Recommendations

Personal Coaching Recommendations:

I would definitely recommend Liz to anyone that is looking for a triathlon coach. While working with Liz, workouts are challenging, personalized, and have purpose. Her workouts have helped me become a stronger athlete. I feel prepared on race day knowing that I followed Liz's well thought out plan for me. She has surpassed my expectations when it comes to coach-athlete communication. I am truly impressed!

Jill Bonniwell, Illinois
Top 10 in AG at Oceanside 70.3, Boulder 70.3, Buffalo Springs 70.3, overall win at Lake Holiday Triathlon, 1st in AG at Big Shoulders Open Water 5K, 10th elite amateur at Chicago Triathlon, 3rd overall at Quarryman 10-Miler, 5 top 3 in state finishes at Illinois Masters State Championship

In one year, Elizabeth has taken me from age grouper to professional triathlete. Every workout has a specific purpose which minimizes training time and maximizes performance. Her training techniques are tailored to each athlete's needs and goals. The more important characteristic of her approach is her accessibility. Elizabeth promotes communication and responds to questions quickly. Hiring Elizabeth as a coach has been my wisest investment in triathlon!

Patrick Davis, Iowa
1st overall @ Steelhead 70.3, 1st elite amateur @ Lifetime Fitness Triathlon, 1st overall @ Miami International Triathlon, 3rd overall @ Pigman Sprint, 2nd overall @ HyVee Triathlon, 3rd overall @ Chicago Triathlon, 4th overall @ Toyota US Open, 6th overall @ Collegiate Nationals

I would recommend Elizabeth to anyone who wants to maximize their time and GET RESULTS. When I met Liz, I had been doing triathlons for several years and after some steady improvements, I had hit a major plateau and then a backslide and I could not figure out why. I was totally frustrated and tired of pouring my heart into training only to have results that were less than what I knew I was capable of. After taking a year off from any form of structured training, I was ready to jump back in, which is when I called Liz. She looked at the big picture of what had been going right for me and what had been going not so right, and then zeroed in on the details, everything from advising me to take a multivitamin to analyzing video of my swim stroke, and planning a training schedule that accommodated my unpredictable work schedule, and life events such as buying a house, moving, a fair amount of travel, and my wedding. (Note: She did not make me train during the honeymoon). I was skeptical at first because I was doing far less volume than I had in the past. What I quickly realized was that because every workout had a specific purpose, I was able to do more with less- less fatigue and less time. Instead of logging "junk miles" the majority of my miles were quality. Over the eight months I worked with Liz, I PR'ed in nearly every event I did, including shaving nearly 20 minutes of my PR for a half ironman! For the first time in my triathlon career, I was able to run during the run, instead of just survive, AND have a strong bike. In addition to being very knowledgeable about triathlon training and racing, Liz is a professional in every sense of the word. She was ridiculously timely in responding to my emails, she consistently validated and tried to get to the root of any of my concerns, and she was great about making last minute changes in my training plan as other life commitments unexpectedly arose. She also consistently made sure I had a plan for every race including pre- race and race nutrition and hydration. It was often hard to believe that she coaches dozens of other athletes because she always knew what I was up to. This was not the first time I have worked with a coach but it was the first time I have worked with a coach that was consistently available, accountable and willing to switch gears according to how I was responding to training.

Pam Sinel, Colorado
PRs at Boulder Peak Sprint, Boulder Peak Olympic, Boulder 70.3

Having a coach has taken out the guess work out of triathlon. Every workout has a purpose and Liz is excellent at keeping you focused on your goals. Each time I line up at the swim start, I patiently wait for the gun to go off knowing that my personalized training plan has prepared me to reach my goals. Her accessibility and response times to phone calls and emails are unparalleled. If I didn't know any better, I'd think I was her only athlete.



Erich Wegscheider, Oregon
2008 USAT All American, completed IMCDA (first Ironman) in 9:52 & 2nd AG, 3rd in AG @ New Orleans 70.3, 5th OA @ Wildflower, 1st in AG/5th OA @ Cancun 70.3, 7th in AG @ Ironman 70.3 World Championship

I'd been running for several years, but earlier this year I decided to add cross-training as a way to help prevent running injuries and to become a better runner. I signed up for a half-ironman to keep me motivated in the water and on the bicycle. Then I realized the last time I biked or swam was when I was a kid, and I never swam, biked and ran consecutively in the same day! I knew Coach W had been coaching my good buddy, who had also starting training for triathlons for the first time. As the weeks and months went by in his training, I witnessed his transformation into a triathlete. I called Coach W, and we talked about life, goals and triathlons, and she's been coaching me ever since. I was immediately impressed by Coach W's attention to detail and responsiveness. She has the qualities that it takes to excel at anything she does, but for my sake I'm glad she decided to coach. Since our first meeting I've completed an Olympic distance triathlon, and the experience was great. I know it wouldn't have been such a positive experience without the training and guidance of Coach W. My first half-ironman is coming up soon, and I know it'll be another sucessful and enjoyable experience - Coach W makes sure of that.

Vince Gnoffo, Illinois
First time finisher @ Steelhead 70.3, 13-minute marathon PR @ Chicago Marathon

Since working with Elizabeth, I have achieved performance levels beyond anything I could imagine. The season goals I set for myself at the beginning of the year have been shattered! I attribute this to the tailored and focused attention Elizabeth gives to me. It isn't about cheerleading - it's about comprehensive guidance and instruction from day to day. Each workout has a purpose and a goal, and those goals are made clear to me so that I approach the workout with the right frame of mind. Not just swim, bike, and run, but the mental game as well. It's all part of the package.



Rachelle Little, Iowa
2nd AG @ Pigman, Ironman Cozumel finisher

I would give my highest recommendation to Liz’s coaching. A combination of her knowledge, her candid, honest advice, her extremely effective communication (despite the distance – I’m in Scotland!), and her understanding of life’s other commitments makes her such an asset to the triathlon community via her coaching. Her workouts are interesting and tailored to an individual’s specific needs (ie suggesting specific swim drills after watching videos of me swim). She has a very balanced approach to coaching, which is shown, as one example, because she emphasizes nutrition and the mental side of training in addition to the swimming, biking, and running. I’ve seen significant improvements in my fitness throughout my first season with Liz, and would highly recommend working with her to any athlete!


Laura Richards, Scotland

I started working with Liz after a few years of trying to do my own training for triathlon. She came highly recommended from a very trusted source - my wife, who had been working with Liz for about a year.I've made tremendous progress as an athlete under Liz's guidance. I've learned to push myself much harder in training. And I've learned the importance of recovering well. Every workout had a purpose and is tailored specifically to my goals.Working with Liz takes all the guesswork out of training. I couldn't ask for a coach with more passion or dedication to helping her athletes improve in the sport.

Paul Tomlin, New Jersey

You will not find a better coach. Elizabeth is smart, knowledgeable, and highly responsive. She designs excellent workouts that are tailored to your personal goals and work/life schedule. Elizabeth has been a pleasure to work with, and you would be lucky to have her as a coach.

Jeff Nichols, Illinois

I have been with Coach Liz since February 2009 and without a doubt, I have seen a major impact on my level of fitness and competitive racing results! With her guidance, training and support, I set a new half-marathon PR in Nashville on a very hot and hilly course! In May I completed my first Olympic distance event and achieved my race goal of under 3 hours! Thankfully, she was racing the same event. When I saw the swim course distance I almost started to cry and wanted to back out of the race altogether. Liz calmed me down, got into the water with me, and helped me through a successful practice swim! I can honestly say that without her I might not have raced or I would have had a horrible swim! Liz's dedication to her athletes and sport makes her a supportive, knowledgeable, and successful Coach! I highly recommend Multisport Mastery to any athlete, at any level!


Wendy Greenlaw, Tennessee


I started triathlons in 2007 just as something to do to challenge myself. After doing 2 my first year, I found I loved them so much that I did 5 my next. Then I decided I wanted to try a coach. Being a student I had been able to train whenever I wanted to and pretty much made up workouts. Now with a full time job, this approach was not going to work. Liz is able to make training fit into my lifestyle. She moves workouts around if I need to travel for work and most importantly can tell if stresses are getting to be too much to handle – often before I do! In the past I would continue trudging through workouts when I was sick or unmotivated, now I am told to give myself time to rest! I have come through this season healthier and stronger than I have ever been before due to this approach. My big accomplishment this season was completing my first half-ironman and was so well-prepared for it that I came off the course loving the new distance. We were able to adjust my schedule to accommodate another half and I am super excited for this new distance. I am happy where I have gotten so far in the 7 months I have had Liz as a coach and am extremely excited to see where I can go.

Becca Cota, Minnesota
2nd AG @ Little Pigman, 2nd AG @ Heart of the Lakes, 9th AG @ Kansas 70.3, 3rd AG @ Pigman Half IM, 2nd AG at Square Lake Half IM, IM Cozumel finisher




Colleen Sullivan, Washington
8th AG @ Lake Stevens 70.3, 10th AG @ Boise 70.3, Ironman 70.3 World Championship finisher, Best of the US Washington qualifier, 2nd overall @ ChelaMan Olympic, 3rd overall @ Clear Lake

Unfortunately, I am too busy getting fast to write much about Liz. I am swamped with breaking through plateaus and pushing past limits. In between reading ahead about the awesome workouts she writes specifically for me, and then executing them, I have plenty to do. My schedule is very tight, so she uses my available training time so effectively that I feel she is as committed to my goals as I am. She packs quality into each and every workout, and yet understands the importance to me and my family of a well-placed rest day. It’s also hard to write testimonials when she has me so focused on my goals, both short and long term, though. Sadly, I don’t have the time to properly explain how she is leveraging her experience and knowledge to mold both my body and mind into a confident and powerful triathlete. I am too busy getting fast!

Brandon Janosky, Missouri
Completed first Ironman (Louisville) in 11:36 with 3:42 marathon, Boston qualifying 3:07 @ Go! St. Louis Marathon

Elizabeth helped me accomplish my biggest athletic goal (Austria 70.3), and experience one of the most memorable days of my life. Her daily advice was a priceless help to an amateur overtaking such a big attempt. By following her detailed training program, my bike performance improved significantly, while my running-tempo improved by an amazing 1min/km. Despite previous knee-injuries, I managed to stay healthy and strong throughout the training and the race. Elizabeth's around-the-clock internet access overcame also our ocean-wide distance, and thanks to her, I always had someone to answer my questions. Finally, apart from the technical support, Elizabeth has been constantly one of my biggest supporters and believers, boosting up my athletic confidence and keeping me motivated until the finish line!


Dimitrios Kiousis, Austria and Sweden


Kara Bruzan, Illinois
3rd in AG @ Kansas 70.3, 10th in AG @ Ironman 70.3 World Championship, 5th OA @ Steelhead 70.3, 5th in AG @ Kansas, 70.3, 3rd OA @ Quarryman Challenge, 2nd OA @ Stoneman Sprint, 1st OA @ Quarryman Challenge, 1st OA @ Seven Bridges 10 Miler

Group Training Recommendations

I enjoyed training with the group, the dedication, the support, the friendships are irreplaceable. There was a feeling of not having to “think”, just “do” whatever is on the schedule for the day. I learned to trust the plan because the training works! M.C., Chicago


I can't imagine training for Ironman any other way. The Well-Fit Ironman Wisconsin Training program was a perfect balance of fun and serious training. The group dynamic kept the workouts interesting and the six hour rides enjoyable. Most importantly, while wading in Lake Monona before the race, I felt 100 percent prepared, mentally and physically, for Ironman. I couldn't have asked for anything more. I really enjoyed training with the group and learned more this season than in all of my other triathlon seasons combined. I actually felt like an athlete at the end of this season! M.K., Chicago


The Well-Fit Ironman Wisconsin Training Program 2009 not only enabled me to complete Ironman Wisconsin but made the entire training experience easy and fun as well. Elizabeth was a great coach who took this group of people and trained us all to be an Ironman. Coaches kept the training fun, kept us on task and pushed us when needed. Ironman training is a long 7-months with lots of ups and downs. Elizabeth never ever let us think that we could not do it. Training with a group was a fantastic way to make the time pass during those 6 hour training rides on the bike or those 3 hour long runs or the 3000 yards of swimming at 6 in the morning. The group bonded and became lifelong friends more than just training partners. B.A., Lake Forest


Liz, Keith, and the Well-Fit team put together a top-notch Ironman Wisconsin training program in 2009. It was comprehensive and well-structured, yet flexible to my schedule and keeps you accountable for results. Liz and Keith’s experience at the Ironman distance with training, nutrition, pacing, equipment, and special tips was invaluable. Steve Bus I have thoroughly enjoyed being part of the Well-Fit Ironman Wisconsin 2009 training program. I signed up for Ironman without ever participating in a triathlon. While many people thought I was crazy to do so, I found a group of very similar, focused and goal-oriented athletes in this training group. What I appreciated most about my interactions with the coaches was that there was never a question too dumb to ask, I never felt intimated to ask for more direction on a workout or exercise, and both coaches were always eager and willing to offer perspective or share their insight. I went from not knowing how to clip into my pedals in March to biking over 100 miles. Not only that, but I went from a complete novice swimmer only able to swim 100 yards in December to being able to swim 2.4 miles in open water. Both Liz and Keith have a great amount of passion for their sport which clearly resonates in their dedication and personal investment they make in helping each of us reach the pinnacle of our athletic capacity in becoming an Ironman. R.P., Chicago


Where do I start? Your emails that were detailed and gave us so many ideas and feedback, your positive encouragement, your amazing way of “telling us like it is” with no surprises, your immediate email responsiveness, your fun upbeat personality, your ability to keep us focused, your willingness to help us work around schedules when needed. You are amazing and great at what you do! D.F., Streamwood


Multisport Camp Recommendations


Read through the following links to learn more about a multisport camp experience with Multisport Mastery:


http://tri-nyc.blogspot.com/
http://muppetdogs.blogspot.com/2010/06/final-post-camp-thoughts.html
http://catscalls.blogspot.com/2010/06/camp-chicago.html
http://littlerunnergirl.wordpress.com/2010/05/31/hurt-so-good-camp-chicago
http://elizabethfedofsky.blogspot.com/2010/05/camp-recap.html

Ten Training Errors

The purpose of training is to gain fitness that will help us achieve our goals. Here's 10 common training errors that can derail the best training plan.

1 – Missing out on the recovery window

The 10 to 30 minutes after a workout are critical for replenishing your glycogen stores, rehydrating and promoting recovery. Chronically missing this windows adds up over time and a few weeks to months later it’s not uncommon to find yourself in the proverbial “hole” of underrecovery. While it may not be convenient or even desirable to put something into your mouth right after a workout, it will help you recovery go a long way. The better you recover, the more fitness you gain, the more training you can integrate. Many companies make packets of recovery drink.Pick up a few samples at the local tri/running store, throw them in your gym bag with an empty water bottle. On your way home or as you stretch after the workout, drink the recovery drink. Then, once you are at home and settled, follow up with a well-rounded meal.

2 – Timing is everything

Training is all about timing. There are times to go easy, times to go hard. Knowing when to push and how hard to push is critical to breaking through. And, the timing must be right. Every session cannot be a breakthrough session. Know when to hold back and when to go hard. A heart rate monitor helps to hold you back more than to push you. Use it wisely and to keep yourself in check. Going harder and working harder every time you train is a surefire way to cause the opposite reaction than what you are hoping. Be wary of situations where you know it will be difficult to hold back. In other words, don’t bring that fast friend along on an easy ride. And when you need to work on technique in the pool – swim alone. Doing the right work at the right time by following your prescribed heart rate zones will lead to improved fitness in time.

3 – Adding workouts

Adding workouts not only disrupts the flow of your training schedule but also sets you up for overuse injury and fatigue. Design a training plan to help you meet your goals (or work with a coach) then stick to it. A proper training plan should optimize a proper mix of training and recovery. Adding workouts may cut into your recovery time or leave you fatigued for your key workouts – the time when the work really counts! Avoid the temptation to add workouts or add time to your existing workouts. There is a purpose for everything on your training schedule. Training is not about cramming as much as you can when you want, where you want. It’s about how much training your body can assimilate in a given period of time.

4 – Dwelling on the negative

You win some, you lose some. And sometimes you don’t even finish at all! Part of being an athlete is accepting the ups and downs that are a natural part of taking risks and bettering yourself. The important thing is to learn lessons from both. When things go well, take note of what worked and plan to replicate it. Similarly, when things do not go well, take note of what did not work and think through how to make changes to improve next time. There is always a take-away, lesson or something positive in every race and training experience – no matter how poorly it went. Stay focused on the positive, learn your lessons and look at difficulty as an opportunity to learn more about yourself and how to bring out your best race.

5 – Getting in your own way

Doubts, what ifs, negative self-talk – we have millions of ideas that swirl around in our head every day. What you say to yourself and what you attend to is imperative to becoming the best athlete you can be. Before a workout or a race, take the time to clear your head and let go. Learn to let go of attachments you have to numbers, placement or splits. Often these attachments limit our performance rather than push us to race in the moment and focus on the task at hand. Start each workout with what I call an “open heart and open mind” allowing only positive thoughts to enter and being open to the opportunity of what could happen out there.

6 – Underfueling or underhydrating before, during & after training

As an athlete, you need to fuel with a purpose and that purpose is performance. Like a vehicle, you will run poorly with poor fuel. It takes time and energy to keep on top of your fueling needs and it can be inconvenient. But in all of the things you could use or buy to get faster on race day none are as economical or effective as good fuel. How do you fuel right? Eat well and eat often. Use quality fuel in several smaller meals throughout the day to keep energy levels stable. If you find yourself in a situation where you have underfueled, consider moving your workout or deferring to something easier. The same goes for hydration – hydration is a habit not something you do before race day. Hydrate with water throughout the day; hydrate through your workouts to keep your energy levels up and recovery quicker. Look for signs of dehydration; headaches, fatigue or high heart rate during your workout. Lastly perform a sweat rate test for each sport throughout the year to determine your specific hydration needs.

7 – Paralysis by analysis

Data can be useful in analyzing trends, charting progress and identifying weaknesses. Yet resist the urge to analyze yourself after every workout and, more importantly, during the workout. Instead, after your workout take a look at the data to make the connection to how you felt, how you performed and what the numbers said. You may find that you bolt too early or take hills too hard. Your heart rate may have drifted up through the workout to indicate dehydration. Analyze the data, make some notes and then move forward. Overanalyzing data or beating yourself up for “bad” numbers is a sure way to stifle progress and frustrate yourself. Within workouts, getting caught up in the numbers and data only lets you lose touch with how you feel and your full focus. And remember on some workout days to leave all gadgets at home and get in touch with the good feeling of simply “doing” without attachment to numbers.

8 – Always doing what is fun rather than what is boring

Performance improvement is not always fun. Practicing technique, refining form and working on the basics of aerobic efficiency require patience, mindfulness and slowing things down. This is the work that allows you to become more economical and efficient, which, over time, is free speed. Even at the professional level, athletes take time in each session to practice the basics. Many novices make the mistake of jumping ahead to a high level of intensity or training before the basic building blocks of economical performance have been set. These are the blocks that allow you to stay injury-free and help you reach that next level of speed. Take the time to meet with a skilled coach in each sport at least once a year to revisit your technique and find your best form. Then, be patient and mature enough to work on these skills. Keep these sessions easier to balance out the training intensity in other sessions.

9 – Keeping up with the Jones’

All too often athletes get caught up in comparing themselves to others and getting lost in these comparisons. A little friendly competition is good for a push and motivation. Yet keep yourself real about the comparison. Comparing yourself to someone who is more experienced in the sport or even comparing yourself to a younger version of yourself is not appropriate. You are who you are right now. Be content with yourself and focus instead on bettering yourself and being competitive in your age group. Be mindful of who you practice with and when.

10 – Too much, too hard, too soon

In sport timing is everything. Doing the right work at the right time on a consistent basis is how you achieve success. If you are unsure of when to do which work, enlist the help of a coach or a quality book. Know that in most cases, doing less is more and erring on the conservative side is better than tipping over into too much. If it sounds like too much, generally it is! Resist the urge to do too much just to feel like you can do it or build confidence and resist the urge to make every training a hammer session. That’s a quick recipe for injury and burnout. Balance your training plan realistically with recovery and work toward your goals. Confidence comes from trusting your training and being prepared just the right amount at the right time.

How to avoid making these training errors? Enlist the help of a coach, an experienced athlete or resource. For more information on coaching, contact us at multisportmastery at comcast.net.

September's Featured Athlete

Multisport Mastery is pleased to announce the September 2009 featured athlete:

Rebecca Domzal of Bellingham, Washington

What got you into triathlon?

I started swimming competitively in 1990. By the time I finished up my last season in 2001 I was burnt out on the sport and started looking for something else to do to keep me active. After a move to Chicago, I started looking for another challenge. A co-worker mentioned the Chicago Triathlon and I thought "why not?" I did two races that year and fell in love with the sport. I've always been competitive growing up, I just didn't realize how much I missed racing until I got back into it.

What was the highlight of your 2009 season?

Boise 70.3 was a big breakthrough. I feel like I worked really hard to develop a race plan and went into that race and executed the plan as best I could. The weather really turned on us, but I know that I had been working on both the physical and the mental side of things in training. I didn't let the weather bother me and just got out and raced. This was the first big race that I've done that I ever placed in my age group!

Qualifying for the Ironman 70.3 World Championship at Lake Stevens 70.3 was definitely a highlight. Even though the course was tougher than Boise, I knew I was in good shape and ready to race. I was really confident in my abilities before this race. I spent a lot of time pre-race reviewing my race plan and I knew exactly what I should be doing during the race. It was one of those races where it really all comes together - pacing and nutrition were both spot on.

What has been most beneficial about working with a coach?

Consistency. Before working with a coach my race times had plateaued. I did the Chicago Triathlon in back-to-back years and improved my time by 17 seconds. I knew that I needed more direction and focus in my workouts. I was trying to do too much, at too high of an intensity and didn't know a thing about recovery, nutrition and periodization. Working with Liz has helped to give me focus. I know the purpose of each workout and I've improved my knowledge of racing, nutrition, etc. My times have improved substantially since working with Liz.

In the past year, you relocated from Chicago to Washington. Tell us about training in the state of Washington:

The move to Washington has been great for me. My favorite bike ride goes out and follows the coast line for miles. I have trails that I can run that start in my back yard. Bellingham has a burrito store (Bandito's) that is a local favorite for post-ride recovery burritos. They even have a biker's special and no one looks at you funny for showing up in spandex. The whole community is really supportive of active life styles. And so far most of the stereotypes about Washington have held true: I didn't drink coffee until I moved here, everyone wears black jackets in the winter, and it does rain quite a bit :)

How do you balance a full-time job with training for long course?

My refinery works a strange schedule (4 x 10 hour days) that gives me every Friday off, but means that I work 10 hours every day. Like everyone with a full time job, its a struggle to fit everything in. Luckily, I've got a Computrainer that I enjoy working out on for mid-week bike rides. The key for me is to think out the week ahead of time and plan for each workout. I pack my workout gear a day or two in advance, plan meals as often as possible, and just try to stay one step ahead of the plan. Having routines like Master's swimming on certain days really help.

What are your plans for the 2010 season?

I'll be sticking with 70.3's and shorter next year. I'd like a redo on Boise to see what I'm capable of on that course. It was a great race and I liked the 2:00 race start. I'm aging up into a new AG next year, and I'd like to place well in my newer (faster) AG. It’s been awhile since I've done any short course races, so I'd like a chance to see what I'm capable of at the Olympic or sprint distance.

What does Multisport Mastery enjoy about working with Rebecca?

I started working with Rebecca about two years ago. Rebecca is hard-working and realistic. She sets attainable goals and then proceeds to do the work to get there. She is very much process-oriented and understands how each small step will help her in the big picture. In 2008, Rebecca set her sights on her first Ironman in Wisconsin. She crossed the line looking strong in 12:50. This year, she has set a personal best in every race this year. Last year one of her goals was to break 2 hours in a half marathon. At Lake Stevens 70.3, she ran the half marathon off the bike in 1:43. Her progress has been remarkable and she is transforming herself into an age group contender at competitive long course races. I’m excited to watch her start at Clearwater in November and can’t wait to see where she goes next year.