Ask a Coach: "Do I need a triathlon bike for 70.3 and Ironman races?"

By Lifesport Coach Mark Overton

I recently had an athlete, who I have coached for a year, ask me if he needed to get a triathlon bike to compete in an Ironman. I find this is a common question for athletes new, or fairly new to the sport of triathlon. Is a triathlon bike really needed, or your current road bike enough?

5 New Challenges for 2017

Coach's Note By Lance Watson

Mix it up in 2017 to keep things fresh, improve your game, and keeping your adventurous sport-spirit bright and thriving. There are many resources to learn how to be successful in these exciting endeavours and experienced coaching can help get you to new finish lines you only ever dreamed of!

Preparing for Your First Triathlon

Coach’s Note by Lance Watson

Once you have decided upon completing your first triathlon, drag a friend/partner/relative into it with you, and get a coach.  There are some good reasons for this.  Training with someone is more fun, and sharing the experience is more inspiring.

Choose the event that you want to compete in....

Coach’s Note by Lance Watson

How to Go Off Road in the Fall

If you have completed your goals for your summer season but your gut tells you there is more to accomplish this year, move yourself to the forest and the trails and use a new environment to provide the inspiration and the terrain to whip yourself into a new level of fast.

5 Attributes of Age Group Kona Qualifiers

Coach’s Note By Lance Watson

When examining athletes that have qualified for the IRONMAN World Championships, there are many common attributes throughout each age group. The levels of competition are so strong that there is no accidental way of rising to the top. It is harder and harder to qualify with more IRONMAN events worldwide and limited spots to race in Kona.

How to Plan for Success in 2017 - Start Now!

Coach’s Note by Lance Watson

The fall is the best time to start planning your upcoming year. The recent season is still fresh in your mind: you can remember the various successful workouts, the races, and also the flow of the phases of the year. You can ask yourself which races went well, bringing in details like types of terrain, and timing within the season.

Coach’s Note by Lance Watson

Practice Habits of Champion Athletes

Over the past decade I’ve had the good fortune to coach many top professional athletes in triathlon. Olympians, gold medalists and Ironman champions share a common thread: a single minded focus to leave no stone unturned in a pursuit of excellence.

Junior Elite Triathletes - What Equipment is Most Needed

By Coach Brendan Mackenzie

Junior Elite Triathlon is competitive! Most of our national team members are developed through our junior elite system now, and let me tell you these athletes are fast! With ages ranging from 16-19 years of age junior elite triathlon (like the Olympics) is draft legal on the bike over the sprint distance, which makes the races dynamic, quick, and competitive.

Ask The Coach

Do I Need 22 Gears?


The other day I was having a discussion with a friend and he asked me whether 11 speed drivetrains on triathlon or road bicycles are necessary. As a matter of fact: isn’t 10 enough?

How To Choose An Online Coach

Making The Best Choice For You

Over the past 10 years there has been an incredible growth in the number of coaching choices available to athletes, with the development of the World Wide Web and technologies that bring people closer together. Coupled with the growth of uploadable technologies including powermeters, heart rate monitors and GPS; communication tools like Skype and Face time, and website to upload and analyze video biomechanics such as or Coach’s Eye, the ability to coach athletes effectively at a distance has never been as effective as now, and myself and many of my coaching peers are coaching world class athletes across the globe.

Why I NEED To Do Ironman.

Coach’s Note by Lance Watson

The New Year is a time of new hope and new purpose. The summer race season sits on the horizon, and we dream of riding that sleek new racing machine through various new adventures, while shattering personal bests.

But wait, is that all there is? Ironman is a big goal, a passion and significant time commitment. Training and exercise in general is something you need to do and there are numerous studies that provide unequivocal evidence to the benefits of doing what you do.

So, if you could use a few more talking points to secure your spouse’s ongoing support in 2016; or you want to justify a few triatha-long weekends to your boss and colleagues, here are 8 great reasons that explain why you NEED to do Ironman!

Riding in the Dirt!

Cyclocross For Your Off Season!

It is the end of triathlon race season and you are just not quite ready to start living on your trainer. You’ve noticed more and more Cyclocross articles pop up on your newsfeed and perhaps you want to explore something new.  Cyclocross began in Europe and has been around for almost as long as people have been road riding. For many years it enabled road racers to maintain fitness and sharpen their bike handling skills in the off season. It turns out that Cyclocross is a perfect sport to keep you outside and on the bike well into the fall and early part of December.

Meet The Coach

LifeSport Coach Chris Thomas

Christopher Thomas, an accomplished triathlete and coach has been involved in the fitness industry for over fifteen years. Before coaching for Lifesport, Christopher spent fourteen successful years in the financial services industry. Christopher is excited to dedicate his full time efforts to sharing his passion of fitness and a healthy lifestyle with individuals looking to improve their quality of life.

Boost Your Weakness Now and Long Term

Coach's Note By Lance Watson

Triathlon is a complicated sport to train really well at. We all have areas we need to work on. It’s not just a matter of swimming, biking and running. You have to consider when to work on speed, or strength, threshold and skills on the bike, or stroke-rate or technical proficiency in swimming, etc. The athlete’s natural tendency is to like what they are good at, and therefore they tend to train with a little more intensity or focus in their area of expertise. At some point you will want to improve a single aspect of your game, and boost you weakness. There are always areas to improve upon and that’s what makes our sport so challenging and intriguing.

Tricks To Training Through the Winter

Triathlon Tips For Cold Weather Training!

The winter season – is the perfect time to build both the physiological and muscular components of a successful racing season for spring and summer.  Without the distractions of races, time can be allotted to building a solid physiological base for a successful racing season. 

Getting good training sessions in during the winter when the weather may be bad or the time you can get out in the daylight is limited can be hard. The weather should not be a deterrent. 

Profile on Ironman University Master Coach Lance Watson

As Posted at

Last fall, longtime triathlon coach Lance Watson had a career-defining moment at Iwhen he got to watch his protégé—Canadian pro triathlete Brent McMahon—clock the fastest debut at the distance in history with his 7:55:48 finish time. 


"I don't know of many 20-year coach-athlete relationships out there," says Watson, who lives in Victoria, B.C. with his wife, Lucy, and two active children. The 46-year-old has been working with McMahon since the athlete was just 15 years old, and their joint success is a testament to his whole approach to coaching.


Ironman 70.3 World Championships

LifeSport Athletes Going To Austria To Compete!

LifeSport Coaching has a strong athletic presence heading to Ironman 70.3 World Championships in Zell Am See, Austria on Aug.29th. This is the first time the event has been held outside of North America and it’s great to see so many heading to Europe to race. LifeSport coaches work with all ages of athletes and we see the entire range of Age Groups is represented from 25 all the way to mid-60’s!

How to Increase Your Lactate Threshold

Best Way To Increase Your Speed and Power!

For all sports, whether it is swimming, cycling or running, intervals are one of the best ways to increase overall speed and power. By their nature, intervals are short efforts, done at higher intensity than race pace - at or slightly above lactate threshold. Current thinking has shifted away from only doing intervals in the race Specific preparation phase of competition to incorporating higher intensity regularly into training year round to maintain aerobic capacity while keeping the body and brain sharp.

Ironman Podium for Coach Bruce

Oldest Athlete to Compete In Copenhagen!

On August 23 LifeSport coach Bruce Regenburg took part in the IRONMAN 70.3 Copenhagen World Championships. The course passes many of the picturesque city's historic landmarks, such as the world-famous Opera House, the Little Mermaid statue, Amalienborg Palace and the New Harbour waterfront. Coach Bruce not only was the oldest athlete to race at the age of 72 but won his age group with a time of 13:54:30.

Introducing LifeSport Coach Lou Therien

Certified Strength and Conditioning Specialist!

Coach Lou has worked with athletes in several sports, including hockey, skiing, golf and triathlons. Over the past years Lou has coached several athletes to World Championships at various distances and has just recently helped a first time Ironman athlete qualify for Kona!  His desire to see his athletes perform to their maximum potential runs as deep as his own!  With an 8 to 4 job and all the other priorities of life, Lou knows how to maximize each athlete’s available time to help them achieve that ultimate goal!

LifeSport Coaching


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