Coaching

Josiah Middaugh

Coaching

Services
As a coach I have exerience working with all types of endurance athletes. I have worked with triathletes, runners, cyclists, adventure racers, and general fitness athletes. I have coached a variety of distances from 5k runners to ultrarunners, from beginner triathletes to ironman triathletes, from cyclocross racers to stage mountain and road bike racers.
All of my coaching is online through Training Peaks. Training Peaks has been a great tool that has allowed me to keep in good communication with my athletes. Nightly e-mails direct my athletes on their next workout and I receive e-mails whenever a workout is entered in the training log. My set monthly price is $175 per month which includes the Training Peaks subscription and allows for contact via phone and e-mail.

Background
Formally, I have a bachelor's degree in Health Promotion and Rehabilitation. My major was Health Fitness, with a Science minor. I am a Certified Strength and Conditioning Specialist and have worked as a personal trainer for over 9 years. That said my coaching philosophy is primarily based self education and personal experience. From the time I started participating in competitive sports, I have been searching for ways to perform better.

Coaching Philosophy
Everyone can improve. No matter who you there are always ways to train smarter. For some it may just be a little structure and for others it may mean a complete re-education on how to train at the right intensity levels.

Training plans need to be individual. People have different time commitments and have different athletic backgrounds. I tailor programs to be progressive based on their training history, strengths and weaknesses. The goal for each athlete is to find a balance between training and recovery.

A training plan needs to address mode, frequency, duration, and intensity. Volume will vary from person to person, but the proper intensity is the variable that will allow an athlete to make the most of their training time. This can be based on heart rate, wattage, pace, and/or perceived exertion. Training should be cyclical and based on supercompensation cycles with periodic recovery weeks.

Training needs to be periodized and specific. If trained properly an endurance athlete should continue improving for years. Each season begins with technique training, progresses to aerobic base building, then through a strength phase, a specific endurance phase, and finally a peaking phase. Along the way, weight training evolves from general to specific, resulting in useable strength and power. Increased economy of motion, increased aerobic capacity, increased functional strength, injury prevention, and race specific energy system training result in traveling from point A to point B faster.

Finally, your training plan should be such that you stay interested, motivated, and have fun. After all training is just a grown-up form of play.

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