PK Performance Coaching

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Toronto, ON
PK Performance Coaching

I work with athletes that have some race experience + are looking to improve. My specialty is working with menopausal women.

I work with women that are passionate about their sport, whether that's triathlon, running, cycling or a mix of all three. Personal coaching for triathletes and runners looking to improve.

09/24/2026

I *could* hand every athlete a list of workouts and tell them to trust the process. I’d rather they understand what they’re practising and why, especially for a race like Muskoka.

When the road tilts up, I want them to already know when to shift, when to hold back, and what to do once they crest it. The ladies got a lot of practice with that because we could ride the actual course on TrainingPeaks virtual (made for some spicy winter training 😅)

When they start the run on tired legs, I want that feeling to be familiar, not a surprise. The course still asks a lot of them. They’ve just had time to rehearse the answer.

Goals were different across the group. Some came to Muskoka to take on the distance and have a good first 70.3. A couple were racing for an age-group podiums. My job was the same either way: get each of them ready to do her best.

That’s the thinking behind Your First 70.3, my group program for women moving up to the distance. Muskoka is one of three races we target. You get the workouts, but also the skills behind them and how to use them on race day, plus a community and a coach who’s paying attention.

First 70.3 on the calendar for 2027? Link’s in my bio to get on the waitlist.

09/23/2026

If you’ve signed up for Muskoka 70.3 and aren’t sure exactly what to expect, I’ve got you!

Muskoka 70.3 has been nicknamed The Beauty and The Beast for a reason. It’s a beautiful course that runs through Ontario cottage country and it is not short on elevation. It has between 850 -950m of climbing depending on whose GPS you look at. And it’s not just the elevation, it’s the TYPE of climbing that makes this course challenging.

So knowing where to manage your effort is important. Ride the early hills too hard and you may pay for it later, especially once you hit the run course.

And yes, the run has hills too. Because why wouldn’t it??

In this reel, I break down what to expect from each part of the course, where the key hills are and how to approach the day so you can pace it well from start to finish.

Save this for your Muskoka 70.3 race prep and send it to someone who’s racing with you.

Got more questions about the race? Shoot me a DM!

09/21/2026

And just like that, triathlon season in Southern Ontario is done. Yesterday marked the last official race of the season Barrelman Niagara Falls in Niagara Falls.
John Salt and Company ALWAYS run a great show and will be the first to acknowledge and take responsibility when things don’t go to plan. I’ll get into more on that momentarily. But first, this weekends medal haul.

Michael Michael Greaves had originally signed up for the 70.3 but opted to switch to the Olympic the week before because his heart just wasn’t in it for the longer distance. He’s done it once before and, he really is the type of athlete that thrives on going short and fast. I had expected him to throw down a pretty fast run but that all changed when I saw him running out of T2 WITH NO SHOES ON (swipe to see the next pic). Barrelman is a two transition race and apparently Michael’s running shoes (and a bunch of other folks) didn’t make it to T2 on time. He waited 17 minutes in transition before he said f**k it, I’m just going to run. And he proceeded to run 10 km in 56 minutes in BARE FEET. I thought he’d be completely broken today but he said the only thing that is really stiff are his shoulders. 🤯

Bare foot into the finish!

Alex Alex Santos also raced the Olympic distance as her last race of the season. She’s had another solid year, getting on the podium in each race she’s done. This time was the first time (and definitely not the last) she made it to the top step in her AG. She’s got a bit of a break, then we’re going to work on some top end run speed.

Dan Dan Barclay raced the 70.3. This was his FIRST 70.3 and his goal was to finish, which he did, with a smile. He had attempted to train for this race last year but got sidelined with a hamstring issue. He had a pretty chaotic schedule this year with travel but, we made it work and he can now add 70.3 finisher to his list of achievements.

Well done CREW!!!

09/18/2026

This weekend is the unofficial end to the triathlon season in Southern Ontario at The Barrelman Niagara Falls - It’s the last big race of the season in Ontario so once it’s done, in my mind triathlon season is over.

There are THREE crew members toeing the line on Sunday.

Alex Alex Santos is doing the Olympic Distance as her last race of the season.

Michael Michael Greaves is doing the Olympic as his A race of the season.

Dan Dan Barclay is doing he 70.3 as HIS A race of the season.

And I am going to be there with my cowbell (and possibly THE megaphone) to cheer them on.

LET’S GOOOOOO!

09/16/2026

Nice, you were Nice ❤️🇫🇷

This was my third time visiting this city. The last time was for the 70.3 WC in 2019. Anytime I travel, I like to walk around and explore. When you have a race looming, conserving energy becomes paramount, so it’s always a bit of a fine line for me - this time around I was going as support so I could spend as much time as I wanted on my feet.

Almost 50 km of walking in 8 days and God only knows how many flights of stairs climbed. Our AirBnB was on the top floor of a 5 story building. The elevator was a closet. When you’re as claustrophobic as I am, that is a GIANT HELL NO. Because I was curious, I went through my Garmin my average floors climbed for the week was 20, with the biggest day being 63. That’s a lot of stairs. And that’s coming from someone that lives in a townhouse, ha!

Highlights:

The almost daily latte + croissant at Copenhagen Coffee Lab.

Seeing Mark Cavendish at Cafe du Cycliste on the day we arrived (I was too shy to stop and ask for his picture, plus I was a disgusting sweaty mess)

Being Amy’s Amy Ehrhardt De Domenico personal shopping assistant at the Ironman Village. Then at Zara. I’m an enabler for sure!

Morning sunrises + runs along the Promenade.

Vintage shopping with Charlotte who showed some amazing restraint.

Race Day + watching Amy finish that race with a huge smile on her face.

Post race dinner, drinks and dance party on our balcony. I haven’t laughed that hard in ages.

The medieval village in Eze. Those views were incredible 😍

Lows:

Losing most of my hearing in my left ear because it was blocked.

Spending 2.5 hours in a French walk in clinic, only to be told I needed prescription ear drops to soften the wax in my ear.

Spending the following few hours trying to find said ear drops with no luck. So I resorted to a bit of olive oil and that seemed to help loosen everything up - my hearing was pretty much back to normal in a couple of days.

That wraps up my travel for 2026. Two trips to Europe plus local camp travel to Ottawa + Mont Tremblant = a very busy year for me. I’m looking forward to a few “quieter” months at home so I can get my fall projects rolling.

09/14/2026

It’s a MEGA Medal Monday! The Crew ladies have been keeping busy these last couple of weeks 💃🏻.

Angela Angela Cowan raced 5 Peaks Albion Hills on Sept 5 and came away with what I would call a PB, even though the course was longer than the last time she did it, she ran at a faster pace even with the additional distance AND elevation. Everything about her running has improved in the last year, she has become more aerobically efficient and her cadence has improved. She wasn’t even sure she was going to do this race because she had been having some knee issues. But, race day she felt good and her knee was totally fine!

This past Saturday Amy took on her first 70.3 World Championship in Nice, France. She had an incredibly stressful few days leading up to the race - nothing like finding out your wheel bearings are f**ked AFTER you’ve gone down a descent. BUT, the stars aligned and with the help of a team in Toronto and a last minute trip from Charlotte with a back up wheel, she made it to the start line. She made it up and down the Col Du Vence and you couldn’t wipe the smile off her face. It was a day she will always remember - and I was lucky enough to be there to watch it unfold.

Jodi Jodi Bonham ran the High River Half as a lead up to the NYC Marathon. She had a fantastic day coming away with an almost 9 minute PB and second place in her AG. I can’t wait to see what she does in NYC

Congrats ladies!!!

09/11/2026

Two of the PKPC Crew ladies are toeing start lines this weekend! 🏁

Amy D Amy Ehrhardt De Domenico is racing her first 70.3 World Champs in Nice tomorrow and I’ll be there with Charlotte to cheer her on. She’s had one hell of a week with bike issues but everything got sorted today, just in time, and she is ready to rock.

Jodi Jodi Bonham is racing the High River half marathon as a lead up race to her big A race in November - the NYC Marathon.

Go get it ladies!!!

09/10/2026

I’ve been thinking a lot about seasons lately. Not race seasons, but the seasons we move through in life.

For a long time, being an athlete was a huge part of how I saw myself. I trained hard. I raced a lot. I chased big goals. And I loved seeing what my body was capable of.

Over the last few years, that focus shifted. I put more of myself into building my business and becoming the kind of coach I wanted to be. And I’m proud of that choice. I love what I’ve built, and I genuinely love being on the other side of the course now, watching my athletes chase their own big goals.
But coming back to Nice, where I raced the 70.3 World Championships seven years ago, stirred something up.

I miss that athlete. I miss how strong I felt. I miss how fast I was. I miss being really f**king fit. The interesting part is, just because I feel that way, doesn’t mean I want to go back.

I think maybe we sometimes confuse missing a version of ourselves with needing to become that person again. I’m not the same athlete I was in 2019. I’m not the same person either. My priorities have changed. My life has changed. What fills my cup has changed.

Maybe there’s room to miss who we were, appreciate who we are now, and not have the next version completely figured out yet.

I’m starting to think that’s what seasons are really about.

09/08/2026

Every year, I give athletes some version of the same warning:

Off season is coming.

And unlike Ned Stark, I would really like everyone to listen to me. Because your off season isn’t just the bit between your last race and the start of your next training plan. It’s one of the best opportunities you have to actually develop as an athlete.
Once race-specific training starts, there are only so many things we can prioritize. Volume increases. Long sessions get longer. Race-specific work becomes more important. And your recovery budget isn’t unlimited.

The off season gives us room. Room to get stronger. Build power. Work on speed. Improve technique. Address mobility. Become a better cyclist. Work on the limiter you’ve successfully avoided for the past three years.

After a proper break, I don’t want my athletes simply doing a smaller version of their in-season training. I want to know: what would make you a better athlete next year? Then we go build it.

Race season is where you get to show off all of that work. The off season is where much of it begins.

Off season is coming. Use that time wisely.

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https://pkperformancecoaching.com/

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