Final Surge Podcast

How do you start or grow a coaching business? It is now January 2019 and one of your goals for 2019 may be to start or grow a coaching business. We are joined by Coach Kyle Kranz who has grown his business significantly over the last few years. We had him on in episode 17 and now he is back to talk specifically about how to grow a business. We talk about specific strategies you can implement today.

Topics covered:

2:35 I want to be a coach where do I start

6:00 At what point do you say I have enough knowledge to take on clients

7:45 What are some of the free resources a running coach can tap into including marketing

12:02 Giving to receive - Jab Jab Jab Right Hook

13:10 Other resources for those who may not have social media background - Personal Trainer Development Center

13:38 Challenges you face as the business grows

16:44 Tools started using once you had a budget

17:46 How do you deal with the challenges of those remote clients - Final Surge

19:30 Channels used in communicating with athletes

21:24 What type of feedback should coaches be looking for

23:04 Challenges early with over analyzing

24:15 First business and taxes

25:38 Actionable item someone can do right now

You can find Kyle online in the following places:

KyleKranz.com

Kyle on Twitter

Kyle on YouTube

Previous Episode with Kyle

Our two most downloaded podcast of all time are Joe Vigil and Tinman. Tinman was in the Phoenix area for a couple days, my home area, so I arranged to get together with him. We agreed to sit down to record a podcast. As I was setting up we were talking about my high school team's season and he went to tell me a story about how to quickly heal sprained ankles, 40 minutes later we were still going but had not officially started the podcast yet. I wish we had, one thing you get from talking to Tom is a mixture of absolute passion for running and incredible knowledge of the science and why. So 40 minutes in I hit the record button and we picked up where we were in the discussion. I hope you enjoy this one as much as I did.

1:30 We need to work on our skills as endurance athletes, how?

• Learn from sprint coaches
• Learn from youtube
• Take sprint mechanic classes and education

2:52 How much time do you work with your athletes on skills?

• Talk about knee drive and arm position often
• Assign training like hill repeats
• Sam Parsons had no power, huge drops when developed power

4:20 Types of hill repeats

• 30 seconds
• mile pace effort, the effort is key
• 1-2x a week but never get away from it year round

5:15 What about if you live in Florida and have no hills

• Drive to hills
• Stadium Steps
• Pull sleds, not too much weight and do technically sound

6:36 Injury prevention

• This helps minimalize injuries, can never escape
• Don't overcook with workouts
• Slow on easy days

7:34 Keep the ball rolling

• Don't do anything to disrupt training
• Post run nutrition
• Dynamic flexibility
• Hill work
• Sleep
• Slow on easy days
• Sleep not texting in bed
• Like a snowball, keep it rolling

10:40 What does it mean to you, when we talk about non-elite runners and easy/hard days

• Modulate days
• Easy days are easy, 2:00 or 2:300 or more slower than current 5k pace
• Cant execute when fatigued

12:18 Walking through a week

• Talking about a cross-country week with a weekly race
• Monday long run with striders
• Tuesday easy run
• Wednesday key workout
• Thursday easy run
• Friday pre-meet work with striders
• Saturday race with a good amount of distance after

13:49 Do you do that year around?

• One long run and 2 quality days a week, race counts as a quality day

14:31 How hard are you going on the quality days

• If not sure use CV reps, hill reps and striders
• Drew did zero of the 8, 10 or 12x400 type workouts in high school, none
• You don't need to go real hard if you are doing plenty of 600, 800, 1000 CV's
• Lots of talk on muscle fibers

23:37 If CV is so great, should you be doing them a few times a week during non-race season

• Dose-response rate, you get almost all you need from one workout a week
• Run 1600 or 800 have them do CV work after the run

26:40 Brogan Austin was recently on our podcast off his national championship, how is training different with a marathoner?

• We never ran a marathon pace workout
• More fast/intermediate CV speed is better
• Challenge is the pounding of the distance
• Cruising speed is more important, 10k/10 mile type pace

29:24 We have a lot of marathon and ultra listeners would their CV work volume be different

• Build up to 20-24 minutes in reps is all you need
• No isolation training, there is only one energy system
• Integrate the different speeds into workouts
• Kids should participate in other sports, but some kids don't like the other sports

36:24 What is the future of Tinman Elite

• Focused on Olympics, already have 3 qualifiers
• Will have everything from 800-marathon in the trials
• Will add females at some point
• We are team, but we are family

43:50 Stryd Power Meter

• Measures lots of components of your stride
• Verticle Oscillation is interesting to watch
• Helps you identify issues
• Analyzing races

Previous Episode with Tom Recent episode with Brogan Austin Tinman Elite Website Tinman Elite Twitter Tinman Elite Instagram Final Surge Instagram Final Surge Twitter Final Surge Facebook Stryd Power Meter

The Hopi Indians have a long history and relationship with running. We talk to Professor Matthew Sakiestewa Gilbert the Director of American Indian Studies and Professor of History at the University of Illinois. Matthew was involved in the making of the movie Beyond the Mesas and has a book called Hopi Runners: Crossing the terrain between the Indians and the Americans.

Background

• Grew up in Flagstaff Arizona
• Part of the Hopi Indian tribe
• Did Phd research on Hopi tribe
• Professor of Indian Studies and History

Hopi high school boys had won 27-state titles in a row and first or second the last 29 years in a row.

Success is telling of their long history of Hopi running

Hopi History

• How long do we run, to the fence and back
• Distance runners in western perspective is distance/time Hopi running was going out and coming back
• Running is the Hopi trustworthy mode of transportation
• Family members pass down the tradition of running and spiritual aspect

Hopi Runners Book Beyond The Mesas Blog Beyond The Mesas Twitter Hopi ESPN Segment

When people were projecting the winners of the Californian International Marathon, which served this year as the USATF Marathon Championship Race, Brogan Austin was not the most mentioned name. Not even close. After his win the message boards lit up, who is this guy, he must be a doper. Turns out he is not a doper but another Tom 'Tinman' Schwartz trained athlete who has been working hard for his moment. And we caught up with him to talk about his win.

Background

• Dad ran to lose weight and would run with him as young as 5 years old
• 1-mile route would run and kept running
• Tried football in 7-8th grade and was too small
• Made varsity as Freshman in high school and progressed from there
• Senior year took on another coach and went from 30 to 70 miles a week
• Ran at Drake but overtrained by working more on side
• After college ran but cut way back

Tinman connection

• Saw success the Tinmen Elite crew were having and wanted to start working with Tom
• Started working with Tom in July 2018
• Tom proved you don't need to outwork everyone
• An approach of one day at a time and keeping the ball rolling
• All workouts are reasonable, feel you could do more at end of a workout
• Questioned if it was too easy
• Never once did we do marathon pace specific running

Training

• Used to do 3 staple workouts, 6-8 mile tempo a 5:00, mile repeats at half marathon pace, 800 repeats at 5k pace. Was only done one of those a week and Saturday long run as a progression
• Ran 12 miles almost every day
• Tom had mix workouts, one we did every 2-3 weeks with 10k pace, then hills, then 800-1600 pace
• Noticed each time did that workout felt progress
• Ran 62:39 in half marathon and knew he was fit
• Workouts are easy to recover from

Expectations Going In

• Had expectations that could win
• 1/2 marathon gave me confidence
• Tinman said could win it
• Consistently doing 90 miles a week with a few longer weeks here and there
• Longest runs 2:20 minutes
• No marathon pace work had me worried, but Tom said at 21-miles you will be stronger than everyone
• Never had a workout could not do because was fatigued

Race

• When Matt Llano opened the lead had to force himself to not go with him, plan was to go 66
• Mid-race started doubting training
• After mile 20 was told Matt was 2 miles ahead so focused on the pack for second
• With 5k to go tried to make move and was surprised legs responded even though tired
• Started reeling in Matt, could see lead vehicles
• Caught him with 500m to go and surged past making strong move

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Born to Run Current trainers you are wearing? - Nike Air Pegasus Favorite race? - Drake Relays Favorite recovery meal or recovery drink? - Buritto Your favorite workout - Long Run

Previous interview with Tinman Brogan's sponsor Rabbit Instagram: @brogan.austin Facebook: Brogan Austin Twitter: @brogan_austin

Jordan Gusman is the latest member of the Tinman Elite training group and on Episode 104 we catch up with him in Colorado before he heads home to Austrillia to race in their 10k National Champs. We get to know about youth running down under and how his training has changes since joining the team.

Background

• Kind growing up had bad asthma
• Moved to countryside for health
• Played variety of sports
• Liked soccer running was better option
• 14-15 got serious about running
• After high school junior's

Was breaking 4-minute mile as big of a thing in Australia?

• Great story about how he broke 4-minutes for the first time

What about a time you underperformed?

• Tend to get sick a lot
• Overthink it before major meets

Relationship with Tinman Elite

• Last month been here in Colorado training with them
• Heading home to Austrillia for a few races and Christmas and will decide if train here or home
• We run together twice a day almost every day makes it fun
• Good mix of guys keep it fun

What have you learned from Tom since joined team?

• Unlike anything I have done before
• Every workout seems to have a mix of all systems
• Still learning how to train
• CV- Pace can hold for 30 minutes, longest rep is about a mile
• Don't workout a goal pace, but pace can run today
• Volume is down too
• A lot of qualiy in the less miles

Favorite endurance/running book? – Perfect Mile Current trainers you are wearing? – Adidas Solar Glide Favorite race? – 5k Favorite recovery meal or recovery drink? – Peanut butter toast and coffee Your favorite workout – Mile Reps

Resources

Previous Podcast with Tom Tinman Schwartz Previous Podcast with Sam Parsons

Jordan on Instagram Jordan on Twitter

Stanley the dog Instagram Tinman Group on Twitter Tinman Group on Instagram Tinman Website

Today we welcome Chris Chavez the founder of Citius Mag and the Citius Mag Podcast where we find out how he developed his passion for track and field which lead to the Citius Mag website.

Background

• Grew up Yankess fan dreamed of being a baseball player
• Didn't play sports as a kid until 7th grade
• Tried out for high school baseball team, cut early
• Focussed on sports writing instead
• One friend convinced him to join the track team as a sprinter
• Wasn't great started out with breaking 30 seconds in 200 as a goal
• In college decided to stay in shape by starting to run some 5ks
• 2013 was the first marathon

Where did the passion for Citius come from

• 2012 I became interested when stumbled upon Flotrack live stream
• Started reading about athletes and watching old races on Youtube
• Volunteered in 2012 for Flotrack
• Started writing at track meets on weekends and traveling
• Was helping with ESPN on running
• When graduated got an offer from ESPN an Sports Illustrated
• Took the SI opportunity to

Where is Citius going from here?

• Challenge is the time
• Core group of 5-6 writers but not our full-time job
• We are trying to keep it growing, but also balancing everything

Podcast discussion

• How are your legs feeling?
• Crazy how that has become a thing
• Now seeing other athletes using it
• 1/2 court shot for 25 million
• The most insulting thing you read about yourself on Let's Run

Final Surge Round Favorite Book - Born To Run Current Trainers - Nike Peg Turbo Favorite Race - NYC Marathon Favorite Recovery Meal/Drink - Chocolate Milk and breakfast foods Favorite Workout - K repeats

Resources

Citius Mag Podcasts Citius Mag Website Chris on Instagram Chris on Twitter Final Surge on Instagram Final Surge on Twitter

Last week we had our first husband-wife coaching team on the podcast and this week we follow it up with professional triathletes and owners of GK Endurance Guy Crawford and his wife Kate Bevilaqua. Guy and Kate share their journey to a professional athlete and talk about their coaching program.

Background

• Kate grew up playing netball
• Phys Ed Teacher and cousin talked her into doing a triathlon
• Guy is from New Zeland and was outdoor a lot playing rugby and other sports like BMX
• Late teens picked up triathlons, was swimming a lot

Guy was working for BlueSeventy and continued training and started getting results so went professional

Kate was enjoying short courses and coach convinced her to do a longer one and had great results

First Coach

• Guy - When started working for BlueSeventy
• Kate - First few years was with a local club, but when started thinking about longer distances got a coach

Who should get a coach or when?

• When you have a goal you want to reach
• Helps prevent overtraining and undertraining
• Athletes go hard too often

Coaching

• Consultation we see what their lifestyle is like
• How many hours can they do, what their diet is like
• We each coach our own athletes
• Core of our clients is half Ironman business executive

Training

• Half/Ironman 10-12 weeks is specifics before that is base conditioning
• 4 months out doing 3 bikes/run/swims a week with aerobic, threshold and recovery in there
• 6 weeks out more specific workouts
• For runs, some use power, some heart rates and some just by feel

Final Surge Round Favorite Book - A life without limits/Lore of funning Current Trainers - Mizuno/Mizuno Wave Rider Favorite Race - 70.3 Favorite Recovery Meal/Drink - Chocolate Milk/IPA Favorite Workout - Trail Long Run/Track Session

Resources

GK Endurance GK Endurance on Instagram GuyCrawford on Instagram Kate Bevilaqua on Instagram Final Surge On Instagram

This podcast we had on Steve Palladino who is an expert in training runners with power meters.

Resources:

Pallidino Power Project Facebook Group

Steve's Coaching Page

Stryd Power Meter

Links to external sites may contain affiliate links. Thanks for using them and supporting our podcast.

Today we have our first husband and wife team on the podcast together. In Episode 101 we talk to Caitlin and Drew Sapp who own a company called Crew Racing. Drew is a full-time triathlon coach and Caitlin a physical therapist and they have found a niche working with athletes coming back from injuries. They have also recently launched a new Crew Racing Podcast which we discuss.

How did you get involved in athletics and meet?

• Met at a triathlon
• Caitlin needed a swim coach and Drew won that that
• Drew was a triathlete in college after being a swimmer
• Caitlin grew up playing basketball and in college started running
• 2009 did first triathlon, first Ironman in 2011

Background on Crew Racing

• 2014 a lot of people were asking both for help
• Drew full-time coach, Caitlin full-time physical therapist, and works in business

Niche in people with injuries

• Drew had ACL reconstruction that failed
• Several people started coming to them with injuries
• Trying to give back to athletes
• Something missing in endurance rehab because Caitlin would always see them come back with the same injuries

Key for rehab so they are not back to see you

• Making short and long-term goals on how not to get back
• Focus on long-term results

Are most of your clients local or internet?

• Many local and some online
• Can connect with remote athletes using Final Surge

What about an athlete who comes to you and is not injured, but is coming to you because they don't want to get injured:

• Back off on over-training
• Strength training and plyometrics
• Core work for stabilizer

Drew Injury

• ACL in college playing football
• Again while training in 2016
• Had a good team trusted
• Never wanted to go through surgery again so listened to them
• While rehabbing view himself as a physical therapy patient, not a triathlete
• Conditioning will come back, take the time to rehab

Caitlin and Drew Sapp own operate Crew Racing, which is a multisport coaching group that started in 2014. Caitlin is a physical therapist that specializes in sports orthopedics and I am full-time triathlon coach.

How does someone who needs a good Physical Therapist find one?

• Key is finding someone who understands athletes
• Reach out to local coaches they will know
• Ask their background in sport

Biggest challenge Drew faced in rehab?

• Happened right before the wedding
• Slow progression started coming back 1-minute slow jog 5-minute walk
• Patient

Are athletes quick to address problems or do they put it off?

• Both, both sides of extremes
• With experience, you learn and shouldn't put off too long

I noticed on your site you also do runners self-defense classes

• There were issues in our area

What type of athletes you work with the most?

• Busy professionals
• Couples

Been using Final Surge since 2014 in what ways are you using it?

• Calendar is great
• Comments more important than anything else
• New app

Resources

Crew Racing Website Caitlin on Instagram Drew on Instagram Crew Racing Triathlon Podcast Final Surge On Instagram

He was one of the top-ranked triathletes in the world and holds the Guinness World Record for the fastest hole of golf ever played over 500 years. So what drives Brad Kearns to always push himself to be better? In episode 100 of the Final Surge Podcast, we talk to author, podcaster, coach and world record holder Brad Kearns about everything from his early Ironman days competing against Mark Allen and Dave Scott as well as why we may not be improving as much as we should be since then. He spends a lot of time talking about stress and recovery. Make sure you subscribe to the podcast at FinalSurge.com/podcast and follow us on our new Instagram account at final.surge.

Early Days:

• Ran in high school and college
• Injured so much in college got discouraged
• Awakening to a better way
• Turned to triathlon
• Was a new sport without coaches
• Figured it out by feel
• End of the first season was able to compete with world best
• Started winning and getting sponsors and forced him to change training
• Struggled, overtrained and forced things to happen

What happens when someone is going for that BQ qualifier they have been training for months and before the race, things are not going well because they may be overtrained, should they still race and give it a shot?

• What is your purpose?
• Know why you are doing it, should you go to a starting line with 101-degree temp?
• If not fully prepared go there and hand out water instead of competing when you shouldn't be

What about getting to the start line healthy?

• Rest and recovery
• Work and training are both stresses
• Cut workout short if not feeling it

You have athletes that are super busy, what do you teach them about getting ready when busy?

• Aerobic training or MAF 180-age beats per minute
• Teaches you to burn fat not glucose

Many say, but if MAF was the best style professionals would be doing it

• Look at training logs and they are

What else can you do to become a better fat burner

• Noakes has changed course on recommendations
• FASTER Study
• Elite athletes can get away with more
• Some carry excess body fat

Why haven't we improved much since Mark Allen?

• They were amazing athletes and it is hard to improve on that
• MEAN finishing time can improve if we improve training with more aerobic
• If carrying excess body fat as an athlete need to work on that
• Slow down on runs and cut out refined grains and sugars

Speed Golf

• Fringe sport strokes + minutes 78 plus 47 minutes = 128 score
• World record the fastest hole over 500 yards (video)
• Played the whole hole with 3-wood

Final Surge 5 questions in under a minute

Favorite endurance/running book? - 4-minute mile Roger Bannister Current trainers you are wearing? - Vibram 5-fingers Favorite race? - World Cup Triathlon stop in Mexico Favorite recovery meal or recovery drink? - Salad Your favorite workout - Track 4x100 all out

Resources BradKearns.com Get Over Yourself Podcast Courses including 21-day reset Golf Speed Record Brad Kearns Twitter Brad Kearns Instagram