FAQ

Frequently Asked Questions

Have a Question? I'm here to help.

Who is this coaching suitable for?
Our coaching at Carolina Multisports is suitable for endurance athletes of various levels, including:
  • Beginners taking their first steps into triathlon, running, cycling, or open-water swimming
  • Enthusiasts looking to build fitness, improve technique, and enjoy the journey
  • Competitive age-group athletes aiming for personal records (PRs), podium finishes, or long-course events like Ironman
Whether you're a newcomer smashing initial goals, someone seeking personalized plans to address weaknesses, or an experienced athlete focused on performance, accountability, and injury prevention — our science-based, individualized approach works for you.
 
We welcome adults ready to train smarter, recover better, and live a healthier, more adventurous life through multisport endurance.
Do I need to be a certain fitness level or have previous race experience to start coaching?
No — you do not need to be at a certain fitness level or have any previous race experience to start coaching with Carolina Multisports.
 
Our programs are designed to meet you exactly where you are today. I work successfully with:
  • Complete beginners who have never done a triathlon, open-water swim, or even a 5K
  • People returning to fitness after years off
  • Those who can currently walk/jog a few miles but want to build toward their first race
  • Athletes with some experience who simply want better structure, technique, and guidance
I create fully personalized plans that start at your current fitness level, gradually builds volume and intensity, emphasizes proper technique, and prioritizes injury prevention. The only requirements are:
  • A desire to improve
  • Commitment to consistent (but realistic) training
  • Willingness to communicate how your body is responding
Whether your goal is to finish your first sprint triathlon, complete a half Ironman someday, or simply enjoy moving more — I’ll guide you safely and effectively from day one.
What’s the difference between your coaching packages?
 
At Carolina Multisports, my coaching packages are designed to match your needs, commitment level, and goals:
  • Basic Package
    Ideal if you want a solid foundation with structured training plans, ongoing guidance, and strong accountability to stay consistent and build progress steadily.
  • Standard Package
    Perfect for athletes seeking more personalization — fully customized plans plus extra tools and resources to accelerate success, address weaknesses, and optimize your training.
  • Premium Package
    Best for those who want it all: a completely custom, high-touch experience with full access to advanced coaching services, in-depth support, specialized analyses, and maximum personalization for peak performance.
Whether you're just starting out or chasing big goals, there's a fit for you.
 
For full details and side-by-side comparison, check out the single sport training packages HERE and/or our Multisports Packages HERE.
As a multisport athlete, I’m training in various sports, but I need assistance with only one. Would I still be able to enroll in Single Sport coaching, and will you accommodate my existing training schedule?
Yes — you can absolutely enroll in any Single Sport coaching at Carolina Multisports, even as a multisport athlete.
 
I offer dedicated single-sport training plans designed for athletes who want targeted improvement in one discipline while handling the others independently. My approach is highly personalized:
  • During onboarding, you'll share your current routine, goals, and any races/events — I adapt everything to fit your life and multisport background.
  • I then build a custom plan around your existing training schedule.
  • I'll integrate the coached sport seamlessly to avoid overload, prevent injury, and support overall recovery.
This makes single-sport coaching a great fit if you need expert guidance in just one area (e.g., swim technique, run form, or cycling power) while maintaining balance.
How personalized are the training plans?
My training plans at Carolina Multisports are highly personalized — never cookie-cutter.
 
Every plan is fully custom-built for you based on:
  • Your specific "why" (motivation and goals)
  • Current fitness level and experience
  • Schedule, lifestyle, and life balance
  • Race targets and timeline
  • Strengths, weaknesses, and any injury history
  • Feedback from workouts (via TrainingPeaks)
This individualized, science-based approach ensures every session has meaning and fits your life. 
What platform do you use for training plans and communication?

I use TrainingPeaks as the primary platform for training plans, performance tracking, and athlete communication.

To support a fully integrated and data-driven coaching experience, I also use the following tools:

  • Velocity Cycling Platform – for advanced cycling analytics and performance insights

  • Best Bike Split – for race-specific pacing, power targets, and course execution strategies

  • INSCYD – for metabolic testing and individualized intensity prescriptions

  • WhatsApp group chat threads – for real-time updates, team communication, and event coordination

Together, these platforms allow for precise planning, clear communication, and a highly personalized athlete experience.

Do you provide nutrition guidance?

Yes, I provide high-level nutrition guidance as a foundational part of training and performance.

While I am not a registered dietitian or licensed nutritionist, nutrition is incidental to effective coaching and is addressed at a practical, performance-focused level. My guidance includes:

  • General fueling principles to support training load and recovery

  • Workout and race fueling strategies for swim, bike, and run sessions

  • Hydration and electrolyte planning based on duration and conditions

  • Race-day execution frameworks to simplify decisions under stress

When athletes require individualized medical nutrition therapy or detailed dietary planning, I refer to or collaborate with licensed sports dietitians to ensure appropriate, evidence-based support.

How do you handle injuries or missed workouts?

Injuries and missed workouts are handled with flexibility, communication, and long-term athlete health as the priority.

My approach includes:

  • Open communication to quickly understand what was missed and why

  • Plan adjustments depending on the training package you are on, to reduce risk while maintaining training continuity

  • Modified sessions or alternative workouts when appropriate

If an injury is present, I focus on protecting long-term consistency over short-term gains and will recommend rest, cross-training, or referral to qualified medical professionals as needed.

Can you help me with race day strategy?

Yes, I provide comprehensive race-day plans for your event. 

Race-day support includes:

  • Swim, bike, and run pacing strategies tailored to your fitness and race distance

  • Power, pace, and heart rate targets based on training data and testing

  • Course-specific planning using tools like Best Bike Split and historical race data

  • Fueling, hydration, and execution plans to minimize mistakes and decision fatigue

  • Contingency planning for weather, terrain, and race-day variables

The goal is to give you a clear, confident execution plan so you can focus on racing—not improvising.

How long should I be coached before my “A” race?

 The ideal coaching timeline before your “A” race depends heavily on your background, experience, and current fitness.

Key factors include:

  • Training history and consistency

  • Current fitness level

  • Race distance and goals

  • Injury history and available training time

As an industry-standard guideline for athletes starting from scratch:

  • Sprint triathlon: ~8–12 weeks

  • Olympic distance: ~12–16 weeks

  • 70.3 (Half Ironman): ~20–24 weeks

  • Ironman: ~24–36+ weeks

Athletes with prior endurance experience may require less time, while those new to structured training often benefit from a longer runway. The focus is always on building durable fitness, not rushing preparation, so timelines are adjusted to match what each athlete brings to the table.

Do you offer strength & conditioning programming?

 Yes, I include strength and conditioning programming as part of a well-rounded triathlon training approach.

My strength & conditioning support focuses on:

  • Injury prevention and durability

  • Improved movement quality and stability

  • Sport-specific strength that supports swim, bike, and run performance

  • Efficiency and economy, not unnecessary fatigue

Programming is integrated with your endurance training, scaled to your experience level, and adjusted throughout the season to complement—rather than compete with—your primary sport training.

Do I need any special equipment to work with you?

No special equipment is required to work with me, but certain tools can significantly enhance the coaching experience.

While I don’t technically require any equipment, my onboarding guide outlines a complete list of recommended gear to help you get the most out of your training.

At a high level:

  • General training: A GPS smartwatch and a chest-strap heart rate monitor for reliable data

  • Swimming: Many tools are provided by pools, and these common aids (pull buoy, paddles, fins) can be helpful

  • Cycling: A power meter (pedals or crank-based preferred) is highly recommended for accurate training and pacing

Training plans can always be adapted to what you currently have, with recommendations scaled as your goals and investment evolve.

What happens if I need to take time off (vacation, work travel, illness, pregnancy, etc.)?
Life happens — I build flexibility into every plan at Carolina Multisports. 
 
If you need time off for vacation, work travel, illness, pregnancy, family commitments, or any other reason, here's how we handle it:
  • Full communication — Use the availability function in the Training Peaks App to alert me to your travel in advance.
  • Smart adjustments — I'll modify, reduce, or pause your plan to match your situation:
    • Short trips/vacations: Maintain fitness with lighter workouts, travel-friendly sessions, or a maintenance block
    • Illness/injury: Prioritize recovery with reduced volume/intensity or complete rest as needed
    • Longer breaks (pregnancy, major life events): Create a safe ramp-down and structured return-to-training plan
  • No penalties — Missed workouts don't "count against" you. I focus on long-term progress, not perfection.
  • Re-entry support — When you're ready, I ease you back in to avoid injury and rebuild momentum smoothly
My goal is sustainable training that fits your real life — not the other way around.
 
Note: I do NOT refund monthly payments for vacation, business or other short trips. See my refund policy for more details. 
How do I know if we’re a good fit before committing long-term?
The best way to know if we’re a good fit is to experience how we work together — which is why I offer a free discovery call before any commitment.
 
Here’s how you can feel confident we’re the right match:
  • During our no-obligation discovery call, we’ll chat openly about your goals, current fitness, schedule, challenges, and what you’re looking for in a coach. I’ll share how my personalized, science-based approach could help you specifically.
  • You’ll get a clear sense of my coaching style — supportive, flexible, and focused on long-term progress over quick fixes.
  • Many athletes tell me they knew right away it felt right because the conversation was genuine, detailed, and tailored to them (not generic).
To see what other athletes say about working with me and the real results they’ve achieved, check out my Testimonials page.
Do you provide bike fitting, swim video analysis, or other specialized services?
 
Yes — I offer several specialized services to help you dial in technique, efficiency, and injury prevention as part of my coaching.
 
Here's what I provide:
  • Movement Screens — Basic functional assessments during onboarding or as needed to address mobility, strength imbalances, and recovery.
  • Underwater Swim Video Analysis — I capture and review your stroke (often annually in Premium packages) to identify improvements in body position, catch, pull, kick, and overall efficiency.
  • Bike Fit — Professional bike fitting to optimize your position for power, comfort, and aerodynamics.
  • Gait Analysis — Video-based run form assessment to spot inefficiencies, reduce injury risk, and boost speed.
I also offer these services as targeted add-ons. My focus is always practical: we turn insights into actionable changes that fit your training and goals.
What happens after my "A" race — do you offer off-season or maintenance plans?
 
After your "A" race, we shift focus to smart recovery and building sustainably for the long haul — Crossing that finish line is just one chapter. I emphasize multisport as a lifelong lifestyle, not a "one and done" event.
 
Here's what happens post-race:
  • Immediate Recovery Phase — We start with a structured down week or two of very light activity (or complete rest if needed) to let your body heal, reduce inflammation, and recharge mentally.
  • Off-season/Maintenance Plans — I then transition you into a customized maintenance or base-building phase. This keeps fitness steady without burnout, rebuilds aerobic foundation, and addresses any lingering weaknesses.
  • Cross-training & Skill Work — I actively encourage (and program as you request) fun cross-training activities, strength sessions, technique drills (e.g., swim stroke refinement, run form tweaks, cycling efficiency), or even new pursuits like trail running or yoga — whatever keeps you moving joyfully and balanced year-round.
My philosophy is all about consistency over time, moderation, and staying healthy for years of multisport enjoyment — not peaking once and crashing. I evolve your plan continuously so you're always progressing toward your bigger "why," whether that's more races, better health, or just loving the active life.
 
 — let's talk about the next ones! Reach out for a free discovery call to discuss your post-race plan. I'd love to help you keep the momentum going strong.
How confident do you feel with where the company is going?
What technology and tools do I need to get the most out of your coaching?
Do you offer virtual or in-person coaching options?
Yes — I offer both virtual and in-person coaching options at Carolina Multisports, tailored to your package and needs.
 
Everything starts virtual (via TrainingPeaks for plans, messaging, and video calls when needed), giving you flexibility no matter where you are.
 
Here's how in-person works for either single or multisport training packages:
  • Basic Package — All virtual. Perfect if you prefer fully remote coaching with great communication and accountability from anywhere.
  • Standard Package — Virtual core, plus one in-person session per month (where location allows — great for hands-on check-ins, technique tweaks, or motivation boosts).
  • Premium Package — The highest touch: Virtual foundation with weekly in-person sessions available, so we can dive deep into form, bike fits, swim analysis, and more in real time.
I also run group training opportunities open to the general public such as open water swim practices in-person or virtual group rides on the Velocity platform — think fun, structured sessions for swimming, cycling, running, or brick workouts. These are excellent for building community, getting extra practice, and staying motivated year-round.
Do I have to live locally to Raleigh, NC to sign up for coaching?
No — you do not have to live locally to Raleigh, NC to sign up for coaching with me at Carolina Multisports.
 
Through the TrainingPeaks platform, I coach athletes from all over the world! Whether you're in California, Texas, Australia, Taiwan or anywhere else, we make it work seamlessly:
  • Fully customized plans delivered and tracked in TrainingPeaks
  • Daily/weekly communication via messaging in the app (super convenient across time zones)
  • Video calls for check-ins, onboarding, or technique reviews when needed
  • Virtual tools for progress monitoring, feedback, and adjustments
For those who do live in or near the Raleigh area, I offer in-person sessions as an added bonus (monthly in Standard, weekly in Premium). But the core coaching experience — personalized, responsive, and effective — is 100% virtual and location-independent.
How do you incorporate data from wearables (e.g., Whoop, Oura Ring, Garmin HRV)?
 
I love when athletes bring data from wearables into our coaching — it makes everything more precise and personalized at Carolina Multisports.
 
I incorporate data from sources such as HRV, sleep, recovery scores, etc.) to guide your training and recovery decisions.
 
Here's how it works:
  • Direct integration — Through the TrainingPeaks app, most smart devices connect seamlessly to automatically import key metrics (e.g., HRV, resting heart rate, sleep quality, recovery status). This pulls data right into your daily dashboard for me to review alongside your workouts.
  • Manual input option — For devices that don't connect directly, you can easily log important numbers manually in TrainingPeaks metrics, comments or notes — I still use them fully. 

The more data, the better — It turns numbers into actionable coaching!
 
These insights directly inform plan adjustments: we dial down intensity on low-recovery days, push harder when you're fresh, prioritize sleep/recovery strategies, and prevent overtraining or burnout. It keeps training smart, sustainable, and effective.
Why hire a coach instead of using a pre-built plan or self-training?
You're right — pretty much everything you need to train for triathlon, running, or cycling can be found on the internet these days: free plans, apps, YouTube tutorials, forums, and even AI-generated programs.
 
But here's why so many athletes have chosen to hire a coach like me instead of going solo or using a pre-built plan:
 
I bring the human element that technology simply can't reproduce. I've been in your shoes — racing, struggling with injuries, balancing life, doubting myself on tough days — and that lived experience lets me truly understand what you're going through. I know when to push, when to pull back, and how to adapt in real time based on how your body (and mind) actually responds. I offer
  • Nuanced, real-time adjustments — Spotting subtle patterns in your feedback, sleep, HRV, or how a workout felt.
  • Emotional support & accountability — The motivation on low-energy days, celebrating wins, helping you bounce back from setbacks.
  • Holistic personalization — Weaving in your unique life (work travel, family, stress) with technique tweaks, injury prevention, and long-term sustainability — not just numbers on a screen.
  • Experience-driven intuition — Years of coaching of athletes means I anticipate issues before they become problems.
What is your cancellation/refund policy?
 
I understand that life can change unexpectedly, so I want to be clear and fair about my cancellation and refund policy at Carolina Multisports.
 
Coaching services operate on a month-to-month basis, giving both of us flexibility. You can pause or cancel at any time, but here's how it works:
  • Monthly payments are non-refundable once services have begun for that billing cycle.
  • To avoid being charged for the next month, simply let me know before your next billing date — I'll pause billing for off-seasons or cancel indefinitely as needed.
  • 6-month and 9-month contracts for Standard and Premium Packages can only be paused or refunded for medical injuries, loss of job, or other major life altering events. 
  • No penalties — just clear communication so we can adjust smoothly.
This keeps things straightforward and respectful of both your commitment and the personalized work we do together.
 
For the full details check my Refund Policy.
How do I get started — what's the onboarding process like?
Getting started with Carolina Multisports is straightforward, welcoming, and designed to set you up for success right away.
 
  • Reach out for a free discovery call —  Schedule a no-pressure, 30–45 minute chat (phone or video) where we talk about your “why,” current fitness, schedule, challenges, any races on the horizon, and what you’re hoping to achieve. This is where we confirm we’re a great fit.
  • Pick and purchase your package — Once we’ve talked and you’re ready, choose the coaching package that best matches your needs (Basic, Standard, or Premium — for either the single or mulitpsport focus). Complete your payment and proceed to the Get Started page and follow the instructions.
  • Submit intake forms — please take your time to be as thorough as possible with your training history, past injuries, current schedule, equipment details, nutrition/recovery habits, wearable data, and any other relevant information. This helps me build the most accurate, safe, and effective plan for you. You’ll also need to review and sign the liability waiver to officially get started.
  • Set up and connect accounts — I’ll get your TrainingPeaks account created or linked (required for plans and communication), connect any wearables (Garmin, Wahoo, etc.), and make sure everything syncs smoothly.
  • Kickoff call & first plan — We'll hop on one or more onboarding calls (depending on your package) to review your intake forms, set priorities, and answer questions. Shortly after, your fully customized training plan lands in TrainingPeaks — ready for you to start Day 1!
The whole process typically takes 5–10 days from first contact to your first workout. Depending on your package, it can then take up to 4-6 weeks to compete the entire onboarding process, but you'll be training the entire time. It’s designed to feel supportive and exciting from the very beginning.