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Latest From BPC

Coaches on Couches Ep. 42 – What It Takes To Finish an Ironman Triathlon

This week, coaches D and B-Fun talk about what it takes to withstand an Ironman triathlon. With all the excitement surrounding the possibility of #IMMEMPHIS, a lot of you may be thinking about doing your first iron distance triathlon. Or maybe it’s just been on your bucket list. Or maybe you just woke up today and said, yup, I’m gonna do that. In any case, we are here to help.

So with that, we talk about what it takes for an average Joe or Jane (with real responsibilities, possibly a kid or seven) to finish such a grueling event.

We discuss:
1. How much time it takes to prepare based on different triathlon experience levels
2. How much training you can expect to do each week (some minimums here to make sure you can cross the finish line and not waste your finish line photo)
3. What to expect on the longest weeks (some tips to make sure these happen)
4. The costs of doing an #ironmantri
5. Bonus tips for making it a great experience so you don’t sell your gear shortly after

Stacy Chick
Heather Nichols
Adam Firrone
Anja Dabelic
Keats McGonigal

Good Luck
Dirty Kanza 200 Riders

Please enjoy another episode of #coachesoncouches!

Coaches on Couches Ep. 41 – 3 Simple Running Form Tweaks That Make a Big Difference

We’ve been teaching running for well over a decade. Coach Dale’s first gig in sport performance was teaching linear acceleration and top speed running mechanics. Running form can be over taught and over complicated, so we are bringing you 3 of the easiest things you can do to improve your running form.

The quick version:
1. Improve your line of sight
2. Power your legs with your arm movements
3. Let your hips and chest fall together while focusing on heel lift (kinda 2 things sorry)

Bonus: Stretch! But which muscles are the most important to running form? Have a listen to this short episode and find out. The shout outs take up the first 8 minutes or so because we had one heck of a race weekend.

Shout Outs:
Memphis in May Triathlon
Greg Rhode
Tony Gambrell
Heather Nichols
Jamie Bailey
John Zinn
Cliff Abeles
Wayne Ogorzalek
Tom Ratliff
Michael Ort
St. Jude Crew – Dr. James Downing, Lynn Wynn, and Coach Chris
Ironman Chattanooga 70.3
Phillip Young – PR and one of top bike times
Adrian Hall – Big PR
Assault on Mount Mitchell
William Hennessey – massive improvement
Cheaha Challenge – Gary Z, 128 miles almost 13k.

Coaches on Couches Ep. 40 – Training Age and What It Should Say About Your Program

This episode could be bit of a controversial one. We will be chatting about what your training age (very different than you chronological age) should say about your training as a whole.

We’ll define training age, and talk about the different stages in an athletes journey, and how skipping a stage can affect an athlete‘s longevity, athletic potential, and enjoyment in their chosen sport.

As a brief, here are the stages we’ll discuss. Keep in mind, some athletes will never reach stage 4 or 5. That’s fine. But skipping any of the first 3 can have a negative impact on an athlete’s athletic or health potential.

Training Ages:

1. Learn to Train
2. Love to Train
3. Train to Improve
4. Train to Compete
5. Train to Excel (Win)
6. Train to Age Gracefully

Which stage are you on?

This Weeks Shoutouts!

– John Zinn
– Wayne Ogorzalek
– Craig Jostes
– All the Mothers
– Eric Cressey
– Brett Cummins

Coaches on Couches Ep. 39 – Major Lessons Gained From 10 Years of Coaching

It’s a bit of a special episode for us. May marks the 10 year anniversary of BPC Coaching. It’s been a fun and wild ride helping athletes of all ages and ability levels improve in their health, fitness, and the sports they love.

But you don’t make it 10 years without gaining a bit of wisdom (yeah we said it…wisdom), making long term observations, and learning specific lessons that there is no research to back, no book of knowledge to guide you, and are only specific to the population we work with.

So we’ll drop them on you. One after another. All of which formulate a major part of the way we coach. Some super specific, some vague but no less important.

Here’s to another 10 years!

Shout Outs:
– Sally Landham
– Leigh Ruston
– Liz Hall
– Jeremy Matthews
– Scott Stader of Run365

Good Luck:
Gulf Coast 70.3 Athletes

Coaches on Couches Ep. 38 – Brian Williams and Sean Hilsdon – Amazing Ultra Marathon Race Directors

We’re talking to Brian Williams and Sean Hilsdon, race directors of the Walking Tall 50k/25k trail race, about their 6th born (we don’t really know how many kids Sean has).

These two guys have put massive time and energy into creating what we believe to be the premier ultra marathon in West TN. This is what you get when you bring together a financial planner and an eagle scout civil engineer. A grand ole trail adventure.

We’ll talk to them about how their dream became a reality and how they ended up getting 300+ runners in a 1st year ultra event. By the way, that’s unheard of. We also go into what’s new for the 2019 race, and what will most certainly stay the same. Hint: the course.

We cap it off with our major tips for preparing yourself for this event, or any long trail event with lots of elevation for that matter.

So if you are a race director, trail junkie, or someone who likes to get lost in the woods for hours, you won’t want to miss this episode.

For more info on the Walking Tall 50k/25k go to

Shout Outs!

Phillip Young – 1st overall Tupelo Sprint Tri
Heather Nichols – 2nd overall female Tupelo Sprint Tri
All our Big Frog Challenge athletes (too many to list)
Will Levy – Longest Ride to Date
North Mississippi Endurance Team
April Hilsdon
Adam Williams
Lorrie Williams
McNairy County Bank (McCall Wilson)