This blog serves as my memoirs. I am a full-time Triathlon Coach and Triathlete. I like to write about coaching, triathlon training, nutrition, biomechanics, exercise physiology, racing and my own personal experiences. I hope it helps my friends, athletes I coach and other people with their own training, racing and quests to live a full life.
I have been coaching triathletes for over 6 years now. In May of 2007, I decided to coach triathlete’s full time and launced my own coaching company called Factor 9 Tri Coaching (www.f9tc.com). I completed a Masters degree in Exercise Science (thesis track in biomechanics) back in the year 2000 from St. Cloud State University in Minnesota. In 1996, I graduated from the University of Calgary with a Bachelor of Science degree in Kinesiology (again the focus was in biomechanics). For 6 years, I worked with adidas as a Sport Research Engineer where I did physiology and biomechanics research/testing for their Innovation Department.
I have completed over 10 Ironmans, including the Hawaii Ironman Championships (2001 and 2004). My best time was in 2003 at Ironman Florida (9:31). My best placing was in 2005 at Ironman Canada (20th overall) which was my first race as a professional. I also enjoy racing Half Ironman’s (70.3 distance) and Olympic Distance events.
I hope you enjoy my thoughts along the way and I encourage you to ask questions or make comments.
Scott McMillan (scott@f9tc.com)
5 responses so far ↓
John "Sabertooth Salmon" Spurgeon // October 5, 2006 at 11:22 pm |
Hey, Scott and Sarah! I really admire your sense of adventure!! It’s awesome that you are chasing your dreams, taking risks, and living life to the fullest. Best wishes. (And thanks for the link to my site.)
Eric Peterson // May 18, 2007 at 2:22 am |
Hi Scott
Thanks for keeping an excellent, informative, and entertaining webpage. Your writing has answered a number of questions for me.
Currently I am training for my first Ironman (Coeur d’Alene – June 24th). I am very excited but have a couple questions for you. Reading through your experience at IM NZ you wrote that you were peeing every 30 minutes for the first couple hours of the race. I’ve experienced this on training rides – Did you actually stop each time or did “go” while on the bike?
Also, due to timing and schedules, I am traveling and racing alone for my first Ironman (no support crew) – do you have any suggestions for a first-timer on their own?
Thanks for the help and posting your training experiences and advice.
Eric Peterson
ericsson2416@hotmail.com
scott mcmillan // May 21, 2007 at 4:26 pm |
You are welcome. I quite enjoy doing the blog.
Pee – Yep, I kept going. Sometimes I can sit and pedal easy to do it, other times, I have to stand and coast. In every race, the first couple times are harder to do because I have to learn to “relax” more.
No support crew – The second Ironman I did, I did alone as well and in Europe. It was quite the experience. It is definetly much better to have a support person (or crew) but if it is really not possible then I would recommend:
Being social and meeting people when you get the chance (keep in mind everyone has a race on their minds and they may disengage socially and not to take it personally).
Swim during the practice times and be safe about it. CDA has boat traffic so you have to watch out, athlete’s don’t “own” the lake until race day.
Same goes for riding, if you can go with a group you meet then great. However, if you go at reasonable hours there should be enough athlete’s out to help you out if you need it.
Race Day
Take a nice sized pack so you can put your morning clothes (dress warm) and gear in it that you don’t need while racing. They will have pumps in transition to get your tires pumped up so don’t worry about that. Arrive early (close to when Transition opens up) just in case you need extra help and don’t have someone to run an errand for you.
Always be safe on the course, watch for people in front of you at aid stations (don’t be agro, slow down to a reasonable pace to get your fuel and avoid mistakes of others).
Know about hyponeutremia and symptoms of dehydration (if you are peeing then you dont’ need to worry about dehydration). Also, go to the pre-race meeting and seminar’s to listen to the medical staff’s advice.
Take care of your needs (pace, water, fuel, salt) and you will cross the finish line.
Stay in the finish line area for an hour or two. Relax, rest, re-hydrate, eat, put on a dry/warm change of clothes. If you feel the least bit sick or dopey then check in with the medical area so they can observe you. Tell them you are here alone so they don’t give you any drugs that make you sleepy (i.e. if you are driving back to the hotel room).
I hope that helps,
Scott
luke ponseti // July 2, 2008 at 8:44 am |
i would like to do a 70.3 in april 09
need training help
especially swimming
please send information
Scott McMillan // July 2, 2008 at 6:20 pm |
Hi Luke,
I would be very happy to help. The coaching services I offer are explained here (www.f9tc.com under coaching/individual)
You can also find more information about me, triathlon training and some of the athlete’s I coach on http://www.f9tc.com.
Feel free to email me at scott@f9tc.com if you have further questions.
Whereabouts do you live and how did you come across my blog?
I look forward to hearing from you,
Scott