{"id":3979,"date":"2025-12-15T15:07:26","date_gmt":"2025-12-15T15:07:26","guid":{"rendered":"https:\/\/sbrsport.co.za\/?p=3979"},"modified":"2026-07-01T15:52:06","modified_gmt":"2026-07-01T15:52:06","slug":"sbr-sport-coaching","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=3979","title":{"rendered":"SBR Sport Coaching."},"content":{"rendered":"<p><strong>Welcome to the Coaching page.<\/strong><br \/>\nHave a read and then feel free to contact me on 066 236 9187 so that we can discuss your training and racing goals.<\/p>\n<div id=\"v-eYmKPxwC-1\" class=\"video-player\"><iframe title='VideoPress Video Player' aria-label='VideoPress Video Player' width='800' height='800' src='https:\/\/videopress.com\/embed\/eYmKPxwC?hd=1&amp;cover=1&amp;loop=0&amp;autoPlay=0&amp;permalink=1&amp;muted=0&amp;controls=1&amp;playsinline=0&amp;useAverageColor=0&amp;preloadContent=metadata' frameborder='0' allowfullscreen data-resize-to-parent=\"true\" allow='clipboard-write; presentation'><\/iframe><\/div>\n<p>So, here is what happens:<\/p>\n<ul>\n<li>I look after our athletes.<\/li>\n<li>I focus on road runners and triathletes.<\/li>\n<li>We hold swim clinics, running clinics, a swim squad, track sessions, virtual rides, running camps, a Saturday long run and Sunday long ride.<\/li>\n<li>I have athletes from all over the country and overseas. Some are getting ready for their first half marathon km and others regularly get podium finishes.<\/li>\n<li>We use Training Peaks as the app that allows me to write your program and you to record your progress.<\/li>\n<li>You receive a new training program on a weekly basis.<\/li>\n<li>You get access to our Monday\u00a0 and Friday Swim Squad. This does not cover Wahoo Aquatic Center access.<\/li>\n<li>You get access to our Thursday afternoon track sessions at Country Club Johannesburg in Woodmead.<\/li>\n<li>You get a weekly email with lots of news and Sport Science notes.<\/li>\n<li>You get access to a weekly zoom meeting. The focus is on Sport Science and giving you as much information as possible on nutrition, mindset, Heart Rate Variability, coaching science etc.<\/li>\n<li>Cost for 2026 &#8211; R 700 per month for single sports and R 900 per month for multisport disciplines from Feb 2026.<\/li>\n<\/ul>\n<p><strong>My Coaching Philosophy.<\/strong><\/p>\n<p class=\"isSelectedEnd\">My coaching is based on the principles of the <strong>Norwegian Endurance Training Method<\/strong>, supported by decades of research and proven at the highest levels of international running and triathlon.<\/p>\n<p class=\"isSelectedEnd\">Rather than simply training harder, we focus on <strong>training smarter<\/strong>.<\/p>\n<p><strong>What you can expect.<\/strong><\/p>\n<ul data-spread=\"false\">\n<li><strong>Build a huge aerobic engine<\/strong> through consistent, low-intensity training.<\/li>\n<li><strong>Train at the right intensity<\/strong> rather than the hardest intensity.<\/li>\n<li><strong>Use quality interval sessions<\/strong> to improve speed, endurance and race performance.<\/li>\n<li><strong>Minimise unnecessary fatigue<\/strong> so you recover well and can train consistently.<\/li>\n<li><strong>Develop long-term fitness<\/strong> instead of chasing short-term gains.<\/li>\n<li><strong>Reduce injury risk<\/strong> by balancing training stress with recovery.<\/li>\n<li><strong>Train using science<\/strong>, not guesswork.<\/li>\n<\/ul>\n<p><strong>Why this approach work.<\/strong><\/p>\n<p class=\"isSelectedEnd\">The Norwegian Method has produced Olympic champions, world champions and some of the fastest endurance athletes in history.<\/p>\n<p class=\"isSelectedEnd\">Its success is built on a simple philosophy:<\/p>\n<ul data-spread=\"false\">\n<li>Most training is performed at an easy, conversational pace.<\/li>\n<li>Hard sessions are carefully controlled to maximise adaptation while limiting excessive fatigue.<\/li>\n<li>Consistency over months and years always beats occasional heroic workouts.<\/li>\n<li>Every training session has a purpose.<\/li>\n<\/ul>\n<p class=\"isSelectedEnd\">Whether you&#8217;re preparing for your first 10 km, chasing a marathon personal best, or racing an Iron-distance triathlon, the goal is the same:<\/p>\n<p><strong>Train intelligently. Recover well. Improve consistently.<\/strong><\/p>\n<p><strong>I look forward to having you on the team.<\/strong><\/p>\n<p>I bring a number of different disciplines into my coaching work. From Kinesiology studies, Myofascial Trains and Soft Tissue Release, a Sport Science diploma through the University of Boulder Colorado, a National Coaching Certificate and the Science in Sport Cycle Coaching qualification. I have written over 300 articles that can be read on this site.<\/p>\n<p>Feel free to contact me on 066 236 9187 to book either a coffee chat or a zoom chat for athletes who live out of Gauteng.<\/p>\n<p>I put out a lot of information on Instagram &#8211;\u00a0<a href=\"https:\/\/www.instagram.com\/mikeroscoe_sbrsport\/\">https:\/\/www.instagram.com\/mikeroscoe_sbrsport\/<br \/>\na<\/a>nd Facebook &#8211;\u00a0<a href=\"https:\/\/web.facebook.com\/sbrsport\">https:\/\/web.facebook.com\/sbrsport<br \/>\nH<\/a>ave a look at the above as they will give you a feel for what all goes on.<\/p>\n<p>Yours in getting fitter and faster.<\/p>\n<p>Mike Roscoe.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5142\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=5142\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?fit=2247%2C2560&amp;ssl=1\" data-orig-size=\"2247,2560\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;6.3&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 7D Mark II&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1676282956&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;400&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.002&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"tri champs me\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?fit=800%2C911&amp;ssl=1\" class=\"alignnone wp-image-5142 size-medium\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me.jpg?resize=263%2C300&#038;ssl=1\" alt=\"\" width=\"263\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?resize=263%2C300&amp;ssl=1 263w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?resize=899%2C1024&amp;ssl=1 899w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?resize=768%2C875&amp;ssl=1 768w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?resize=1348%2C1536&amp;ssl=1 1348w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?resize=1797%2C2048&amp;ssl=1 1797w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2018\/12\/tri-champs-me-scaled.jpg?w=1600&amp;ssl=1 1600w\" sizes=\"auto, (max-width: 263px) 100vw, 263px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Coaching page. Have a read and then feel free to contact me on 066 236 9187 so that we can discuss your training and racing goals over a cup of coffee.<\/p>\n","protected":false},"author":1,"featured_media":5141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[484583824],"tags":[13404,484583852,155434404,484583827,48224,41834985,484583854,484583853],"class_list":["post-3979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sbr-coaching","tag-bike","tag-run-training-peaks","tag-sbr-sport","tag-sbr-sport-individualized-coaching","tag-swim","tag-swim-squad","tag-track-running","tag-training-program"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Welcome to the Coaching page. 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