TRIATHLON COACHING & CONDITIONING
Our Mission: To create an environment for you to reach your potential.
who we are
rob dendle - director/coach - SE QLD
Level 1 Triathlon Coach (Triathlon Australia)
Rob has been coaching since 2016 and brings with him a wealth of knowledge as a successful athlete. Rob has represented Australia 4 times in the last few years at World Championships in the 70.3 (Half Ironman) distance and eventually took the leap into the full Ironman distance - qualifying for Kona twice. His exceptional understanding of nutrition, recovery and training loads that are suited to the individual makes him a great asset to any athlete wanting to improve, regardless of their level in the sport. Outside of coaching and racing, Rob enjoys spending time with family and friends.
TRIATHLON
ASSESSMENT PHASE
Everything we do at TCR starts with one key question - what do you want to achieve? It might be to complete your first Enticer or Sprint Distance Triathlon - right through to completing an Ironman or even becoming an age group champion and Australian Representative. Once we have established this, we then look at your availability to train, your access to training facilities, your strengths and weaknesses (via testing and video feedback) and more importantly, how much training can be achieved with successful recovery – this allows for a ‘quality over quantity’ style of program.
PROGRAMMING
Personalised Training Programs are delivered over a 2 - 6 week period via a cloud-based program called ‘Training Peaks’. We don’t write and send programs for 20 week blocks, as we have found from experience that athletes can progress and improve more quickly than we often predict and that it is therefore more effective to roll with you as you go. To date, TCR has helped its athletes to complete over 600 races across Australia and around the world. In total, our athletes have travelled in excess of 50,000km in racing alone!
ONLINE PROGRAMMING
TCR will assist you with your training and racing needs regardless of where you live across Australia. Through the use of the Training Peaks program, we can write, monitor and assist you towards your goals. We will directly speak with your support crew (for example, your physiotherapist) and ask for video feedback looking at swim/bike/run technique and postural corrections. Included in the service is a weekly phone link-up to make sure that your training is going exactly the way we need it to.
SWIMMING
TCR works with a wide range of swimmers, from adults who are learning to swim, through to swimming masters who are representing the region and Queensland.
As per all the other services offered through TCR, we start with one key question - what do you want to achieve? For example, you might be aiming to be able to swim for safety, to swim with your kids, to compete in a swimming carnival, open water swimming race or triathlon. From this point, we then look at your availability to train, your access to training facilities, your strengths and weaknesses (via testing and video feedback) and more importantly, how much training can be achieved with successful recovery – this allows for a ‘quality over quantity’ style of program.
In the same way as the other disciplines, swimming is a technique based sport, so the focus from early on is getting the correct technique set up. This can be achieved through the use of drills, squads and online video drills that TCR has designed for the visual athlete. Personalised training programs are delivered over a twelve week period, six weeks at a time via a cloud-based program called ‘Training Peaks’, with testing occurring in weeks 1, 6 & 12, which is designed to help us (and you) to monitor your improvements.
CYCLING
As with all TCR programming, cycling coaching starts with one key question - what do you want to achieve? From this point, we then look at your availability to train, your access to training facilities, your strengths and weaknesses and bike setup (via testing and video feedback) and more importantly, how much training can be achieved with successful recovery – this allows for a ‘quality over quantity’ style of program.
We use a variety of tools to measure wattage (power output), heart rate, cadence, pedal stroke efficiency and lactate blood work, depending on your individual needs. From this data we then match the correct training methods to your goals and set you a specific training program that is designed to help you achieve these goals. From there we test and retest as often as needed, as this assists us to monitor your progression and improvement. Our cycling programs are ongoing and are delivered between 1 - 6 weeks at a time through a cloud-based program called ‘Training Peaks’.
“TCR’s flexibility, knowledge and enthusiasm for the sport and your athletes are second to none. Despite a big mix of ages, experiences and skill levels, our squad sessions are always well catered for and are an ego-free zone. A big thanks for all of your support, encouragement and when required constructive criticism over the last 7 months.
Jana K”
RUNNING
As with all TCR coaching, running coaching starts with one key question - what do you want to achieve? From this point, we then look at your availability to train, your access to training facilities, your strengths and weaknesses (via testing and video feedback) and more importantly, how much training can be achieved with successful recovery – this allows for a ‘quality over quantity’ style of program.
Once we have all the information we require, we then match the correct training methods to your goals and set you a specific training program that is designed to help you achieve these goals. From there we test and retest as often as needed, as this assists us to monitor your progression and improvement. Our running programs are ongoing and are delivered between 1 - 6 weeks at a time through a cloud-based program called ‘Training Peaks.’ If you live in the Sunshine Coast, this allows you to come along to any run-based group sessions that TCR offers.
One common problem we see more times than not, from either online or self-coached athletes, is a significant ‘overtraining’ mentality. If you work on your technique and get it right, you can reduce your risk of injury significantly and also run faster for longer. At TCR, our athletes don’t experience many injuries, as they are programmed to run with good form for the right distances in training that suits them.
STRENGTH & CONDITIONING
TCR aims to focus on the ‘fine-tuning’ of our athletes, and one way of achieving this is through Strength and Conditioning (S&C)training. This is provided through a periodised program with specific timings that account for when people need to train and rest coming into their individual competition phases.
There are two ways in which we can assist to prove this type of training:
a. 1-on-1 Sessions: We will work in unison with you, your existing coaches, physiotherapists and others involved in your performance to produce training programs that compliment your primary goals.
b. On-line resources: TCR has created a Youtube Channel with a large bank of exercises that we can send directly to you or add into your program. These are performed by TCR athletes and are narrated to assist the visual learner through the provision of explanations of cues and the specific goals of the exercises.
FEES
“The one observation that is a standout about TCR coaching is the emphasis on recovery. Recovery is the most underrated aspect of training and is pertinent for all athletes. Without recovery, there is very limited physical development due to under-performance or overtraining which causes injuries. TCR’s understanding of the essential training principles sets it apart from any of its colleagues.”
TCR Fee's are matched to the specific requirements we offer individuals. We don't offer generic coaching - thus don't offer generic pricing!!
TCR SUPPORTERS
TCR recommends and works on a daily basis with the following businesses. We choose to use these businesses because they help TCR and its athletes reach their potential through quality service, products and knowledge in their fields.
INFINIT Nutrition
INFINIT's custom-blended nutrition solutions are designed to match an athlete's unique nutritional profile through the complete customisation of a sports drink.
Different people, different sports, different weights, different sweat rates; one nutrition solution is not the right answer. INFINIT allows you to customise the number of calories, the flavor level, number of electrolytes and so on, creating the right nutrition for you and your sport. TCR athletes are entitled to a 10% discount.
MIZUNO
Mizuno’s unique family management allowed a focus on research, design and development, creating highly sophisticated technical products. The performance of Mizuno’s equipment came to the attention of America and Europe’s leading sportsmen as they sought every means to set new sporting boundaries. Mizuno’s popularity amongst these sporting icons initiated the export of Mizuno products and the start of Mizuno’s global business.
The right fitting shoe and clothes are half the battle and to assist TCR athletes receive a 20% discount.
SNAP FITNESS MAROOCHYDORE
Starting from humble origins, Snap Fitness has grown over these past 15 years to become a well-respected international brand, boasting over one million members around the world. As we look into the future, we remain committed to growing our business and continuing to evolve as a leader in the fitness industry.
Just like Snap Fitness, athletes are always looking to evolve and this can be best done by accessing a gym in addition to your swim, bike and run training. TCR athletes can gain easy access to Snap Maroochydore for casual visits for a very small fee or reduced memberships (offers vary).
VENTOU
It is part of cycling that technology and innovation are unashamedly embraced. At Ventou we feel the same way. Through a long and successful textile business, we are able to create garments with the very latest in garment production techniques. We use exquisite fabrics from the most credible European suppliers. And we introduce innovative concepts into the market, all aiming to make better, faster, lighter and more comfortable products.
To keep our TCR athletes comfortable and looking good at all times they receive a 10% discount.
BROUHAHA BREWERY
Brouhaha Brewery was founded by locals, for locals in mid-2016, with a mission to educate and introduce the community to the art and world of independent brewing and craft beer. Accompanied by quality, locally sourced food, Brouhaha Brewery is a great spot to settle in with a beer and enjoy the company of great friends.
Officially TCR’s local, set in the beautifully lush Sunshine Coast Hinterland, grab your team mates on your rest day and enjoy a nice cold beer and fuel up with high quality food.