Welcome to Team HP3.
We are here to help you grow as an athlete, and as a whole person. Our name is Health & Performance, and we care as much about your overall health (your deep health) as any performance outcomes.
Our philosophy is that we are on a very long journey, and we are here to help guide and educate you to get the most out of yourself. Whether you are with us for a short time to prepare for a specific event, or in for the long haul, have a read of the following to ensure you get the most out of your coaching relationships. You are now an integral part of Team HP3, and teamwork is crucial to getting the most out of your coaching.
“It’s not about the records, it’s not about the medals. It’s not about winning the race or making the podium. It’s about the fears and the tears, the laughs and the smiles. It’s about the shared experiences and the raw emotions.”
— Lizzy Hawker
To help you get the most out of your coaching please read through the following details, and relevant sport specific advice pages.
The start line. The beginning of anything. You, your journey and where it will take you. Poised in the space between the known and the unknown. Infinite possibility.
Our limits today may not be where they were yesterday, or where we hope they will be tomorrow. But it is today that counts. And sometimes even in today we can go beyond what we think is possible.
The coaching process
You will have already have been through your initial enquiry and had a call with us about your dreams and your goals, plus how these will fit into your personal lifestyle (work, family, social life). But these will be ongoing conversations as our coaching relationship grows. We will work through various goal setting exercises to help focus your training and ongoing education, and come back to these regularly. This forms part of the process of continual test & assess.
One of the first tasks we have is to clarify your outcome goals, and thus your process goals (the practices and habits which will build you towards your outcome goal). For more information on goal setting, please see here.
We then will start to build your training plan which comprises of:
Setting your current training zones
Creating your macro plan - annual training plan (or longer)
Determining your micro plan - eg. 7 / 10 day cycle
Set out the feedback process
This last point is arguably the most important. Feedback is crucial to the whole process in order to assess the effectiveness of the training. We need both the data from TrainingPeaks and your own feedback, using the post workout comments and the weekly / monthly / post-event / or seasonal reviews.
As you can see, coaching is a cyclical process. With each cycle we will build on the previous one, both you and your coach can learn, evolve and progress. The more times you go through these cycles, the more you can build the partnership with you coach.
Testing is Training, and Training is Testing
Throughout your training plan you will see a variety of tests, but understand that every session is a test in itself. We can often learn as much from your easy sessions as we do from your ‘tests’. So do not fear those sessions with the word ‘test’ in the title. Early in your coaching relationship you may see a wide range of ‘tests’ in your program; such as strength, mobility, endurance, speed, power, skill. This is for you to learn more about yourself, and for your coach to better understand you. But as you’ll see from the diagrams above, these tests will keep coming around, it is a continual process of evaluation. For more information on the tests we use please see the assessments page.
TrainingPeaks is the platform we use to deliver and analyse your training. If you are new to TrainingPeaks please review the following to help get the most out of the platform and your coaching relationship.
Connect your training devices
Follow this link for guidance on how to sync your devices to your Training Peaks account.
Download the app
If possible download the app onto your mobile device. This makes it really easy for you to check your workout information and review your stats on the go.
Follow this link for the iOS app
Follow this link for the android app
Your training plan will have guides to the intensity you should be working at. This maybe based on heart rate, power, pace or rate of percieved exertion (RPE). Learn how your body feels based on each zone and try not to go too hard when you should be in the green zone.
Our Partners
As a member of Team HP3 you also have access to a number of additional benefits and discounts.
