Ask the Coach: Can I make running off the bike easier?

By Lifesport Coach Jeremy Howard

There is no magic on race day.  I’ll repeat: there will be no magic on race day.  Whatever pace you trained for what you can produce on race day. It is important to practise this mindset in your training leading up to the race. This will allow you to settle, stay relaxed, build up naturally, and have those elusive extra gears to drop the effort over the final km’s.

Ask The Coach: “Is there one 'right' running form?”

By LifeSport Coach Dan Smith

There are many different running styles and some runners appear to have clumsy or poor form, yet manage to run quite quickly. Why is that? Yes, there are a couple of techniques that separate a good runner from a poor one, but is there one 'perfect form'?

5 Training Strategies for Faster 2017 Running.

Coach's Note by Lance Watson

It’s February. You have a 3-4 month window available right now to positively impact your triathlon run performances this season. If you want to be a triathlete who relishes the run leg rather than survives it, consider these 5 training strategies:

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!

Ask The Coach: How Many Races Should I Run in a Year?

By LifeSport Coach Dan Smith

Question: “How many races should I run in a year?”

Answer: How many races an athlete can run in a year depends on the athlete.  I say this not to be difficult, but every athlete is unique and responds to races in their own way. Some athletes look forward to meeting their competition and can’t wait to step up to the start line.

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....

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.

2017 Ironman Canada Ultimate Camp

WHISTLER BC MAY 20 - 21, 2017

The 2017 Ironman Canada Ultimate Camp in Whistler BC offers an incredible triathlon experience. Enjoy the spectacular mountain scenery, pristine lakes, and meet like-minded triathletes sharing event goals – whether it is to finish the race strong or qualify for World Championships in Kona Hawaii!

Learn from LifeSport’s knowledgeable coaches, including Olympic Gold Medal coach Lance Watson and 2015 50-55 Age Group Champion, Coach Dan Smith. 

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.

Go Faster At Ironman 70.3

Find the Extra Edge and Become A Competitor

Ironman 70.3 distance is the perfect endurance test for newer triathletes. A step up in distance and time from sprint and Olympic races, the 70.3 is often tackled for the first time as a personal challenge, and a way to test your new skills and mental limits.

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!

2016 Run Watch Innovations

How to Utilize Your Fancy Gadget

Every year the technology available to athletes gets more and more impressive and sophisticated. Personal electronics from Garmin, Suunto, Polar and others will accurately record all workout information; heart rate, pace, cadence, power, elevation and where your workout took place using GPS. However, just because a gadget has the ability to receive texts on the run doesn’t mean that you will be faster. Below are a couple of innovations that have occurred this past year that can have a really positive impact on an athlete's training.


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.

Working On Run Mechanics Through The Winter

Tips To Master Your Run Form!

When the competition season comes to an end, if running is something that you're looking to improve upon, consider switching your focus to running for two to three months.

Consider these points to improve your speed and efficiency.


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.

LifeSport Coaching


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