Ready to Revive.
Triathlon coaching that fits your real life.
I am Coach JW, CSEP-CPT certified, and an online triathlon coach. I coach triathletes worldwide, from a first sprint triathlon to long-course racing, with training built around your job, your family, your recovery and your life.
A free 30-minute call to see if we are a fit.
Who This Is For
You do not have to be fast or experienced. Athletes range from first-time triathletes to long-course racers.
First-Time Triathletes
Training for your first triathlon? I build your plan so you learn all three sports, reach the start line healthy and finish with confidence.
Triathletes Chasing a Personal Best
You may have plateaued, self-coached for years or kept getting hurt. I look at what is limiting you, such as too much moderate-intensity training, uneven swim, bike and run balance or missing strength work.
Regular Adults with Full Lives
Shift work, kids, a demanding career and life stress all draw on the same recovery system as your training. Three sports take more hours, so your plan is built around your real week and adjusts for your total stress load.
Trained for Race Day Across Three Sports
Triathlon plans are 22-week, race-specific builds, set backward from your race date. A 6 to 8 week block of core and strength preparation comes before the build.
Three Sports, One Plan
Swim, bike and run sessions are balanced across your week so no single sport crowds out recovery. Bike and run intensity is set by power first and pace second. Swim intensity is set by pace.
Bricks and Running Tired
Brick sessions practise running off the bike, so you learn your race-day pacing on tired legs and your transition feels familiar.
Endurance and Strength
Long runs and long rides build the time on feet your race demands. Two strength sessions every week build the leg strength that carries you through the bike and the run. When your course has climbing, hill work is added to match it.
Fuelling Practice
Gut training starts in the week one long run. You practise your race-day carbohydrate, fluid and sodium intake in every long run, long ride and brick. Eat the damn banana.
What Is in Every Triathlon Plan
80/20 Training
About 80% of your training sits below the first ventilatory threshold (VT1), an effort where you can hold a full conversation, in all three sports. Easy sessions should rate about 2 to 3 on the 0 to 10 RPE scale. The other 20% is moderate to high intensity. This is based on Dr. Stephen Seiler's research.
Strength and Mobility
Two strength sessions and two mobility sessions every week. I work alongside your physiotherapist, and my wife Jess, a registered massage therapist with 25 years of experience, helps isolate issues.
Power First, Pace Second, Heart Rate Third
Heart rate is a warning signal for heat, dehydration, fatigue, stress and illness, and I never dismiss it. I adjust your zones from your real training progress, not only from formal threshold tests.
Feedback and Check-Ins
You rate every session with RPE to build body awareness. Training Tilt keeps your plan, watch data and my feedback in one place, and we meet monthly on a video call for a performance and strategy check-in.
Real athletes. Real start lines. Real finishes.
From 5K Fun Runs to a 70.3 Finish
One of my athletes had not run for years and had only done 5K fun runs. He started running again with me in the fall. By spring, he finished the Rockford 70.3 in 7:21:15. He has kept going since, racing multiple distances, including half marathons.
In-Person Triathlon Coaching
I am an Endurance Coach with 3433 Sport Performance. I am one of the coaches for its advanced triathlon training for swim, bike and run, in person and locally, with weekly sessions. I also co-coach dryland training twice a week for Cascade Swim Club Performance program athletes in Calgary.
Triathlon coaching from $300/month.
1:1 online coaching.
Youth athletes are priced case by case, based on their goals.
Quick answers
Can I train for a triathlon with a busy job and family?
Yes. Your plan is built around your job, your family, your recovery and your life. Swim, bike, run, strength, mobility and rest days are set around your week, and we adjust when life changes.
I am a beginner swimmer. Is coaching for me?
Yes. Every start line and finish is worth celebrating. Athletes range from a first triathlon to the podium, and your plan meets you where your swim, bike and run are today. I am also happy to work alongside your local in-person swim coach.
How do you balance swim, bike and run in one week?
I set your weekly load by total training stress, not by sport alone. A hard bike day changes what your run can absorb, so I place sessions to protect your recovery. Strength and mobility fit around the three sports.
Why is most of my training supposed to feel easy?
About 80% of your training sits below VT1, an effort where you can hold a full conversation. Much of the aerobic adaptation happens at low intensity, and easy days let you recover well enough to do the hard sessions hard.
Do you coach sprint and Olympic distance, or only long course?
Yes. 80/20 training applies at any distance, and your plan is built around your race and your goal.
Ready to Revive.
Your next start line begins with a conversation.
Every plan I write is built around your job, your family, your recovery and your life. Book a free discovery call and we will talk through your goals, your schedule and whether online triathlon coaching is the right fit.
Free to book. No obligation.