Coaching Philosophy
"Any plan of action has costs and risks, but those are far
less than the costs and risks of comfortable inaction". ~JFK
Photo (left): Rob finishing 5th overall at the 2011 Great Floridian IRON triathlon.
Tranter Triathlon Coaching uses an evidence-based training program that reignites natural pleasure centers in your brain, that will enable your body to be stronger, limit injuries and to travel further and faster than ever before.
Through my experiences with Olympic coaches (Triathlon: Barrie Shepley, Canoe/Kayak: Dennis Green, Cycling: Aldo Sfalcin), elite athletes (Triathlon: Simon Whitfield, Lisa Bentley, Sharron Donnelly and Track: Gary Reed) and educators/researchers, I found nothing was worth having unless it involved tremendous work ethic, innovation and significant risk-taking. It was this belief that inspired me to create Tranter Triathlon Coaching.
Please be advised, Rob believes in quality programming with only a few disciplined, accountable, focused, passionate and courageous athletes. If you do not see yourself fitting this mold, come back when you are ready.
HOW THE RUBBER MEETS THE ROAD
Physical adaptation to training can be interpreted online. Four workout files are detailed below. Each provides a direct measurement of how the athlete is adapting to the training program.
Personal Best program athlete - Elite AG Ironman (July)
Cycling workout - Observations:
- Average power sustained by this athlete was 207 watts for 3 hours (2500 KJ of work)
- The 37-year-old 69 kg athlete possessed a relative output of 3 watts/kg requiring 2500 kcal
- This data suggests a 5-hour 180k Ironman distance bike split was a reasonable goal
- This stress was carefully placed in the program to maximize adaptation
Personal Best program athlete - Olympic-distance triathlete (September)
Running workout - Observations:
- Average heart rate sustained by this athlete was 159 bpm for 1 hour, 19 minutes
- The 35-year old 70 kg athlete possessed a relatively stable pace of 3:45/km for 21k
- Coupling of speed and heart-rate had a high correlation (great aerobic capacity) but had some trouble buffering lactate
- 10k and 21k performance increased when lactate threshold training was introduced in Base II phase
Champion program athlete - Elite AG Duathlete (July)
Cycling workout - Observations:
- Maximum power, a goal of time trialing was achieved at 1100 watts for 4 seconds
- The 40-year old 67 kg athlete possessed a relative maximum power output of 16.4 watts/kg
- Hill climbing ability was simulated in a 10-minute broken effort (5 x 2 min.), holding 450 watts!
- This workout, from the TQTP allowed the athlete to win Duathlon Nationals
Personal Best program athlete - Trail Ultrarunner (October)
Trail ultramarathon workout - Observations:
- Maximal aerobic endurance has been maximized with 7 days to go from race day (**80k race file: located in TTC SECURE LOGIN).
- This athlete is primarily focused on basic physiological needs: conservative pacing, nutrient timing (water/# gels) and foot placement
- 3 days prior, optimal economy was the focus (relaxed posture / gait at race pace) visualizing all weather conditions and coping factors
- Psychological skills (altering "flow/zone" and coping) test: chaffing and frozen fingers at 14k (delay), rolling an ankle (45k), and recovering from a food bonk at 48k (no panic)
WHAT TO EXPECT
Rob Tranter implements:
- Custom-designed ATP (Annual Training Program) Excel files via email and PST (Psychological Skills Training)
- Workout data analysis (from the devices mentioned above), and time management modeling
- Interactive technique analysis, kinesiologist injury prevention, and role modeling what I expect of you!
Please visit services, to view a side-by-side training program comparison, and then visit contact and follow the prompts to submit your application Rob Tranter (Please confirm contact with an email). Thanks!