Aya Sinay has raced as a triathlete in IRONMAN Kona (Hawaii) twice and has been a successful triathlete coach for over 10 years. In this article, she shares 3 important tips that all triathlete coaches should read. Get ready to boost your athletes’ performance and your coaching business.

Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others on their journey to athletic excellence.

Facebook
Twitter
LinkedIn
Reddit
Email

We’ve all coached that athlete who initially made the classic mistake of training too hard on easy days. They plan to go easy, join a group ride and end up being exhausted after 3 hours. But how do you convince them to train differently?

In my experience, the most important solution is to explain to the athlete why they should do what you prescribe. Explain for instance, why they should also train at low intensities and why they should stay below anaerobic threshold in a certain training.

To do so, I always share a bit of basic physiology and science.

INSCYD College

TRANSFORM COMPLEX SPORTS SCIENCE into ACTIONABLE TRAINING STRATEGIES

Nowadays, athletes expect their coaches to work based on sports science. Relying on outdated training methods is no longer good enough. But how do you turn complex data and science into actionable training strategies?

INSCYD College simplifies it for you, turning theory into actionable strategies for enhanced performance.

Especially when you want your athlete to train at a lower intensity, explaining why this is important makes them more patient and willing to do so. For one of my athletes, that meant he had to seriously change his endurance pace. He used to run 5:15 min/km, “because that’s what everyone uses as an endurance pace”. With INSCYD I showed him that he should actually be running 6:30 min/km.

If that hurts your ego, putting your Strava on private for 6 weeks can help. Usually your endurance pace increased significantly after those 6 weeks. And you eventually get to much faster pace while keeping your heart rate low enough.

When you work with INSCYD performance software, you have the advantage of being able to show the athlete what they need to work on, why they need to work on that and how they progress over time. This also takes the guesswork out of coaching.

INSCYD enables you to show exactly what to work on, and how this will benefit the athlete.

Due to a slower endurance pace, my triathlete became better at burning fat and had more energy left for the harder session. Knowing that this is the reason why you need to run slower, gets athletes on board.

Some coaches are known for their genuine interest in the athlete’s life, and ability to create a training program around it.

Other coaches are praised for their expertise in exercise physiology, science and their data driven approach.

I believe both aspects – lifestyle and physiology and own experience as an athlete  – are important when coaching an athlete.

For instance, a 57 year old athlete I coach achieved an incredible performance improvement. From a metabolic profile standpoint:

 

But this would not have been possible if we didn’t look at both his metabolic profile and his busy lifestyle.

First I used the remote INSCYD test to get a better idea of what type of athlete he is. The metabolic report gave me a clear overview of what to work on: improve VO2max and anaerobic threshold.

Aya Sinay (left) uses both INSCYD lactate tests and INSCYD remote power-only tests

Aya Sinay (left) uses both INSCYD lactate tests and INSCYD remote power-only tests.

Then I needed to take into account his life outside of sports. He’s a businessman and a family man, which means he is a time-crunched athlete and time is limited and (mental) fatigue can impact training. 

Graph - How a Time-Crunched : Amateur Athlete Allocates Their Time

We’ve discovered that a successful approach involves maintaining flexibility during normal weeks, while adding dedicated training camps periodically.

During those training camps he can really focus. It’s my job to make the most out of these camps. For instance by:

Calculating the amount of carbohydrates he burns during each training session, using the INSCYD carb combustion graph. This enables me to make a nutrition plan to fuel the body. Knowing the amount of carbs burned, also ensures that the training load is realistic over the course of several days.

Fat & carbohydrate combustion graph
The INSCYD Fat & Carbohydrate combustion graph shows how much fat and carbs are burned at any given exercise intensity.
Learn how to create fueling and pacing strategies, using carbohydrate combustion rates. Download our whitepaper!

Leave your contact details and receive the requested information via email.

By submitting my email address

Whitepaper

Download Our Whitepaper to Optimize Pacing and Fueling Strategies

Are you an athlete or coach looking to elevate your game to the next level? Understanding the science behind carbohydrate combustion, pacing, and fueling can be a game-changer for your performance.

Our comprehensive whitepaper demystifies these complex topics, offering actionable insights that you can apply directly to your training and competition strategies. Don’t leave your performance to chance; arm yourself with the knowledge to make data-driven decisions

Learn how to create fueling and pacing strategies, using carbohydrate combustion rates. Download our whitepaper!

Leave your contact details and receive the requested information via email.

By submitting my email address

Calculating the precise VO2max interval intensity and recovery, using the INSCYD lactate accumulation and recovery graph. This graph shows how long he needs to recover between intervals to clear the lactate, to make sure the quality of the intervals remains high.

Lactate: recovery & accumulation
The INSCYD Lactate recovery & accumulation graph shows how fast you accumulate lactate (purple) and how fast you recover or “clear” lactate (grey) at any given exercise intensity.
VO2max intervals: what intensity to choose?

Receive a free email which teaches you how to choose your personal, most effective, VO2max interval intensity. Applicable in all sports.

By submitting my email address

Practical Tips

Find out your most effective VO2max interval intensity

Whether you’re a professional athlete, a coach, or someone passionate about fitness, our free email guide will provide you with actionable insights on VO2max intervals. Elevate your training and performance by making science work for you.

VO2max intervals: what intensity to choose?

Receive a free email which teaches you how to choose your personal, most effective, VO2max interval intensity. Applicable in all sports.

By submitting my email address

Having this actionable data enables my athlete to train more effectively and as a result, improve performance while having a busy lifestyle.

You’ve just read how a holistic approach to coaching—one that combines cutting-edge science with an understanding of an athlete’s lifestyle—can yield incredible results. Now, imagine what you could achieve with the power of INSCYD at your fingertips.

Unlock Triathlon Excellence: Join Our Exclusive Masterclasses

Elevate your triathlon coaching and athletic prowess with our 2 exclusive masterclasses in Oceanside, California. Led by the world-renowned Sebastian Weber, these sessions are your gateway to mastering lactate testing and holistic training strategies.

✅ Expert Guidance | ✅ Practical Skills | ✅ Performance Strategies | ✅ Networking

Limited Seats Available!

Don’t miss this chance to transform your approach to triathlon training. Secure your spot before February 25 for special pricing.

For coaches and labs

Why Inscyd is a Must-Have for Every Coach:

  • Metabolic Profiling: Get a 360-degree view of your athlete’s capabilities. To tailor your training programs to each athlete’s unique metabolic profile and lifestyle.
  • Flexible Testing: Whether it’s lactate tests or remote power-only tests, INSCYD adapts to your needs. Perfect for time-crunched athletes juggling a busy lifestyle.
  • Data-Driven Decisions: Use actionable insights to optimize athlete performance.
  • And more

Don’t Miss Out – Watch INSCYD in Action! Our Free Demo Spots Are Filling Up Fast—Secure Yours Now and Transform Your Coaching Forever.

For ATHLETES

IMPROVE YOUR PERFORMANCE

Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here. 

Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.

Test athletes yourself - but look beyond power data

Many coaches either send their triathletes to a lab for metabolic performance testing, or test their athletes themselves with FTP tests. I don’t like either of them.

When I was racing IRONMAN’s myself, I already noticed that Functional Threshold Power (FTP) was an oversimplification. Two athletes with the same FTP can perform very differently during a race. As a coach, I knew I needed to look beyond FTP.

Infographic - Why you should stop using FTP or anaerobic threshold (AT)
Two athletes riding at the same %FTP can get a totally different training stimulus.

Why You Should or Shouldn’t Base Training Intensities on Anaerobic Threshold / FTP

Wondering about the limitations of using FTP as the sole performance benchmark? Dive deeper into the science with our exclusive webinar hosted by Sebastian Weber, a renowned coach who has worked with world-class athletes.

An easy solution is to send your athletes to a lab, but I’ve had bad experiences with those. I once sent my youth athletes to a lab, only to find out that the facemask was not properly used during the test. This is not the result you want after a 2+ hour ride to the lab.

I also noticed that the power meter on the ergometer and the power meter on my bike pedals differed by 40 watts. This makes it impossible to transfer lab data to actionable training recommendations.

I now solve this problem by doing metabolic field tests on my own. I started using INSCYD’s Power Performance Decoder, a power-only (cycling) or GPS-only (running) test that gives you lab-level accuracy. Soon I added lactate tests as well. I don’t rely on other labs anymore and still have all the data and more. 

Request the lactate test protocol here:

By submitting my email address
INSCYD coach Aya Sinay (right) took full control of her metabolic testing, not relying on other labs or overrated FTP tests anymore
INSCYD coach Aya Sinay (right) took full control of her metabolic testing, not relying on other labs or overrated FTP tests anymore

With these INSCYD tests I’m able to create my own test protocol, depending on the athlete. For instance, age-group athletes often prefer a sub-maximal test. I then use lactate samples. However, I also do a lot of remote coaching. For those athletes I use the power-only metabolic tests.

Free Course

START THE E-COURSE: THE COMPLETE GUIDE TO TAKING VALID LACTATE SAMPLES:

Press play to start the free course. A new window will open. Make sure your pop-up blocker is disabled.

Press play to start the free course. A new window will open. Make sure your pop-up blocker is disabled.

A metabolic test is like a look under the hood of an athlete’s engine. It doesn’t only look at power numbers, but also at how power is composed. By doing so, you have detailed insights of how the body works during sub-maximal and maximal efforts.

Every metabolic test should at least give you data about the aerobic engine (VO2max), anaerobic engine (VLamax), anaerobic threshold and substrate utilization (fat combustion and carb combustion).

INSCYD goes beyond this data, by giving you the  tools to put this data (and more) into practice. For instance by giving you access to training zones that are based on athlete’s unique  metabolic data, e.g.: a training zone based on FatMax.

INSCYD Training Zones
INSCYD training zones, based on individual metabolic data like FatMax and VO2max.

Since performing an INSCYD metabolic test is so easy – you can even test remotely using a sports watch only –  every coach and athlete should use metabolic tests.

The INSCYD testing itself is also attracting new customers to my coaching business. Athletes who are being coached by other coaches now come to me for testing. The same is true with self-coached athletes. I recently tested an IRONMAN athlete, 3 weeks before his race. I created a pacing and fueling plan for him. Afterwards he said:

“I never felt so much energy and power during a race. For the first time I knew what I was doing: how many watts I needed to push and how many carbohydrates I needed to consume.”

He won the half IRONMAN race and soon he will revisit to do the running test.

For coaches and labs

Watch Inscyd in action

With INSCYD, you can tailor training programs with unparalleled precision, ensuring your athletes achieve their peak performance faster and more efficiently.

Don’t let your athletes settle for anything less than their absolute best. Book a Free Demo with INSCYD today and experience firsthand how you can elevate your coaching game.

For ATHLETES

IMPROVE YOUR PERFORMANCE

Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here. 

Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.

Aya Sinay

Aya Sinay is the head coach of TRI Tatry Triathlon Team. As an ex professional triathlete, she raced IRONMAN Kona twice. She is also AG Long distance World Champion (World Triathlon). Aya is the IRONMAN distance record holder in Slovakia and has over 10 years of triathlon coaching experience.

Related Posts

Infographic - Peak and Fade (Pre Loaded) Intervals

How Peak and Fade (Pre Loaded) Intervals Can Boost Athletic Performance

Peak and fade intervals are a key component in the training regimens of elite athletes. These Peak and Fade Intervals start at a very high intensity and gradually decrease, offering a unique approach to training. This article not only delves into the science behind Peak and Fade Intervals but also covers pre-loaded intervals, another effective…

Read more

Webinar: Swimming Performance Test, Application in Training and Case Study

This webinar covers everything you need to know about swimming performance tests. From the test (protocol) itself, to the results and application. Alexander Törpel (Head of Diagnostics – German Swimming Federation) talks about the application of test results in training. You’ll get unique insights into the (longitudinal) development of performance metrics, of 2 Professional National…

Read more

Double Olympian Brendan Reilly joins INSCYD

(Tägerwilen, Switzerland, 2nd September 2019) –Double Olympian Brendan Reilly joins INSCYD to develop partnerships with coaches and athletes worldwide INSCYD — the world’s most advanced software for performance analysis — has announced the appointment of double Olympian Brendan Reilly as its new Partnerships Manager. Reilly, who competed at Olympic level in high jumping for over…

Read more
INSCYD Training Zone Builder - cycling

Stop using old-fashioned Training Zones – instead try this

The way training zones are determined and used hasn’t changed for decades, as if nothing happened in sport science lately. It’s time to throw them out of the window and start creating training zones that actually matter. Let’s start right away. TRAINING ZONES MOST COACHES USE – AND WHY IT’S TIME FOR A CHANGE Currently,…

Read more
Webinar Alpecin-Deceuninck using INSCYD test software

Alpecin-Deceuninck shares how they prepare for key races

Join Elliot Lipski, Performance Manager of Alpecin-Deceuninck and Plantur-Pura, and find out how a professional team prepares for key races. Temporary deal: get a free INSCYD test. Agenda: Periodisation Training camps Nutrition strategies Practical use of INSCYD software Presenter Elliot Lipski Performance Manager of Alpecin-Deceuninck and Plantur-Pura Take action Ready to perform an INSCYD test…

Read more
Performance analysis in swimming

Case study: performance testing in Swimming

This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…

Read more