Siobhan Milner: Athletic Performance and Rehabilitation

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Siobhan Milner: Athletic Performance and Rehabilitation

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Siobhan Milner is an exercise scientist working as a Strength & Conditioning Coach for the Dutch Olympic Team.

22/10/2026

And I didn’t even get started on how community is built around and through training. Even when you’re just training for an individual event. When we want to do anything well, we never really do it alone.

17/10/2026

“If this isn’t nice, I don’t know what is” ☀️ 🏃‍♀️ 🥐 🚲

04/10/2026

How it feels to ignore your Garmin and train anyway: 🦄 🌈 🤸‍♀️

But in all seriousness: If you have put in the prior work and preparation (which includes eating enough, prioritizing sleep in the lead up, etc), you can still perform well in suboptimal conditions. You can still improve in difficult circumstances.

I’ve noticed Garmin’s recent updates mean that if you’ve programmed a race day in, you actually won’t see your sleep or recovery score in your morning report. And this is for good reason; you very likely WON’T sleep well the night before a race. Your HRV probably will be off. Does this mean you won’t perform well? Absolutely not. A lot of these metrics are stress or recovery indicators, and often indicators that should not be looked at in isolation, or taken seriously when there is one single time point in which it varies.

I once asked an elite athlete “how did you sleep?” and he went to check his Oura data to tell me - this is exactly why we don’t want to get overly reliant on our watches, or take blips in data too seriously. We can end up nocebo-ing ourselves out of good performance.

I like to remind myself of all these unlikely successes when things aren’t optimal.

“I slept terribly - but remember that time I ran 62km on 1 hour of sleep? Can probably do my planned training just fine.”

Again; we don’t strive for suboptimal conditions. But we can remind ourselves that if we’ve put in the prior work, we CAN do well on a bad day, too.

13/09/2026

The honest truth is that it’s been a series of challenging years. I try to frame things that way; not bad, but challenging. It’s never black and white. I think living through thousands of earthquakes as a teenager really opened my eyes to how in tough times, it’s really special how people come together and support each other. That’s probably one of the reasons I love working in sport, too; you go through pretty high highs and low lows working with teams. And it’s kind of beautiful to see the best come out in humans when they support each other through that.

I woke up today and remembered I only have 3 and a half months left to crush the 2 remaining training goals of 2026; so The Great Lock In of 2026 continues 🫡 with intentional fun and frolicking within the work 🎉

12/09/2026

Spent some time presenting and leading a workshop for the next generation of world-class breakers in Heerlen at What It Takes by Bgirl india the Notorious IBE last month - one of Europe’s premier breaking events. A super inspiring event to attend as well - thank you India and Yalda for your trust! And thanks Taiga ★彡 for a couple of the photos.

It was an interesting workshop and presentation to give - I switched between speaking English, French, and Dutch (I routinely coached billingually when I worked in Canada, but trilingual-teaching is definitely a brain workout!).

I find these kinds of presentations extremely important - reaching young athletes to emphasise the importance of physical preparation early on. I also included a section specifically on how to spot red flags in fitness-related social media posts, because so many of our young (and unfunded) athletes are unfortunately primarily getting a lot of their information regarding training from social media. Which, as we know, is a wild west.

I’ve had the privilege to work extensively in the world of dance and performing arts on a contract basis over the last decade. And I love sharing the importance of strength and conditioning with dancers, because these are very often the exact athletes who have shied away from strength training in particular, and it’s a great opportunity to help them challenge some dogma in that area.

And - Heerlen is cute!

03/09/2026

The birthday month was joyful - pétanque was the obvious answer to last year’s circumnavigation of Texel (plus getting close to maxxing out on some silly lifts with the homies for good measure)

01/09/2026

Training was feeling rough. I was really sick for a month, then on struggle street for a bit before I pulled out the “f it, we ball” to race a half-marathon, where I was pretty happy with 14th place on a very hilly course.

There is a weird mental piece that comes into play when you peak (for Elfstedentocht, this time), then kind of lose it. It’s like my brain is scared of confronting not being where I was.

There is something about Montréal that brings out the best in me. I am so grateful that life brought me here, and even more grateful that I’ve managed to visit so frequently in the years since I moved away.

The biggest thing I’m taking away from Montréal this time is joy and gratitude. Training was feeling like a bit of a slog, and sometimes you can push through it. But sometimes it’s also good to just release the pressure and frolic. It was great to have so many runs just for fun with friends, to be silly in training, to spend a lot of time cycling around taking in the city, to have no goal but to hang out and be in nature and move.

I have a tendency to put a lot of pressure on myself. I have high standards. It’s a double-edged sword: I think I achieve a lot because I have high standards. But I know (because I’ve done this a long time, and I’ve coached really successful athletes for a long time) that we’re better off having high standards, while somehow also releasing a bit of the pressure.

We talk lot about The Process. Focus on the process. Enjoy the process. It can feel cliché, but it’s *true.* You will not last in anything you don’t enjoy. You will not last if pressure and fear are your only fuel. You will not last if winning is your only goal.

Sometimes you’ve gotta remind yourself that you do the things you do for joy. By definition, 50% of your sessions will be below your average. But that doesn’t mean everything needs to feel hard all the time - you’ll probably get better quicker if it doesn’t.

Clean fuel is doing things for yourself, because you love them. And perhaps by extension, wanting to get better for yourself and the people around you, because you love them, and yourself. (Love you so much, MTL homies 💕)

09/08/2026

It’s my birthday 🎈 I am always grateful for another year; it is a privilege to grow older.

Honestly I was feeling a little low, because birthdays can be tricky when the people you love are scattered across the globe. But I’m lucky that many of them are also here, and August always turns into a birthday month with all the reunions 🎂

One of my mates also reminded me just how much has happened this year. And in so many things, I’ve been surrounded by people I love. Thanks for being there, friends and whānau 💙

02/08/2026

🇦🇺 🇳🇿 💕

30/07/2026

Endeavouring to remember that the unknown isn’t something to fear, because I’m hurtling towards it just as it hurtles towards me (and it doesn’t know me yet either)

Adres

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http://www.siobhan-milner.com/

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