PK Performance Coaching

It’s never too early to start thinking about next year. After this year’s non existent spring, I’m looking forward to heading somewhere warmer than here for some early season outdoor riding! I’m SUPER excited to be heading back to Girona again with coach Tara Postnikoff Tara Postnikoff | Coach, Nutritionist, Triathlete . I’ve done a lot of riding in Europe and Girona is probably my favourite place to ride a bike. It’s up there with a lot of triathlon + cycling pros as well - they’re not an uncommon sight on the roads.

What’s included?

6 full days of camp with guided rides, bike skill work, coached open water swims (weather permitting) and runs.

Airport transfers from Barcelona airport

There will be training talks (bring your questions!) and post ride mobility.
This year we are staying at the Rocacorba Boutique Cycling Hotel in Banyoles. You’ll be within walking distance of cafes and restaurants and it’s a short bus ride to Girona Old Town.

Rides will be in the 2.5-5 hour range on rolling terrain - there is no such thing as a flat ride here so bring your climbing legs and expect a week of great scenery!

Dates: May 2nd to 9th, 2027

We have THREE double occupancy rooms left.

Want more info? DM me the word GIRONA and I’ll send you all the details.

Happy Medal Monday!

Yesterday Michelle Michelle Schooley went FULL SEND at the Multisport Canada MultiSport Canada Barrie Triathlon. This was her first time racing a sprint and coming off a 70.3 where she had to keep her effort measured, she was happy to be able to let it rip. I didn’t give her any pacing targets - in short races like this, especially after a goal race, I always say focus on effort, race hard and see what you’re capable of.

I knew she worked hard because I got two threshold heart rate notifications from Training Peaks 😂. That hard work landed her on the podium with a third place in her AG.

Next up Wasaga Beach Olympic Distance at the end of August.

Congrats Michelle!

From 70.3 to a sprint, Michelle Michelle Schooley is switching gears tomorrow and going Full Send at the MultiSport Canada Barrie triathlon.

We chatted yesterday and she told me she’s really looking forward to racing something short and flat 😄

She’s feeling fully recovered after Muskoka and looking forward to testing herself on something short and fast. Not sure if she’ll do a tequila shot post race this time though 😄

Go get it Michelle!

You crossed the finish line (yay!) You celebrated (hopefully wearing your medal) You probably took a few days to soak in what you just accomplished (and if you’re one of my athletes, you’ve written a race report 👀) And then comes the question almost every triathlete asks… “Okay…when can I start training again?”

The tricky part is that your Ironman doesn’t stop being a training stimulus the moment you get your medal. That race was one of the biggest stressors you’ve ever placed on your body. The work you did in training and on race day still needs time to be absorbed.

Your body is rebuilding. Your muscles are repairing. Your aerobic system is adapting. Your fitness from the race is still being developed (yes, you gained fitness from the race).

That’s why rushing back too quickly can actually hold you back. Recovery isn’t time away from training. Recovery is PART of the training, especially after a race.

The athletes who come back strongest aren’t the ones who jump back in the fastest. They’re the ones who trust the process and give their bodies the time they need to absorb the work they’ve already done.

If you just finished an Ironman (or have one coming up), save this for when you’re staring at your training calendar wondering, “Am I ready yet?”

If you just raced, what was the hardest part of your post-Ironman recovery: the physical recovery…or being patient enough to actually rest?

You just finished an Ironman. Now what?
This is one of the questions I get most often from my athletes. Some are mentally ready for a break. Others are itching to get back to training and want to know what to expect when it comes to time off and returning to workouts.

The reality is that there’s a lot happening “under the hood” before you’re truly recovered, and recovery looks a little different for everyone. If you’ve been training and racing consistently for years, you’ll generally recover faster than someone who’s newer to endurance sports. Age plays a role too. As we get older, these recovery processes tend to take a little longer.

The timelines in this carousel are general guidelines, not hard rules. Your recovery will depend on factors like your training history, race ex*****on, sleep, nutrition, stress, and overall health.

Swipe through to see what’s actually happening in your body, week by week.

And stay tuned for Part 2, where I’ll show you what that first month back to training actually looks like.

I don’t know anyone that looks forward to racing in the rain. In fact it can be incredibly anxiety inducing, especially when you’re racing your first Ironman.

But that’s exactly what Stephanie Steph Dunbar Cassese and Leah Leah McCann had to deal with on Sunday at Ironman Ottawa. There was a bit of stress because it meant one more thing they had to prepare for. Nothing they could do to change it, all they could do was be as prepared as possible. That meant extra socks, blister guards, Vaseline, you name it, the ladies had it.
The rain came down in buckets at some points but it did nothing to dampen the spirits of either of these ladies.

To quote Stephanie “Holy f**k that was the best day ever. So many thoughts. I smiled the full day.“ Every pic she sent me shows that smile!

To quote Leah: The whole race was memorable! I can’t believe 16+ hours went by so quickly.
My favourite moment was I running through the “tunnel” near the start, about 2km. It was pouring rain, the crowd was huge and the energy was incredible. Finishers were coming in but they were cheering for me just as much as the finishers. I felt like a rockstar and it gave me a huge boost to start the run. At this moment I was knew in my heart I was already an Ironman I just had the small task of completing the marathon. I believed I was an Ironman so the finish line was inevitable. ❤️❤️❤️

THIS IS WHY I LOVE MY JOB!

Congratulations Leah + Stephanie!