Hey there! Glad you found my page!
I’m Tony, a 40-year old all-life athlete that have picked up Triathlon and Triathlon Coaching. In my backpack I’ve experience from coaching within several sports; downhill skiing, soccer, running, cross-country skiing, and now also triathlon. I’ve educated myself as an alpine skiers coach with the Swedish Ski Association (Ski Team Sweden – Alpine) and as a triathlon coach with Ironman University.
As an athlete I’ve done numerous team- and individual sports since I was 5 years old. I’ve played american football for the Swedish National Team (Juniors) and I’ve completed Ironman- and Halfironman-races.
As a professional I’ve a Masters of Science degree and worked as a manager and director for the last 15 years for Scania Trucks and Buses in Europe.
Currently I reside in Kuala Lumpur, Malaysia and do about 700 hours per year of triathlon-training. My 2016 targets are the European Ironman Championship in Frankfurt (Germany) and the Ironman Malaysia in Langkawi (Malaysia), and possibly the Ironman Western Australia in Busselton (Australia). I’ll also race a few half-Ironman races: Putrajaya (Malaysia), Bintan (Indonesia) and possibly Danang (Vietnam). Besides of these endurance triathlons I’ll do a few runs including a couple of Ultras in Malaysias jungles and some other run and shorter triathlons.
Being an active coach I have a legitimate and up-to date base for coaching. My approach to coaching is that as long as there is a goal and a determination, anything is possible. You set the goal (I’ll help out to make it a SMART goal), and I’ll help You reach it!
I accept beginners of all levels to intermediate athletes. The goal can range from being able to run a 3km road-run to a sub-10 hour Ironman.
My contact details:
This monthly episode of Tony’s Coaching’s series of webcast features an Audio interview with formidable trail runner Jason Robinson. This is a man I met and had the great pleasure to train and race with in Kuala Lumpur. He has completed, with quite astonishing results, some long and gruelling but beautiful and magnificent Trail races across the globe.
In the episode I get to pick his brain on trail running, his training regime, tips on taking up trail running as a beginner, or how to take the next step and do your first 100k race.
It’s a 40 minute interview, free to download and listen to. Enjoy!!
I have gained the Training Peaks level 1 Certification as a coach. After using Training Peaks on a daily basis for most my clients for several years and after sitting an exam, and proving my business, I have now received the TP badge. For me it’s a big deal as it’s a token for all the hard work I am putting down on planning, structuring workouts in detail so that my clients will have a solid plan for how to reach their goals. I then also use the knowledge and tools that I have gotten from Training Peaks, Best Bike Split and WHO4K to analyse key workouts, show graphs and pictures and comment, give feedback and adopt future training to fit current needs, ambitions and long term goals.
This is what Training Peaks has to say about the certificate; “Every TrainingPeaks Certified Coach has completed our certification process to verify their experience as a coach and their expertise using TrainingPeaks effectively to help an athlete reach their goals.“
In mid year 2018, I was contacted be IRONMAN, who wanted me to be their official coach for their “Become One” program, a program designed for first timer Ironman athletes. Honored and humbled I said yes.
I designed a train program for beginner Ironman athletes, and have followed these brave women and men over the past months. I have held three webinars leading up to the event, with the last webinar in the series being race day and race week specific. Although this webinar targets Ironman Malaysia, and has some very specific advice for that event (How many other events have Monkey Zones on the bike-leg?), most of the content is valid for any long distance triathlon, and to some extent for any endurance event.
Starting with triathlon might at times seem overwhelming with all the gear, all the training and all attire needed to get into the sport. But it is really necessary with a high performance disc-wheel, the latest swim-skin and a super-aerodynamic tri-suit in the latest colors?
Here’s a comprehensive downloadable pdf-guide to the gear to start with triathlon:
Do you sometimes get home from work, feeling exhausted, resting on the coach, eating, perhaps playing with the kids/helping with homework – to discover that it’s then too late or too much of a hassle to get out and do that run that you thought about in the morning? Well, there’s always tomorrow isn’t it?
“Stimulus Control” can help behaviour change to get that desired workout done.
Pack a gym bag and have it ready in the car, or have running attire on the ready. Choose a gym that’s on the direct route to/from work, or make it a habit to drive past the local track from work. Perhaps there’s a great swimming hall next to your work for weekly lunch swimming or before work work-out? Or on the way to/from the commuter train station?
If you plan an early morning rise and run, have your workout clothes, socks, shoes, etc laid out for early morning workouts. Set the alarm, and when it goes off jump out of bed, get dressed and head out before you start to think too much.
Make it a habit to go through upcoming week’s agenda and make sure to plan for workouts ahead.
If you’re going for a bike ride, check tyres, bottles, GPS, and other equipment the day before. So that when you get home from work – it’s just to get dressed, grab the bike and head out!
Stimulus control refers to making adjustments to the environment to increase the likelihood of healthy behaviours and is much about removing the small obstacles that might feel overwhelming for example after a tiresome day at work. Remove as much resistance as possible by planning ahead, and prepare yourself to seize the opportunity.
After all, we all know how great and satisfying the feeling is after a work out is done and dusted!