I have had a triathlon coach since 2014. I had been racing for 5 years and made the decision to chase a big goal, Kona.  I’d had good results on my own but I felt like the next step would require more.

At first, I don’t think I understood what being coached meant. I assumed a coach would write magical workouts and would always be pushing me to work harder. Now I know that there are no magical workouts, although some can make you see stars, and more often my coaches have said, “I need you to go slower, run easier, and rest more.”

Having an understanding of what to expect in your coaching relationship will help you maximize its potential. Although it might come as a shock, you will be required to do a lot more learning and growing than you thought. Not to worry. It is worth it.

Here is what I’ve learned.

Trust

I’m not a unique or unusual triathlete. I have many of the same type A characteristics seen in most of my early rising, data-recording, three-sport loving friends. The first thing I learned about having a coach was that I was going to have to give up control.  YIKES. This brings me to the first key in getting the most out of a coach. Trust. 

How do you trust someone you found on the internet with your big goals? First, you do your due diligence. Don’t hire the first person who shows up on Google. Then, know that trust takes time. It’s normal to have a breaking-in period or a getting-to-know-you season. Don’t be quick to judge him or her. They don’t know you, like at all, so don’t assume anything. Treat your first season like dating. Take it easy on yourself and them. Finally, remember that getting to know someone takes communication.

Communication

Communication is key number two. I had no idea when I first hired a coach that I would spill my guts, to a relative stranger, in an app called Training Peaks. In nine years, with two coaches, I have never been told to say less. A coach can read data all day but I’ve learned it’s more than that. They need to know what’s up. Are you stressed? Sick? Dealing with life BS? Overloaded at work? Are you fighting mean voices in your head? Coaches are like handlers. Is that just me? Maybe I should be paying more?

Seriously, though, they need to get a glimpse into who you are and how you work. Don’t try the tough girl routine. Don’t pretend you aren’t drowning under the weight of IM training, raising teenagers, life, and the never-ending Midwest winters. Spill it. I’ve found they will sort through the mess and only attend to what matters in doing their job well. They won’t judge, although I have a feeling they sit around with their coach friends and gossip like the New Jersey housewives.

Communication isn’t one way. Your coach should be clear with expectations and reasonably quick to answer questions-ask them. They often lead to funny conversations. The best question I asked my first coach was, “What is the difference between, “SPRINT, and “all out?”  Turns out there is a number line containing about a dozen cue words, with caps and no caps, that are all different. Hilarious. My new coach, I don’t have him figured out, but at least once a week he tells me to run or swim, “smooth-steady.” I cue up Santana and hope for the best. The point here is that if you want the coaching to work you have to talk to your coach, a lot. Don’t expect them to read your mind like you do your spouse.

Commitment

Speaking of your spouse, your relationship with your coach requires commitment. Obviously, I am not talking till death do you part, but longevity matters. Of course, you might find yourself having outgrown a coach or needing a change of stimulus but don’t be quick to bail if you hit a rough spot. The longer you remain with a coach the more trust is built. I’ve found that the more I trust my coach, the more open I am to suggestions. As time passes, I spend less time worrying about making my coach happy (turning things green in TP) and more time authentically communicating (which I think makes my coach happy). I feel more comfortable getting out of my comfort zone because I believe we are partners, although really, I’m the one DYING during “sweet spot,” workouts. I’m the one doing drills that make me look like an idiot in the pool… I digress.

This communication and feedback have led to measurable growth, both in triathlon and personally. However, if you aren’t committed to the process, you will find yourself searching for the next magical workout instead of realizing the growth that comes from the mundane work of consistently showing up.

Trust. Communication. Commitment. 

I’d say that covers it. It’s pretty simple and yet really difficult. When you boil it down, a coach is just a friend with special skills. They will help you see things objectively, listen when you break down, challenge you to grow, keep you focused on your goals, encourage you to be your best, and celebrate your accomplishments. If you can, get one. I’m considering keeping one even after I’m done with triathlon. Who doesn’t need a coach in their corner?