We help iron distance triathletes get the most out of their training time - from Kona qualifiers, top age group triathletes to those striving for a personal best. Following the FCMethod, we train triathlon as ONE DISCIPLINE, knowing that each portion of the triathlon significantly impacts the total outcome. We build durability and resilience to allow for peak performance in all our athletes.
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The Endurance Coachpreneur: Business Tips for Triathlon, Running and Cycling Coaches
Michelle Lake
The show that helps Endurance Coaches bridge the gap from hobby to creating a dream, impact filled, profitable coaching business. We will discuss all things Endurance business: - time management - marketing - mindset - growing your community of engaged athletes Listen here to grow your athlete roster of ideal, perfect for you, athletes while bringing home more income for you and your family. Endurance coaching is already your dream job, let’s make it a full time reality!
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Hurray for the second instalment in the series on The Endurance Coachpreneur on Mindset! Each month I will bring you a new episode about one of my favorite topics! This month, we dive into a personal favorite, the mindset of time (timelines, staying in the present, procrastination, and more). Listen here for explanations, practical tips and advice …
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Episode 19 - Cleaning House: 4 Areas Businesses Need to Clean Up
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I work with newer coaches but also ones that have been around awhile. And they often have become so set in the ways they do business that need some big help to fix processes and parts of their businesses that are feeling really stuck, and painful to change. This is some of my favorite work. In this episode, I go over the 4 big areas that many coach…
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Bonus Episode - Leveraging your Community to Build a Thriving Business
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Today, we have a special guest! Coach Robin Barth, owner and Head Coach of Rise Up Racing gives us her favorite tips and ways to leverage and build your community of athletes to grow your business. You can learn more about Robin on Instagram @Robin_Triathlete. How do 6 figure Coaches do it? Discover how to fill your athlete rosters & get FREEDOM wi…
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These are the things that I need to get out because they are constantly on my mind. You can be in service AND a profitable profession You can be MORE We CAN PIONEER - to change the industry My stories and how they relate. The old guard is telling us that this is the way it always has been. Be the Captain of your own ship. Own your work. Own your bu…
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Episode 17 - 5 Changes to the Endurance Coaching Industry
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Fortunately or unfortunately, the coaching space has changed a lot the last few years. It's important to stay up to date with important endurance coaching trends and this episode will help you stay current so that you can ready to optimize your business growth! My program, the Dream to 6, is here to help you get to the next level in your business. …
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Episode 16 - Doing the 7 Things No One Else Is Willing to Do
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Working with many elite athletes over the last 14 years there are few things that each have in common with their athletic success. It typically boils down to doing things that no one or very few others are willing to do. The same is in business. In this episode, I discuss the 7 things that I find that the successful coaches are willing to do that f…
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Hurray for a new series on The Endurance Coachpreneur! Each month, I will bring you a new episode about one of my favorite topics! Mindset! This month, we dive into a crowd favorite, imposter syndrome. Listen here for explanations, practical tips and advice to help you tackle this and other mindset issues. In the Dream to 6, mindset calls are the m…
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In this episode, I am declaring the 5 things I am over with, in other words, the things in my business I no longer want to tolerate. This episode is mostly mindset but I bet you will also associate with some or all of the things I am DONE WITH! Coming in April 2024 - "Your First 5 Athletes" program! Want to learn more - give me a follow at @coachmi…
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What metrics actually matter on Instagram? What should you be focusing on? What is reach and does it matter? How do I use insights to repurpose or learn something about what's working with my content? How does the Instagram algorithm work? If you have any of these questions, this episode will help you swim through what matters and what doesn't with…
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Episode 12 - Get Your Content Created in 20 Minutes or Less Daily
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I hear from a lot of coaches about how hard it is to create content because it just takes too long. In this episode, I first go over the three types of content creators. Once you figure out which type you are, I then recommend how you should organize and create to get it done more quickly! Are you a "batcher"? A hybrid creator? Or an "on the fly" c…
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Episode 11 - The One Thing I Wish I Did Earlier in My Business
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Let's cut to the chase - business owners don't want to add one more thing to their to do list! In this episode, I explain how and why starting an opt-in email list is so important for your coaching business. First, I explain why you want to do this now (or even earlier than now). Next, I go over the three reasons why having an email list is so good…
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Episode 10 - 5 Ideas for What to Post When You are Stumped
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We have all been there. Staring at your phone or computer absolutely unsure or stumped on what to post. In this episode, I reveal 5 great ideas that will get you posting but also be those ideas that will help you convert your followings into inquiries! If you need more help with content, I have a free resource, you can download it here: https://coa…
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Episode 9 - The #1 Thing Killing Your Productivity
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Your time is your most precious resource! In this episode, I go deep on a huge problem that many coaches have - the lack of boundaries - which is what keeps you from growing! I can speak A LOT on this subject because I was a guilty offender of lacking in boundaries and struggling to get any work done due to a crazy amount of incoming notifications …
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I hear it all the time - VIDEO and putting myself out there is hard! In this episode, my goal is help you make it EASIER. First, I explain the hierarchy of connection - and why getting on video is so important for your business growth. Second, I give you my 4 tips of how I got over my STRUGGLE with video and how I made it now something I do regular…
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Looking back on my rapid success and the success of the coaches that have worked with me the last few years, I whittle it down to 2 main actions: 1. Get mentorship 2. Create consistent content I know - content can be hard because it's time-consuming and "salesy". It's putting you out there in uncomfortable ways. But just wait a second, before you g…
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Episode 7 - What Most Coaches Need to Get Over - Now!
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On today's episode, we will discuss an essential "task" in running and growing your coaching business - it's so powerful it's almost a cheat code as many coaches are unwilling or scared to do it! Are you letting this common mindset block hold you back from success? Bonus: It's the most important task in selling out your next clinic or camp! I would…
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Episode 6 - Coaching is a Game of Relationships
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One of the most important things you can do in your coaching business is to Grow Who You Know. You must grow the number of people in your network to continue to succeed. In this episode, I discuss growing relationships but also answer the questions: What two things are non-negotiables when you get started? What is Social Media for? You have met som…
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Energy is the way you show up for your athletes. It's so much more than being excited and passionate. In this episode, I dive into the 4 areas of focus as energy is concerned, which is a perfect place to audit your personal energy. Second, I review the three ways I improve my energy when it's not as good as I want it. It's impossible to be high ene…
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Bonus Episode - Why a Coach Community is Essential to Your Success
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It's lonely at the top. When you are in charge, taking care of your athletes all the time, it's so important to have YOUR place with YOUR people that understand your wins, losses, challenges and struggles. Other coaches that have been there and can help you succeed faster. Listen to this episode where I hopefully motivate you to find your coaching …
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Episode 4 - 7 Lessons from 7 Years as a Business Owner
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I have been a Triathlon/Endurance Coach since 2010. But I have been the CEO and owner of my own business (Fiv3 Racing) since 2016. We just had our 7th anniversary and I wanted to give you in this episode my 7 lessons learned from business ownership. My hope is that these help you accelerate your growth by not making the same mistakes as me! I would…
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Episode 3 - What's the Biggest Thing Holding You Back from Growing Your Coaching?
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In this episode, I dive into the biggest thing holding back from growing your coaching - which is YOUR MINDSET. I review the 3 areas (and mindset blocks) that I hear so many coaches talk about. And many of which I have had myself! Awareness is the first way to tackle them. In this episode, I also help you not only audit which ones you need to work …
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In this episode, I dive deep into the 5 key distinctions between an Endurance Coachpreneur and a Hobbyist Coach. Obviously, not all coaches will fit 100% in either of the options: hobbyist or Endurance Coachpreneur. But, it’s a great exercise to think and even journal about. Are you looking to do this to be a hobby - something fun to enhance your l…
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Episode 1 - The 4 Keys to Growing your Dream Coaching Business
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This episode details the 4 Keys or important factors you need to consider when growing your coaching business. These are the things that bring your business from a hobby business to your dream! I would love to connect with you over on Instagram. You can find me @CoachMichelleLake. Send me a DM and let me know what you think of the episode. I also h…
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Trailer - Welcome to The Endurance Coachpreneur Podcast!
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Welcome to The Endurance Coachpreneur Podcast! In this episode, I give you my WHY: Who it’s for How I started Where we will be going on this podcast In upcoming episodes, we will be digging deep into: How to grow your business in both part time and full time hours Strategy to take your coaching to the next level Practical and actionable steps to ge…
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30 Second Run Intervals to Help Your Running Speed
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We love 30-second intervals to help improve your run speed in a triathlon. These can give your running speed a boost with a very low risk for injury.
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It's crucial to treat triathlon as ONE DISCIPLINE. Here are a few things we see often and avoiding these things can help your overall performance.
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What did Coach Adam do to pull off 9:55 at Ironman Arizona?
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Ironman Arizona was a HUGE personal best for Adam. In this episode, we dig into the details of his training. If you've ever classified yourself as a non-runner, you'll want to listen to this one. Adam not only posted a new personal best, but he also negative split the marathon.
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What is lactate build rate and how it can impact your Ironman race intensity.
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A high lactate building rate or Vlamax is a measure of your anaerobic capacity. Too high of a Vlamax impacts the sub-max intensity you will be able to sustain in an Ironman.
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Common mistakes in the weeks leading up to your Ironman
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Don't make these mistakes as you begin your taper for your Ironman. Stick with what you have done and don't deviate.
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A shift to lower cadence riding helped this athlete qualify for Kona back to back years.
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Not everyone needs to or should ride at a high RPM. I also share an easy to do bike cadence test you can do on your trainer at home to help you dial in your ideal cadence range for an Ironman
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Message to my Athletes - Training is intentional.
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I'd like to share a message I sent out to all of my athletes yesterday. If you find yourself wanting to "crush" every workout, this one is for you.
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The oxygen cost of 95, 85, and 75 RPM - A case study.
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I switched from a mid 90 cadence to a mid 70's cadence. Since then I have improved my bike times and qualified for Kona 5 times. My previous 14 races were in the 90's.
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Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.
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Improving your FTP or anaerobic threshold is important but you also need to understand how your body uses fuel below this intensity, especially if you race the Ironman and Half Ironman distance
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Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.
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These same principles apply to Ironman and Half Ironman triathletes.
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A better Ironman run is not just about more running. 3 changes to help you run better off the bike.
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Look at your Ironman run as part of the entire race rather than an isolated event. These three principles will help you improve your race day performance as well as your run.
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Are you training to deal with lactate or are you training to reduce lactate production? The distance you race makes all the difference.
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Training your body to deal with elevated levels of lactate is beneficial for short distance racing but it is disastrous for Ironman and half ironman racing. Tune in for more.
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V02 Intervals, when used sparingly, are a great way to improve your performance. Here's one way we do these intervals.
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Research shows a small dose of V02 intervals can help boost your performance.
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Push the watts you want to by dialing back your training intensity.
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Athletes who continue to push in training are often disappointed with the watts they push on race day. Get out of this cycle by learning to develop and train the right systems so that on race day you can tap into your full potential. From Kona qualifiers, top age groupers, and athletes attaining new personal bests, this is what they do.…
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V02 intervals are designed to maximize your oxygen uptake. The short recovery efforts help the athlete metabolize the lactate, yet still maintain an elevated heart rate.
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Your physiology should influence the type of training you do.
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How an athlete progresses through the season is influenced by lactate production rate and anaerobic capacity. Ignoring this will lead to ineffective training. Training must address the physiology of the athlete for a great race day performance.
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Make sure you drastically change your training this off-season. This FUNDAMENTAL change is how we get results with our athletes, year after year.
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A solid run off of the bike takes focused work. Often, more running isn't the answer. Keeping high intensity runs very short and sustained efforts no faster than threshold pace is key for "transferable" pace.
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Be Ready for the Mental Part of Your Ironman or Half Ironman
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As you approach race day, the physical preparation is done.....But don't forget the importance of the right mental approach.
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Today I could not stay present in my workout and it made everything tougher. This simple principle will make a huge impact on training and racing.
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In this message to my athletes, I share the guiding principle behind everything we do. That is, triathlon should be viewed as one discipline in order to get the best possible results.
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This is How I Power Through When Unmotivated
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Consistency leads to gains.
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Tap into Run Cadence for a Faster Run Off the Bike
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A fast run off the bike doesn't just happen. Why cadence is key when approaching your triathlon training.
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If you want the best performance, then you have to accept the peaks and valleys in your yearly cycle. This is what allows you to make gains year after year.
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Sometimes life requires you to miss workouts. Balance is KEY
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Sometimes life requires you to miss workouts. Don't beat yourself up. This audio is a message I sent to of my athletes during the holiday season.
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