Triathlon Coaching

Juggling three sports can be a challenge. I’m here to help.

Triathlon coaching services include all of the following:

Comprehensive Training Plan*

You’ll receive a custom training plan that’s specifically designed for you and your target goals, delivered through the industry’s most powerful platform, TrainingPeaks.

Link your gear and favorite apps like Garmin Connect, Wahoo, Strava, or MyFitnessPal to upload and track all your workouts and nutrition, all in one place.

*A premium TrainingPeaks account is required for coaching services and is an additional charge. Accounts must be purchased directly through Click on the link above for pricing options.

Underwater Swim Analysis*

We’ll start with a conversation about your goals and an assessment.

The assessment will include several video angles, above and below water level, that will be provided to you to help define limiters, improve technique, and prevent injury.

Drills will be identified and incorporated into your training plan.

Regular assessments will be conducted to document progress and provide continual visual feedback.

*All analyses are conducted at either the Triangle Aquatic Center or the Optimist Pool. Lane rentals are an additional fee and are paid for by the client.

Open Water Swim Training

Swimming in open water is a lot different than swimming in a pool as you can imagine. But don’t worry.

First, we’ll start in the pool with workouts designed to mimic open water swimming. Once your confidence grows, we’ll go out to the lake to roped-off swim areas. Eventually, we’ll take the training out to the open water.

Comprehenive Bike Fit

First things first. We’ll make sure you fit your bike properly.

This is crucial to reduce the possibility of injury, increase power, and help decrease fatigue.

Smart Trainer Functional Threshold Power (FTP) Test

Before we start training, we’ll start with a conversation about your goals and a functional threshold power test (FTP) on our Wahoo smart trainer. This will help to get your training off to a great start by setting your power and heart rate zones. This will help ensure that you reach your maximum fitness potential without over-training.

As an added benefit of being a Carolina Multisports client, if you don’t have a trainer, you’re welcome to schedule a session at no charge during inclement weather.

Regular FTP tests will be conducted to document your progress and adjust workouts.

Cycle Training

As the longest portion of a triathlon, cycling is a crucial skill to master.

We’ll start with a focus on handling skills for all types of weather and road conditions. We’ll also work on cycling form.

If you have power meters in your pedals, we’ll incorporate power-based training to increase your endurance and strength. If not, we’ll focus on your perceived rate of exertion.

You’ll also learn proper nutrition while you’re cycling, to set up a great run off the bike.

Basic Gait Analysis

After a conversation about your goals and health history, we’ll assess your overall form, strike pattern, stride length, and cadence. These areas are critical when increasing your distance.

Run Training

Running after you’ve already swum and cycled a considerable distance is tough. There are a few extra skills and additional training required to bring you safely to the finish line of a triathlon.

Transition Training

If three sports weren’t enough, the transitions in between each one can be complicated and time-consuming if they aren’t carefully planned and executed.

You’ll learn tips and tricks of the trade to make this part of your triathlon go smoothly.

Targeted Strength Training

A strong body is your first defense against injury. For endurance sports, it is also crucial in helping you maintain form over a long distance.

Before you begin your training program, you’ll receive a functional movement screen to identify any potential limiters and ensure you are prepared for additional loading and training.

A personalized strength training plan will be integrated into your overall training plan based on your needs, following the Original Strength principles.

We’ll return to the FMS screen regularly to assess your changing needs and document your progress.

Click on the links above for more information.

Mindful Recovery

A healthy nervous system is the foundation to athletic performance. Understanding how your body detects and responds to stress and being able to manage its effects, not only allows you to recover faster, but reduces the chances of overtraining, burnout, and injury.

Utilizing the principles of Original Strength, learn how to press RESET on your nervous system, unleashing your body’s potential.

Basic Nutrition Coaching

Your training and recovery can be enhanced with the right fuel.

By tracking your food intake, we’ll develop a nutrition plan to help you get the most out of your experience.

Race Day Preperation and Planning

Once you’re prepared physically and mentally, the perfect race day plan will make sure you know what to do, and how to adapt so you have a great experience.

You can do this.

As a newcomer to triathlon, my race fitness and technique have greatly improved through the 3 months I’ve been working with Joel. His workout blocks, advice, and analysis helped me smash my stretch goals in my most recent race. As a coach, he’s always been available and responsive to questions via email or phone. Looking forward to more great race experiences and PRs ahead.

– David

Joel is personable, intentional and approachable. Nothing pretentious about Joel! He provides personalized assessments for each activity and overall flexibility. This has been huge for me because the workouts are tailored to correct and improve MY weaknesses. It is one thing to just put in the miles but an entirely different thing to put in the correct miles. I am excited to see how I improve over the next year as I head toward my Ironman goals.

– Paulette