Goosebumps

It’s that time of the year! Race season is here. Sunshine, nerves and the smell of eager runners. I am waiting for the gates to the start section of a 10K race in Rotterdam. It’s a big race, a total of some 10.000 runners. The atmosphere is great, my legs feel good. ‘’You’ll never walk alone’’ blasts through the speakers and sends shivers down my spine.

Perhaps because it is the start of my race season. Time for a form check. The other runners feel the same. Happy chatter about races you will do/did last year/dream of doing. I just love this atmosphere, an air of expectation.

Perhaps it’s because I am back at the start of the same race I did as my first-ever 10K, some 12 years ago. It had taken my coach months to convince me I could do it. I just didn’t think I could run 10K. I ran it in 47 minutes.

Or perhaps it is because I know this race report will be one of my first blogs here, as well as a start sign for my own (online) coaching company. Super new, a bit scary, but super exciting.

Still standing there, wanting to get into the start area. There is a bit of fuzz, the gates to the start area won’t open, we are supposed to go back to the official entrance of the start area at the end of the street. Surely not an option for any of the runners waiting! Dutchies are notoriously direct, straightforward, impatient and sometimes downright rude. No one wants to be told what to do, it’s the other way around – they tell the security guards to open the gate. Of course these give in. A few hundred runners are stronger than 1 man representing authority – right?

I run. It’s been December since last raced and I haven’t done that much interval training, so I take it easy. Pace starts at 4:05-4:08 but drops to 4:10-4:16. Oops. Wake up and get back to my pace. It always takes me a few races to get back to a steady pace. It's so different from training! We leave the park (oh, in the Netherlands we call it a ‘forest’) and come back to the city center of Rotterdam. It seems like everyone, regardless of age, athletic, social and ethnic background is along the course cheering at the runners. One of those rare days where the population density in Holland is a plus instead of a nuisance.

Just when I feel that brick wall coming closer, a guy starts pacing me. He asks “41?” and I just give him a quick nod. He gestures to follow and paces me the last 2K in headwinds. He even makes the crowd cheer a little louder for the 12^thfemale coming in. Did I mention goosebumps?

Who I am

Having been born in the Netherlands, it is not surprising I love biking. Off-road, time-trials or simply road biking, it’s all fun. Having finished 5 multi-day bike races, I am now finding new challenges in shorter, more intensive races. I love the speed in an Olympic distance triathlon or a 10K run but sometimes I need the challenge of a 6+ hour MTB race. I love everything that has to do with the outdoors. Nature to me means peace and quiet time, where I can relax, enjoy the good company of my friends and get a feeling of what really counts in life.

I have a strong background in exercise and nutritional sciences. I obtained a PhD in exercise physiology from Maastricht University in 2009 and have been a researcher at Karolinska Institutet for the past few years. Conducting research on the effects of physical (in)activity has given me extensive knowledge and expertise on the effects of exercise on health and performance. Much of this research has been done on subjects with a spinal cord injury, who are unable to walk. That has made me very grateful for being able to exercise, it makes me enjoy every mile even more.

I feel that these two levels of experience in sports, both personally and professionally, have given me a unique perspective on training and racing. I have a thorough understanding of the physiological effects of training but also know from personal experience what it is like to train, race and have a life outside of sports.

Last but not least, it is the explicit aim of my blogs to share these two levels of experience with you - as an athlete looking for a coach or reader of my blog. On a professional level, I will do my best to explain the most interesting latest studies in exercise sciences, while blending this with some personal contemplations on training, science and life.

My coaching philosophy

What is your dream? Run 5 kilometer, a marathon or qualify for Kona? Do your first triathlon or set a personal best on the 10K?

Imagine how it will feel once you get there, at that finish line. You feel invincible, YOU have worked so hard and come this far, no one in the world can take that smile of your face. Ready to get started?

Training should make you go faster, reach further, be happier –and I am dedicated to getting you there. Whatever your goal, whatever your level.

Having a PhD in exercise physiology, all my advice and training schedules are based on the latest scientific insights. I evaluate the latest advances in exercise sciences ánd translate them to your personal situation. That ensures that you get maximum effect of your valuable training hours.

Coaching is not just for elite athletes. Whether you are in training for a 5K or to qualify for the world championships triathlon, a coach can be a source of knowledge, motivation and inspiration. I can even help you defining new goals, if you are not completely sure what your next challenge should be. Experience how rewarding and fun training can be with a coach!

How does it work?

I am committed to coaching you from my strong scientific background and translate the latest scientific insights to your personal situation. I will shape this into the only training schedule that will help you get everything out of yourself – yours.

The coaching trajectory starts with a thorough exploration of all aspects of your training. These include your strengths and weaknesses, training history, characteristics of your A-priority race and training preferences, but also your life outside of sports. We will also have a closer look at other important components of training and racing, such as nutrition, equipment and mental factors.

In all aspects of training, I will use my scientific knowledge and experience to give you the best possible advice. That means I will incorporate my scientific expertise into your training schedule. That could be anything from recent insights on high-intensity training, nutrition or age-specific needs to racing in extreme conditions such as in heat or at high altitude.

An important focus point will be you and your personal circumstances: how will you get the most out of your training while combining it with other facets of your life such time spend on work, family and friends. Questionnaires, exercise tests and simply asking questions will help me get a better insight.

Once started, we will be in contact (in person or via mail/phone) every 4 weeks. Based on logged trainings (and the necessary reality check), I will adjust your training schedule. If you have any important questions – for example on missed trainings or injuries – you can always contact me by email, so that I can adjust your schedule ‘on the go’.

What I offer

- Coaching towards races/events in endurance type sports (running, biking, triathlon) on every level, from beginner to elite.

- Scientific advice on training strategies, for example on training/racing in extreme conditions such as in heat, cold or at high altitude.

- Nutritional advice, with a focus on sport nutrition and weight loss/gain.

- Personal training sessions to improve bike, swim or run technique as well as transition area (triathlon) training

- Lectures on exercise physiology, training strategies and (sports) nutrition

I am fluent in English and have a functional understanding of Swedish and German. You are free to communicate in any of these languages, though you may expect my communication to be in English.

What it costs

Intake or consult

We will go through everything I need to know about your training. I will give you brief advice on nutrition, equipment and basic training principles. A consult can also be booked if you just want scientific advice on training, nutrition or mental aspects of racing. An intake session is done in person or by phone, scientific advice can also be emailed to you. Costs: 550SEK per hour

Personal coaching

Personal coaching includes ca 1 hour of personal coach contact per month (email/phone), adjustment of training schedule as well as unlimited contact per email on urgent questions. Since it’s hardly expected to see real progress in less than 3 months, a minimum commitment of 3 months is advised. Costs: 995SEK per month.

In Training...and beyond.