Emma’s Diary: Getting a coach

Emma Oakes is one of the athletes training for Long Course Weekend (www.lcwyorkshire.com), an epic three-day multi-discipline event taking place over the weekend of 6-8 September 2024 in and around Pateley Bridge.   

The Challenge

Long Course Weekend Yorkshire is suitable for athletes of all abilities as participants can take part in one of the individual disciplines or in all three – mixing and matching the distances that suits them best and opening up the event to the widest audience possible.

The swim distances are 1.2 miles or 2.4 miles, cycling routes will be 56 miles and 112 miles and the run will offer 5k, 10k, half marathon and full marathon options. There will also be a children’s running event (LCKinder) to encourage all members of the family to get involved. Find out more and enter at www.lcwyorkshire.com If you’re keen to enter but have questions, try consulting the handy FAQ on the website –https://www.lcwyorkshire.com/faqs/

If you are a Yorkshire business keen to provide those taking part a special offer, do get in touch with Oliver Duckett on 01437 765 777 or contact him via info@lcwyorkshire.com. Local running, sports and tri clubs also qualify for discount codes, again do get in touch with Oliver for details.

Alternatively, perhaps you fancy volunteering? LCW Yorkshire needs people to help with marshalling, manning aid stations, pre and post event set up and lots more. In return for your support, you will receive a free event t-shirt, lunch, entry to the post event party plus discounted merchandise and even a volunteer medal. If you can get together a group of ten or more volunteers you will get £400 towards your chosen team, club or charity. Plus, find a sports team of 25 people to help out and you can earn yourselves new kit for the next season, you all just need to be over 16. Sign up here

Emma’s diary

Emma is a triathlete and mum of two and has been competing since 2012 in everything from sprint to long course distance, even proudly becoming the female winner of Long Course Weekend Wales (https://www.lcwwales.com) in 2015. Since having kids (Josh 3yrs and Ava 16 months) her training has changed somewhat but her drive and ambition is still there, and she will continue to be the best athlete she can be. She is looking forward to continuing this new chapter in her triathlon journey and competing in the first LCW Yorkshire. 

Follow her training schedule below.

Getting a coach

January’s training has been exciting as I have gone and got myself a coach again. I used to have one pre kids and so I know the benefits that a coach can bring. My first Coach, Mark from Xhale (https://trainxhale.com/), took me from a 4hr 30 marathon time to a 3hr 37 marathon time and gave me the tools to get on the podium. My husband is now training with him for his upcoming ultra.

I have gone with a different coach this time Tony Clarke from Total Tri Training (https://www.totaltritraining.com/). I have been following TTT for a year on Instagram and have seen the community they have in the club and the results that the athletes produce. TTT have lots of added benefits including access to nutrition coach, strength and conditioning, lab testing, bike fit, training camps and swim analysis. I am just doing the coaching for now but will probably book in for a bike fit before my first event as my body has changed somewhat from pre pregnancy.

TTT uses Training Peaks (https://www.trainingpeaks.com/), an online training platform. Tony can input my training (or you can input your own if you don’t have a coach), set goals and analyse my data. I can link it my Garmin and Zwift so all my data uploads to the site. It’s easy to set up and its nice having all my data in one place. I’m loving having more of a plan as well. With a coach I’m not second guessing my training, am I undertraining, overtraining? I put my trust in a person who knows how to get the results and I can do it around my work and family.   

On the week I wrote this I turned 40, so I had a light week of training to do something for myself and spend some time with the family. I don’t feel any different turning 40, I almost feel more determined to prove that age is just a number. Yes, I have a few more aches and pains than I did at 30 and I can’t get away without stretching after a session, but I’m fit, healthy and have two young kids and a wonderful family, I couldn’t ask for more……. well, maybe a new bike, you can never have too many bikes 😜

My Training

  • Monday – Day off/Stretching.
  • Tuesday – Run with Club 1hr (Hill Reps)
  • Wednesday – Zwift Bike 1hr (Sprints)
  • Thursday – Balance/Core 30mins, Swim with Club 1hr
  • Friday – Zwift bike 1hr (session 40 ON/20 OFF)
  • Saturday – Day off
  • Sunday – Progressive run 1hr


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