Archive for coaching

2012 – Kicking Ass, The Recap

Posted in Triathlon with tags , , , , , , , , , , on October 30, 2012 by brianestover

It’s been a great season for Accelerate 3 athletes. Just about everything has gone according to plan. People are faster than they were before, people are winning and when those things happen I’m a very happy coach with very happy athletes. Happy might be an understatement though. It’s been a very, very successful year for a lot of athletes. The adage still holds true. Do the work and the results will follow. I’m fortunate to have a great group of hard working athletes. To you girls and guys I say thank you.

How well has the season gone? Awesome would be a HUGE understatement. It’s actually hard to select the top performance. Could it be a World Championship title, or having three athletes qualify for their elite licenses, or seeing people make 5-15 minute gains over last season, or watching people run faster in a triathlon this season then they were running in open races last season? While there were truly some phenomenal performances, I’m going to let their results speak.

Some of the highlights for WTC events include having the overall amateur woman at three 70.3 events, Augusta, Miami and Muncie spread among two of my athletes. An Age group win and 9th amateur on the day at the 70.3 World Championships, 2nd in the age group, 11th amateur and 40th overall at IM Hawaii, an age group win and 10th amateur on the day at the UK 70.3, 3rd in the age group at Boulder 70.3 and having an athlete post the 10th fastest run time on the day at IMNYC. Out of the seven WTC events, only once has an athlete not finished either overall as the top age group racer or in the top 3 in their age group. That’s some serious ass kicking by Accelerate 3 athletes.

Other results include the fastest female age grouper at St. Anthony’s triathlon…again. 2nd age group male overall and winner of his age group at Abu Dhabi, a course record at the Lowes TT series, AL TT Cat 5 State Champ, SE Regional Cat 5 TT Champ, NC TT Cat 3 Silver medalist, 2nd overall male in the Tucson Triathlon Series and 3rd male overall in the Inside Out Sports NC Triathlon Series. The 1st female overall in that same series is an Accelerate 3 athlete. It’s also the first time in the 11 year history of the series that a female has scored more then 10,000 points in more than one race in a season while going undefeated.

Accelerate 3 athletes have won 16 races this season, have another 15 2nd and 3rd overall finishes. They also recorded 16 top 3 age group podiums excluding overalls. Oddly or thankfully, no one finished either 4th overall or fourth in their age group all season. There has been only one 5th overall and one 5th in their age group. It seems my athletes prefer first through third. Who am I to complain? There have been numerous PB’s across triathlon, cycling and running events by my athletes. Three of my athletes have qualified for their elite license for next year. I’m looking forward to taking these and everyone I coach to the next level next season.

And yes, I’m very, very proud to call these over achievers my athletes.

As I look forward to 2013 there are several big changes on the horizon. I’ll be making the jump to full time coaching, which I am rather excited about. For the first time in ten years, I’ll be able to take on more then 1-2 athletes per year. A lot of times when this happens people have to just expand. I’m reloading while I expand. If you are looking for a coach or are a top age group athlete looking to step up to the elite level, contact me.

There are one or two big things in the works for Accelerate 3. You might see Accelerate 3 morph into something bigger and better then it currently is. I suspect the competitors of the people I coach will be less thrilled about all the changes. But then isn’t that always the case?

Keep checking in to see the changes! Thanks for reading.

The Most Awesome Thing About Coaching

Posted in Triathlon with tags , , , , on April 1, 2010 by brianestover

Why do I still coach after about 15 years of it? Partly because of the challenge. Partly because I like helping others achieve and succeed beyond their expectations, partly because I think I’m pretty damn good at it. About 2-3 years ago, I almost quit coaching. One day, probably in the next few years, I will. One of the main reasons I still coach is because of the emails and phone calls I get from my athletes, like the one below from Cory. Here is an athlete that has struggled over the last five years with some issues. He has a weird work schedule that allows him only running and the occasional swim and bike for 3-4 months of the year. After many emails and phone conversations, there was a challenge presented from our conversations, something that his previous coach couldn’t help him do, something that he was frustrated over, something he was struggling with that I thought I could solve. This is why I coach, the process that coaching is and the emails, phone calls and texts like this. Read below.

5 years…5 fricking years

It’s taken me 5 years of attempts to finally have a race that I don’t puke, I don’t stop and walk, I don’t watch people pass me that I know I should be faster than. I can’t even begin to tell you how happy I’ve been the last 24 hours.

Swim: The swim went awesome I came out of the water 5th overall. I was really calm and comfortable swimming to the point that I forgot I was in a race. I could have easily kept swimming another lap. Swim time 28:16

Bike: The bike course was a loop through the town and then out on the highway to a turnaround and back. It was uphill with a bunch of rolling hills pretty much all the way to the turnaround. On the way out there was a headwind blowing. The first hour I stayed pretty conservative right around 220. After an hour I upped the wattage to 230-235 because I knew that on the way back I would be coasting on some of the downhills. I just kept my head down and pedaled my way through the wind. Once I hit the turnaround I tried to stay around 235-240 and ride with the wind and downhills as much as I could. It took 2 hours to get to the turnaround and a little over an hour to get back. Looking at my power file I was pretty happy at my pacing through it. According to my PT the course was 58 miles instead of 56. And after I got done I could have kept on riding if I needed to.

Run: My arch nemesis. The course was an out and back twice with one big hill in the middle. I started the run conservatively and built into it like you said. After 4 miles I was kind of waiting for the bonk to come and my legs to die out, or my stomach to get sick, or something to happen. When nothing did and I kept running, especially up the hill, I was on cloud nine. Once I hit the turnaround and had 3 miles left I just went for it. I powered up the hill and cruised comfortably on the way back to the finish with a smile on my face from ear to ear. According to my GPS the run was short by almost a mile and a half. The RD said it was short in the briefing, but I could’ve kept going the last 1.5 miles at my pace easily. My first mile was a 7:27 and my last mile was a 7:33.

This is the best part. When I was done I was thirsty, but I had NO stomach problems. NO cramping. Nothing. I was just tired that’s all. It was awesome. 30 min later I was drinking the first beer of the night. Even today I’m not sore at all just a little tired.

So that’s it, the first successful race I’ve ever had over an olympic distance. A new PR of sorts with a long bike and short run but I’ll take it. I was fit, prepared both physically and mentally, and confident. I can’t thank you enough for this. I can’t wait for IMSG. It’s going to be tough but I know i’ll be ready.

If there’s one that has become very obvious to me these last couple months it’s this. You know your shit. There’s no gimmicks, no fancy this or fancy that. Let me guide you in doing hard work and results will follow.

Thanks again



Posted in Random Stuff with tags , , , , , on November 1, 2009 by brianestover

Yesterday, I had the chance to go watch one of my athletes run in the Javelina Jundred Trail Race outside of Phoenix. She was doing 100k, which is a rather long way to run.  Typically I coach triathletes, bike racers and runners.  I’ve never coached ultra runners before that I can remember.

As a coach, I can watch athletes and pick out those that are shelled, over their heads, those that are looking fit, fresh and good even at 3+ hours into the event.  I staked out two different positions on the course. This allowed me to observe the same athletes 3-4 times through out the day.  You could really see people whose training had derailed, who were in survival shuffle, who was and was not going to make it.  Those who had been smart early and those who had not. Best of all you could watch the changes as the day rolled on.  Lurking in the staging area was really interesting as well. Some people made me wonder what they were thinking.

Today, as we chatted about yesterday, I realized from my notes both with her about her race and on my observations from the race, that there was a ton of info learned about ultra running.  More importantly, much of this info has application towards other events as well. It’s experiences like this that allow me to stick another few bricks onto my wall of knowledge.

It’s of my opinion that far too many coaches fail to absorb the learning these opportunities offer. Fail to assimilate what they observed. Fail to use they knowledge they have, to critically apply it to situations that are non specific to it.  It’s lessons such as these that allow me to see how far I’ve come as a coach over the last decade, how much I’ve learned in that time.