As you get into the swing of the Transition Phase, you can be challenged with how to maintain your level of fitness while not completely boring yourself with the same old workout routine.  Alas, worry no longer!  During this transition phase, try something different and a little challenging.  Participate in a Masters Swim Program.  Masters Swimming can be a great way to maintain your level of fitness while making some new friends at the same time.  Who knows, you might even enjoy the good-natured competition and even participate in a Masters swim meet.  In this article I will briefly cover what you as a triathlete should look for in a Masters Swim Program.  Additionally, I will introduce some standard workout jargon so you will feel right at home with your competitive and fitness swimming counterparts.

What things should you, as a triathlete, be looking for in a Masters Program?  My first recommendation before you “jump” right into a program and invest time and money is to “Do your homework” before you commit.  Find out all you can about the Masters Swim Programs in your area.  Depending on where you reside, there are probably several programs in your immediate vicinity that meet one of the most important criteria: “Location, location, location.”  Most of these programs will have a website.  Take the time to check them out.  Find out what their philosophy is all about.  How often do they offer workouts?  Do these workout times fit into your schedule?  What is the coaches’ philosophy?   Is everyone expected to participate in Masters swim meets?

Next, since you are a triathlete, determine if the program you are looking at caters to or accepts triathletes.  Most Masters Program these days are very friendly towards triathletes. This is because triathletes are making up more and more of the Masters population.  But, there are still some programs around that are not too keen on embracing the triathlon culture into their program.  Steer clear of these programs as you might be made to feel like an intruder into their workout culture.  How do you know if the program you are looking at is triathlete friendly?  Simple, just ask!  Attend a practice as an observer; ask some of the members if they are triathletes.  Interview the coach, the Masters coach should be more than ready to give you their “sales pitch” on why you should join their program.  Did they mention having triathletes as part of his team makeup?  If not, ask them. 

Finally, what additional programs does their team offer?  Does the team offer triathlon swim clinics in addition to their regular schedule of workouts?  Do they offer video stroke analysis for their members?  Do they routinely do open-water swims as part of their training and do they offer open-water swim clinics?  Do they offer or provide stroke and technique tips as part of the workout or do they just swim? 

Now that you have decided to join a Masters group and picked the right program for you, the following is some standard workout jargon that you will hear and see during your workouts.  This list is certainly not all inclusive but should provide a good start so you are not completely overwhelmed your first workout.

BK – Backstroke

BR - Breaststroke

Build – Get faster within the designated swim.  For example, 25 build means to get faster throughout the entire 25 yards.  The last 5 yards should be the fastest swimming of that particular 25.

FL – Butterfly

FR – Freestyle

IM – Individual Medley – Butterfly, backstroke, breaststroke, and freestyle, in that order.

K – Kick. No arms, kick only.  Can be done with or without a kickboard.  If kicking without a board, try to simulate normal swimming body position and keep arms streamlined.

RI – Rest interval.  Some swim sets will have a designated rest interval, such as (:25RI), which means a 25-second rest after each swim repetition. 

Scull – Front: In the prone position, your arms are stretched out in front of you.  Hands scull in a figure eight to change pitches to propel you forward.  Kick is minimal, with the head up or down. 

           Back:  In the prone position, fingertips are pointing directly behind you.  Do figure eights to propel your body forward. 

SP – Sprint.  Swim at a higher effort and speed. 

ST – Stroke.  A stroke other than freestyle, either butterfly, backstroke, or breaststroke. 

W/U – Warm-up segment, gently increasing speeds throughout. 

There you have it.  Now that you have done your homework and settled on a Masters program that meets your criteria and you have added some basic swimming terminology to your vocabulary get on out there and give it a try.  Masters swimming can be a great way to beat the winter doldrums while maintaining your level of fitness.  Who knows, you may actually have a lot of fun and meet some great people along the way.  Until next month,

Keep Swimming!! 

Coach Mike is a USA Swimming and ASCA Level 2 Certified coach who coaches competitive triathletes and swimmers from the Age Group ranks up through Masters.  Additionally, he is the Director of Swimming at Break Through Multisport Inc.   You can reach Coach Mike at Mike@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Works Cited/Further Reading

1. American Swimming Coaches Association The, (1996).  “The Masters School”.

2. Hansen, Nick & Eric, (2005).  “Workouts In A Binder”® – For Swimmers, Triathletes, and Coaches, pp. xi-xiii.

Now that the 2009 race season is coming to an end, you and your coach are beginning to look ahead to your 2010 race season.  Most likely you will have a 2010 race season strategy meeting with your coach, either formal or informal.  During this meeting, you will expect the common questions, such as, what is your “A” race for next year and what are your goals, but are you ready to answer the more detailed questions?  I will go through some of the questions to expect from your coach during this planning session and how your answers are used in creating next season’s training and race plan.

1.What races do you want to race next year and what are their priorities?  You probably expected this question and may have already selected your “A” race(s) for next year.  Be prepared to provide your coach the “B” and “C” races that you are interested in, as well.  The timing and distance of your “B’ and “C” races can either hinder or support your training for your “A” race(s), so it’s best that you haven’t signed up for your “B” and C” races yet.  You may have to make some tough decisions that may change those plans.  This is where you and your coach work together to select the best races to support your “A” race(s).   It’s pretty easy to see why this question is crucial to next year’s training plan; your race plan is what your entire training plan is catered to.  

2.What are your performance goals for your “A” race(s)?  You probably expected this question also.  Be prepared to be quantitative in your answer: I want to qualify for Kona, or I want to finish in the top 10% of my age group.  This may lead to a discussion with your coach on how realistic your goals are, which is always a good discussion to have.  You may be limiting yourself in your mind before the season even begins, or setting yourself up for failure if your goal is more realistic in a few years.   Your coach will use these goals to set targets for your tests throughout the season to ensure you are on track to meet your performance goals in your “A” race.     

3.How many training hours per week can you support for the 2010 season?  Last year you may have killed yourself trying to get in your training hours, and this year you may want to cut back a little.  Or, you may want to ramp up your training for a longer distance race.   Be prepared to say whether you want to train less, more, or the about the same as the 2009 season and the max number of hours you can support per week in the 2010 season.  Your coach will use the total number of hours you can train to lay out your customized annual training plan for each phase of training leading up to your races.

4.What are your 2010 travel dates and locations? This might be a hard question to answer, especially if you often have last minute travel for work.  Be prepared to provide travel dates of known trips and if you plan to train through travel or use it as a vacation.  Of course, during your normal contact with your coach throughout the year you will inform him/her of last minute travel, but the more that can be planned for in advance, the better.  The location of your travel is important because altitude and climate changes may affect your training.  Your coach will create your annual training plan to accommodate your travel.

5.Are you planning on participating in any athletic activities that would not be normally included in your training plan?  You may want to still play softball with your work team while training or you may want to attend a training camp in the spring.  Your coach will use knowledge of these activities to add them to the training plan and take them into account when planning hard workouts and recovery days.  Keep in mind that your coach may suggest not participating in certain activities if it will adversely affect your training goals. 

6.Are you planning on purchasing or changing any equipment or facilities this season? You may plan to get a new bike this year, purchase a power meter, or switch from a short course to a long course pool.  Your equipment changes may affect how your workouts are written, and your coach can provide more insight and suggestions into your equipment decisions and at what time of the year to make the change.  For example, adding a power meter will definitely affect the way your cycling workouts are written for the entire year. 

7.What are your nutritional goals for the 2010 season? Planning on losing some weight next year, or working on your recovery nutrition?   Be sure to mention this to your coach.   The amount and type of fuel you use is integral to your training. Your coach will plan these goals into the annual training plan and individual workouts. 

8.Are there any skills that you would like to improve on or learn this season? Do you want to finally want to learn how to flip turn this season or improve your running form?  Make sure to bring this up during the strategy meeting.  Your coach can not only give suggestions on how to improve these skills but can also incorporate these into individual workouts and/or, for example, plan for gait analysis during particular weeks in your annual training plan.  Most likely, your coach will also suggest others skills that will help you reach your 2010 goals.

9.Do you feel your limiters have changed? As you progress in your training or change race distances, your limiters may change.  Be prepared to reassess your physical and mental abilities.  Your coach also assessed your abilities based on your performance last year.  Compare notes.  This is the great opportunity to make sure your self-assessment matches your coach’s assessment.  Your coach uses your limiters to add specific emphasis during different phases of the season.

10.Are there any changes to your medical status? Most likely you have been keeping your coach informed over the past year of your injuries and illnesses.   Take this opportunity to review with your coach where you are right now, medically.  Your coach may need to adjust your recovery plan for the upcoming year.

Communication is key, as it is in most things in life.  The more information you provide to your coach, the more personalized your 2010 training will be.  With a little bit of work up front, your coach will be armed with all the information he or she needs to create a plan that will have you reaching or exceeding your 2010 performance goals.  Enjoy the remainder of the transition phase and happy planning!

Coach Laura is a USA Triathlon Certified coach and an Assistant Coach at Break Through Multisport Inc.  You can reach Coach Laura at Laura@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Greg Khairallah went out to Kona to race at the Ironman World Championships this October. You can read the full race report at the Break Through Multisport Blog.

Linnea Miller completed her first Ironman distance race at the not-so-flat Great Floridian. She’s signed up and ready to go at Ironman Arizona

By Laura Koerner, USA Triathlon Certified Coach

By Dina Aburmishan RD, LDN

Liz Yerly, MPT, ATC, CSCS, C-ART

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Ryan Riell and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.

In the past protein supplements were mainly used by weight lifters looking to gain more muscle, now athletes across the board are turning to protein supplements to help them gain that edge. However, recent research has indicated that protein supplements will not increase muscle mass over and above natural protein sources. Actually, protein food sources might be more of a beneficial protein source due to the natural qualities ‘real’ wholesome food contains.

Endurance athletes will try about anything to improve recovery and reduce muscle fatigue. Protein supplements have claimed that they increase muscle mass and help reducing fatigue and improving recovery. When in fact it is the training that increases muscle mass and increasing calories (especially carbohydrates) reduces fatigue and improves recovery. Endurance athletes use muscle glycogen (body’s storage form of carbohydrates) as fuel for energy. Replenishing glycogen stores rapidly in the recovery phase is what will improve endurance performance not protein supplements. Eating lots of carbohydrates after exercise accelerates muscle glycogen re-synthesis during the initial few hours of recovery. Several studies suggested that consuming protein along with the carbohydrate might augment this response. Actually by choosing protein over carbohydrates can cause the glycogen storage to decrease and reduce your body abilities to recover properly, making the next exercise difficult. Protein does not increase the glycogen re-synthesis but in the absence of carbs it will (mainly because there is nothing else there).

Endurance athletes are looking for a leaner body frame that supports a lower race time. Muscle hypertrophy is rarely a positive factor for success for endurance athletes. Increased protein intake results in increase muscle mass, muscle mass increases body weight, more effort and energy is required to move that extra body weight, thereby lowering your performance time. However, you don’t want to stay completely away from protein. A recent study of endurance athletes showed 8-20 grams of protein post workout would meet what endurance athletes needed to stimulate protein synthesis (anything above that might contribute to urea). 8-20 grams of protein is equivalent to 12 ounces of chocolate milk, ¾ cup cottage cheese, or 2 whole eggs.  Most endurance athletes regularly consume this amount of protein. Instead of looking to what types of expensive inefficient protein supplements, look to the timing of protein ingestion. To recover properly and maintain muscle mass be sure to eat protein (and of course a healthy amount of carbohydrates) with in an hour post workout as well as through out the day.

A study done at the University of Washington School of Medicine reports that supplementation of antioxidants, proteins, and amino acids does not increase endurance or strength. While they don’t enhance your performance, protein supplements are safe for athletes without latent or know kidney or liver disease. It does not seem that excess protein intake by athletes harm healthy kidneys. The main concern with protein supplements is not over consuming protein because it might decrease the amount of carbohydrates and water you’d normally intake.

Protein supplements are neither more nor less effective that food proteins and athletes needs can be achieved without supplementation. Main determents of athletes protein needs are their training regime and habitual nutrient intake. To ensure your getting enough protein, turn away from expensive protein supplementation and choose natural foods at appropriate times. However, some athletes choose protein drinks or shakes for more of a convenience factor. Protein in all forms enhances recovery form exhaustive endurance exercise.

Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

Liz Yerly, MPT, ATC, CSCS, cART  is a licensed physical therapist and

athletic trainer who has experience working with the highly trained athlete,

as well as the weekend warrior She is the facility manager of the Bridgeport

Accelerated Rehabilitation Center, as well as a treating therapist specializing

in advanced certifications such as Active Release Technique and Graston

Technique. She uses her manual skills to successfully rehabilitate her

patients and quickly get them back to where they need to be.

You can reach Liz at: lyerly@acceleratedrehab.com or call her at (773) 254-5250.

By Mike Koerner, USA Swimming and ASCA Certified Coach

November, 2009

Volume 2,

Issue 11

In This Issue:

Announcements

Top 10 Questions Your Coach Should ask for 2010

Revolutionary Coaching

Protein Supplementation

Transition Phase- Try Something Different

SPONSOR of the Month-

Break Through Multisport- $50 OFF Biomechanical Analysis

Athlete of the Month

Hip Flexors- The Forgotten Muscle

2010 Training Camps

Often time athletes overlook the importance of the hip flexors in the biomechanics of running and cycling.  We’ve all learned that the glutes and hip abductors are important muscles to train to help to stabilize the pelvis, but that does not mean that we should overlook the importance of a powerful and appropriately flexible hip flexor muscle.

The so-called “power stroke” in running, or the primary forward driving force in running is accomplished by the pulling action of the swing phase leg.  The swing phase leg, or the non-weight bearing leg, is responsible for generating a pull through the runners center of gravity as it “swings” through the air.  When a runner fatigues in a race, it is not the leg on the ground that is slowing down, but rather the hip flexors of the swing leg that are fatiguing.

Similar to the “power stroke” in running, the upstroke in cycling is an important aspect of pedal stroke that is often overlooked, or under-appreciated in proper and efficient cycling. The upstroke, or period of the pedal stroke during which the pedal is rising, should be a time of unloading the pedal by use of the hip flexors muscles.  Most cyclist relax during this period, allowing the right leg’s downstroke to lift the weight of the left leg essentially causing the two legs to fight each other.  If rather than resting during the upstroke, you learn to unload the pedal, you will be avoiding that creation of negative power on the opposite legs downstroke and allow 100% of the downstroke to be used for propulsion.

The muscles that should unload on the upstroke in cycling, and swing your leg during running, are the psoas major, psoas minor, iliacus and adductors. How do we strengthening these muscles?  The best way is to simply practice using them in each specific sport.  For example, practice running faster.  Jogging or pace running does not stress or force your body to recruit and use these muscles enough to train them, so adding in sprint work outs or runs at a slightly faster pace than usual during your training will prepare them to function longer in a race situation. Hills repeats are another great way to train your hip flexors, by charging up a hill 200-300 yards several times, you will begin to notice you hold a faster pace for a longer period of time.  Another way to work the hip flexors is to put on an ankle weight and practice lifting one knee up and gently down for 30 reps 3 times every other day. In terms of cycling, on-bike drills such as single leg pedaling with one leg clipped out of the pedal is a great way to begin to unload during the upstroke and build endurance.  Begin with 30 second intervals and build to longer periods using light gears and moderate to high cadence.  Walking lunges are an off-bike exercise that closely replicates the motor response of pedaling as well, and great exercise to add to your training program. 

Lastly, just as important as hip flexor strength is the concept of hip flexor length.  You can only get the full potential of a muscle’s strength, if you have the full length of the muscle to utilize.  The shorter a muscle is the less power producing fibers you are able to utilize.  A shortened hip flexor muscle can lead to numerous injuries as well, from snapping hip syndrome to psoas tendinitis, and even low back pain. The easiest psoas stretch that I like to teach is in the kneeling position and illustrated below. 

So remember the importance of the hip flexors and try to incorporate isolated strengthening and stretching to your program to improve your running and cycling.

This month, we have two athletes who are both very deserving of the title:

Become a Friend

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Break Through Multisport Inc.     1235 North Clybourn, #355     Chicago, IL 60610      (931) 220-7050

www.BreakThroughMultisport.com     Ryan@BreakThroughMultisport.com

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Partners

New and Revolutionary Triathlon Coaching!

Break Through Multisport Inc. is the first triathlon coaching company in the country that is offering a fully integrated training and nutrition approach to coaching, in addition to a full array of personal coaching options to include Swim Lessons, CompuTrainer Sessions, Running Sessions and Strength Training Sessions! We don’t have our own fixed facility, we are not fixated on running a gym, nor are we more concerned with paying the rent. Our SOLE job is to COACH YOU THE ATHLETE.

IF YOUR COACH IS NOT OFFERING A FULL SPECTRUM OF SERVICES- WHAT ARE YOU SPENDING YOUR MONEY ON?

Triathlon Coaching

Break Through Multisport only hires triathlon coaches that are certified by USA Triathlon and/or have a graduate degree in exercise physiology. This way- you are GUARANTEED to get a coach who is invested in their own education and skill set and has advanced knowledge of exercise. You will NOT get a coach who has simply declared themselves a “coach” or someone who is fast themselves and declared themselves a “coach.” All of our coaches will have maintained their certifications through the recognized “Continuing education Unit (CEU)” process that is outlined by USA Triathlon. We utilized the most current scientific literature in conjunction with training and race proven techniques to put you in the best position to succeed.

Nutritional Consultation/Meal Plans

The newest feature that is provided to Break Through Multisport athletes is a full array of nutritional consultation to include:

1.     Full Meal Planning-  A completely designed meal plan customized to your personal needs, complete with meal timing instructions, preparation tips and recipes
   

1.     Full Nutritional Consultation and Support- you get 24 hour contact with your coach to answer any nutritional questions that you have.
   

1.     Grocery Shopping Tutorial- assistance with choosing natural foods that are non-allergenic, healthy and conducive to your unique physiological profile
   

1.     Nutritional and Training Supplements- full support when navigating the supplement isle with specific dietary aid consultation for increased sports performance, fat loss, increased immune function and overall health
   

2. 
   

In-Person Training Sessions

The other new feature that is an add-on service available to Break Through Multisport athletes is a full array of in-person coaching sessions, up to three times per week, at a discounted rate ($45-$50 per session) to include:

1.     Swim Lessons- The normal rate for a swim lesson is $75 for a one hour lesson. With the in-person training sessions, you get them for the low rate of $45-50. With a set schedule of swim lessons, we are able to break down your swim stroke and rebuild it over a longer period of time, making sure to increase your efficiency along the way
   

1.     CompuTrainer Sessions- The normal rate for a CompuTrainer session is $75 per hour. With the in-person training sessions, you get the CT session for $45-50 per session. We are able to analyze your pedaling efficiency, conduct high-level power tests (Peak Power Output) that are not able to be done without an electronic egometer (trainer). From here, we are able to set exact training zones and conduct High-intensity Interval Training (HIT) with precision, which will maximize your training time.
   

1.     Run Sessions- The normal rate for a coached running session is $75 per hour. With the in-person training sessions, you get the run session for $45-50 per session. We are able to analyze your running efficiency, conduct high-level pacing tests by utilizing VO2 max formulas and GPS data. From here, we are able to set exact training zones and conduct High-intensity Interval Training (HIT) with precision, which will maximize your training time.
   

1.     Strength Training Sessions- The normal rate for a strength training session is $100 per hour. With the in-person training sessions, you get the strength training session for $45-50 per session. All of out strength training sessions are conducted at HiFi Fitness (1030 W. North Ave. Chicago, IL 60642), a 10,000 square foot private studio which provides top-of-the-line amenities and equipment such as Freemotion, LifeFitness, Hampton Dura-bells and Gravity Training Systems to name a few. HiFi just added a 3500 square foot “Functional Training” area that has a wide variety dumbbells, swiss-balls, BOSU balls and mats. Your coach will be able to design and guide you through a strength training program that is integrated into your swimming, cycling and running.
   

Applications are now being accepted. There are a limited number of slot that have come open, do not miss the opportunity to work with a professional coach!

Now that you are into the transition phase and preparing for a solid start to the 2010 season, it’s the PERFECT time of the year to get your running biomechanics looked at in order to correct any major flaws that you might have.

The key to running faster, whether it be a triathlon or a road race is running economy. A runners “economy” is a measure of how efficiently he/she is using oxygen while running at a given pace. Your running form is either a major contributor or limiter to your running economy. If you have a lot of wasted motion, it is going to require your body to use a LOT more oxygen, which ultimately slows you velocity and overall running time.

Break Through Multisport is now happy to offer running biomechanical analysis sessions, conducted by Head Coach Ryan Riell. The analysis can either be conducted as an in-person session or over the web via video submission. Coach Ryan will be examining the following aspects of your running mechanics:

1.   Forward Lean
   

2.   Leg Extension
   

3.   Impact Position
   

4.   Head Position
   

5.   Line-of-Sight
   

6.   Arm Position and Swing
   

7.   Vertical Component
   

8.   Cadence
   

9.   Hip Angles and Levels
   

10.   Foot Raise
    

11.   Leg Recovery
    

12.   Stride Length
    

2010 Training Camps

2010 Training Camps

It’s that time of the year to start planning out your 2010 season. A pre-season training camp is the perfect way to kick-start your training!

For the rest of the month, both training camps are being sold at a pre-sale rate of $100 per camp (non-CEU entry) or $250 per camp (with CEU’s). Offer expires November 30th, 2009.

Contact Coach Ryan for more details!

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Break Through Multisport is proud to announce that we have been approved by USA Triathlon to provide clinics, seminars and training camps that will count towards USA Triathlon certified coaches Continuing Education requirements!

ALL of the seminars, clinics and camps are NOT ONLY for USA Triathlon coaches, but for coaches who have not yet been certified by USA Triathlon and for ATHLETES! The material that will be presented will be at a level that is appropriate for all coaches and athletes to understand and learn from !

For Chicago area coaches, we will be conducting two (2) seminars in December (12th and 19th). See the links below for more information. This is the least expensive way for you to earn your CEU’s, make sure to take advantage of it!

The “Racing and Training with Power and Heart Rate”  seminar will start off with the basics and work our way up through some of the more advance methods of training with power and analyzing the resulting files. Whether you are a coach or athlete, this seminar will cover the material that you need to know to maximize your training time and get the most out of yourself on race day!

The “Planning Season Goals”  seminar will cover the material that you need to take into consideration in order to plan out your athletes or your own 2010 season. Whether you are a coach or athlete, this seminar will cover the material that you need to know to maximize your training time and get the most out of yourself on race day!

The Winter Training Camp and Spring Training Camp will follow the same basic itinerary, but at two different times per year, in two different location.

COACHES-

This camp is worth 10 CEU Credits from USA Triathlon. This camp gives you the perfect opportunity to pick up the CEU’s you need for 2010 at the incredibly low rate of $30 per credit while being able to work with YOUR athletes. If you are able to bring your athletes to the camp, discount of 25-100% are available. Please contact Coach Ryan for coaching discounts!

ATHLETES-

This four (4) day camp is available for you at the unbelievably low price of $150 total. You will have the opportunity to work with and be coached by Nationally recognized triathlon coach Ryan Riell and the incredibly hard working stable of Break Through Coaches. As part of the camp, you will receive the following personalized analysis:

1.   Swim Stroke and Technique video
   

2.   Running Biomechanics video
   

3.   Functional Threshold Power or Lactate Threshold Testing on the bike
   

4.   Full Track Session with Drills Designed to HELP YOU Become MORE Efficient
   

Athletes- if your coach isn’t currently making these services available to you, let him or her know that they are more than welcome to come to the camp to WORK WITH YOU. They will receive all the video footage to take home with them so they are able to work more closely with YOU!

Coach Mike and Coach Laura Featured Article on Trifuel.com

This October, both Coach Mike and Coach Laura each had another article (Mike’s article and Laura’s article) published on the Trifuel.com website! It is quite an honor to get an article published- in general, trifuel.com only publishes article from the top triathlon coaches in the USA! Break Through Multisport only has the most highly qualified coaches that are available working with our athletes.