Now that the New Year has begun, you are probably thinking about how to stay motivated through the long, chilly winter months in Northeast Ohio. An effective way to stay motivated and take your training and racing to the next level is to hire a coach.

Coaches provide custom training schedules and training tips. Furthermore, hiring a coach also provides accountability for getting your workouts done. It is much harder to skip a workout if you know a coach will be checking your training log.

Benefits to hiring a coach:

Customized training plans. After an in-depth discussion about your training and racing goals, a coach will create a custom, periodized training plan. The plan is designed so that your fitness peaks at the appropriate time during the season. It also will help you avoid overtraining.

Motivation. If you have trouble motivating yourself to stick with your workouts, a coach can provide you with incentive and positive feedback.

Knowledge. A coach adds perspective and a better understanding of your personal needs, as well as teaching you proper training methods. Smart training is the best way to improve and avoid injury.

Selecting a coach:

Availability. Most coaches will clearly outline their communication policy. You want your coach to be available to answer questions about your
training in a timely manner. Coaches who restrict client communications, such as once a week, likely are too busy to give you individual attention.

Training/background. Anyone can call themselves a coach. I recommend choosing an individual who has personal experience with your sport and certification or training in that sport. (Read on to learn about different types of certification.)

Personality. You should get along well with your coach. Ask yourself, “Can I work with this person?” Most coaches will have a preliminary in-person meeting with you to discuss your goals and thoughts on your training. This is a good time to get to know that person and decide if they are the right coach for you.

Finding the right coach:

Depending on your sport and goals, there are many options for coaches. Not all triathlon coaches have certification from USA Triathlon. Some may be certified by USA Cycling or Road Runners Club of America. The best way to find a coach in your area is to search the Internet for each of these organizations and see who might be available. Furthermore, contact local sports clubs to ask about coaches that might be working with athletes in that group. Here is a list of organizations to help you in your quest:

USA Triathlon (www.usatriathlon.org). This organization provides a number of resources for coaches in the field of multisport, including certification courses, continuing education programs and clinics, as well as the opportunity to network at various events across the country. USA Triathlon offers three certification levels that provide coaches with valuable knowledge they can use to help clients achieve their fitness, training and racing goals. There are more than 1,600 certified triathlon coaches in the United States and abroad.

USA Cycling (www.usacycling.org). USA cycling also provides three certification levels for coaches. USA Cycling’s coaching structure begins with level 3 and proceeds to level 1. There are more than 1,400 certified cycling coaches in the United States.

Road Runners Club of America (www.rrca.org). The goal of the RRCA coaching program, which includes certification and continuing education, is to provide trained individuals who work as coaching professionals for the sport of distance running from beginner to advanced runners. The RRCA has certified more than 1,000 adult distance running coaches nationwide.

Log onto OhioSportsandFitness.com for a complete list of triathlon clubs.

Angela Ridgel, Ph.D., is a neurobiologist and a certified personal trainer with the American College of Sports Medicine. Dr. Ridgel is an assistant professor in exercise science at Kent State University. She has competed in sprint, Olympic and half-ironman distance triathlons since 2001.

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