaching if you are looking to achieve your maximum potential, along with the 321 TriClub to any triathlete in the Vancouver Area.
Derek P
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Hi Mark,
Thanks for your coaching over the last 3 weeks. I've been amazed with my swimming progress after the coaching tips and drills from you and the assistant coaches. There's still a long way to go, but I've fallen in love with swimming since visiting Vancouver, so will continue training.
Before I left I did the Grouse Grind for the first time, and was very happy. My comfortable time of 36:26 would have placed me 40th out of 475 runners in last year's annual race! I cannot believe it! Pity I'm not here for the next race on September 14.
Last Sunday, only 2 days after arriving home, I competed in my first triathlon and outdid all my expectations. It was a very hilly Olympic distance race, with 45km bike leg. I completed it in 2:36 (46th out of 175) and got a PB in the first two legs. Three weeks ago I could not swim (very well), and thanks to your coaching and 321 TriClub I managed 27:30 in the swim - I cannot believe it!!
Anthony A, London, England
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I met Mark in August 2001 at the end of my first season of triathlon. I had just retired from elite competition in a completely different sport, was recovering from surgery, and was looking towards the 2002 triathlon season with the goal of completing Ironman Canada. Mark enthusiastically committed to helping me attain my goal, even though it was a big one for a triathlon newbie! Over the year, I had the privilege of training with a great athlete, a great coach, and a new found friend. Through monthly personalized programs, coached workouts, and one-on-one meetings, Mark helped me make it through the hours of training and the big day itself!
Mark has a passion for the sport of triathlon, a comprehensive knowledge of the principles of training, invaluable personal experience, and a genuine care and concern for his athletes. These are some of the many things that make him a great coach. Thanks for everything, Mark!!
Kendra G
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Dear Mark,
It's been about four weeks coming, but I wanted to take some time to express my gratitude for the coaching and guidance you have provided for me during my 2002 race season. Under your tutelage, as you know, I
PR'ed in the Half Ironman, thereby qualifying for Ironman Canada.
During the interceding weeks, we took my fitness and mental toughness to the next level, didn't we? And my race at Ironman Canada reflected that. Not only was it a strong performance, clocking another PR, but it
was a really great experience in which I managed to race within myself. Seeing you on the course, at Richter and on the run route, was great. Your words of encouragement and advice were, as always, insightful and appreciated. I am in awe of the depth of your knowledge and experience in this sport, and the way in which you effortlessly and generously shared it.
My investment in your coaching service seems to have been the best money I ever spent on myself!
Next time, we'll take it all the way to Hawaii!!
Sincerely,
Terry O
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I have wanted to do an Ironman distance triathlon since I watched the Penticton IM as a teenager in 1983, however I never learned how to swim and was deathly afraid of the water. I learned to swim in 2001 and did my first sprint distance triathlon in August. I signed up for the IM distance race at Harrison Hot Springs (missed the sign-up for Penticton), which was the exactly the one year anniversary of my first triathlon. I trained by myself for the first half of my 6-month cycle, wanting to join a club but was too intimidated because of my poor swimming technique. I was starting to run into injury problems and worried that I might not complete my program, so I humbly asked Mark for help.
I found the swimming coaching I received from Mark to be extremely helpful – he coached me at my own speed and I left every session feeling more confident. I even found that there were a few other beginners at the pool as well! As my training load increased, I don’t think I could have found the time to coordinate my swim sessions into the local pools, having Central Park pool available exclusively for the Clubs swim sessions made it possible to squeeze the training into my busy work schedule. Mark designed a program for me and held me back where normally I would have pushed myself to injury. This is the first time I have ever completed a training plan 100% through to the taper and made it to race day healthy! (I’ve tried many times for running).
I went into race day feeling extremely well prepared and confident. It was great to see Mark in the transition area race morning. My goals – finish the race quickly and comfortably and enjoy the day. I started the swim slow and was 29th out of the water, moved up to 6th on the bike and finished 3rd overall and first in my age group in 11:08. To say I was ecstatic is an understatement!
I don’t think I would have been able to accomplish this in my first year as a triathlete without Mark’s help. He has really been able to focus my training and racing. I recommend Mark to anyone, beginner or experienced athlete. I only wish I had started working him sooner. I am moving to Calgary at the end of the year, but I will continue to work with Mark as I strive to find my potential as an athlete.
Trevor B
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I hired Mark to help prepare me for the ITU World Short Course Championships in Cancun as I wasn't sure how to peak for Nationals in July and then rebuild to compete in November at Worlds. It was a smart move, as I've learned lots working with him over the past five months. His low key style and his ability to listen and adapt my training plan to my needs has helped keep me on track and has kept in check my natural tendency to go too hard all the time. Based on my own research and years of racing, I've found Mark's training plans reflect good science and up-to-date training approaches; they also have good variety in them so that I don't get stale doing the same old thing all the time -- one of the weaknesses inherent in self-coaching. With Mark's help I've had a successful, injury free 2002 season and am still feeling pumped as I get ready for World's.
Bob S
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Being new to the triathlon scene was at first an intimidating experience, but it was made a lot easier by choosing a fun, social group to train with When I started with 321 Tri Group, I had no idea how to set up a training schedule. I knew I had to swim, run, and bike but had no idea how much and at what intensity. With an incredibly busy work schedule, I needed a training group that could offer a variety of scheduled workouts. 321 Tri Club not only gave me access to daily workouts with an experienced coach, but also access to an incredibly positive group of people at a variety of different fitness levels that all shared the common goal of having fun. Through Coach Bates, I learned how to train smart, set mental goals, and how to obtain a level of fitness that I would not have been able to achieve on my own. This year has been an incredibly motivating experience, and I am extremely stoked about continuing my training with 321 Tri Club. I hope that I can inspire others who have goals involving swimming, biking, running, or a combination of these sports in the future to do the same.
Stacy G
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Mark Bates and 321Coaching is exactly what I was looking for in a triathlon club: personable and expert coaching combined with a variety of swim, bike, and run workouts. Mark offers highly qualified and individualized coaching to athletes of all levels. He has enabled me to really see progress in reaching my athletic goals. In particular, my swim wouldn't be where it is today without his guidance, expertise, feedback, and enthusiasm.
Ron
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I was coached by Mark for the 2002 racing season. During that time I achieved personal best times in both Olympic distance triathlon and 10 km races. As well, I qualified for the short course World championships in Cancun. I found Mark to be very knowledgable, professional and supportive and have always recommended him to other athletes looking for coaching.
Jessica D
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Dreaming is my favorite pastime. But what do you do when you feel that you can vision the dream, but you just can’t quite touch that star? I came to a conclusion that in order to be successful at the Age Group World Championships in Cancun Mexico, in November, this year- I needed to become a better juggler. Imagine yourself as single mother, university student, and a triathlete. Imagine the unpredictability of raising a 7year-old boy on your own, writing midterms, essays, late night studying, swim, bike and run practices- all on your own. Did I mention that sleeping and eating also have to fit into the equation? Oh, and my son likes me to read to him. Let me introduce you to the real meaning of the, “juggling act”, and where Mark’s 321 coaching helped me reach my goals.
It seems that no matter how much a person can dream and wish, there is a gap between the mind and body. It is this gap that intrigues me to rise to the challenge every time I race in triathlon to measure this gap within myself. This race was a learning experience for me that I will never forget I was amazed at how Mark’s visionary scheduling and his philosophy of sport brought balance into my chaotic life. He gave me the skills to “juggle” safely, so that nothing “falls to the ground”. And if it does- how to pick it back up again, face it and gain something positive from it.
Mark adjusted my workouts to realistically fit my schedule- that actually translated my dream into a pathway for me to see how it would become a reality. Mark helped me to keep focused, he was tough when I needed it and caring when I needed it, too. The major theme for me this season was to always try my best no matter what obstacles may arise around the race or within it on that day. It was for me to see that challenges are a precious gift, for they define who you are by how you accept them or pass them off. Becoming a World Class Mom- getting to that starting line with a smile wasn’t easy. With Mark’s coaching, my dream became reality.
Kim M
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