No Coasting Coaching

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No Coasting Coaching Triathlon and Endurance Sports Coaching About Me
I’ve been coaching and teaching people all of my life. For fun, I taught people to race cars.

In the Air Force, I taught people how to fly and make them mission ready. Now I help people reach new heights in their athletic dreams. Coaching Philosophy
I love to help everyone. If you are in Chicago, I will actively coach your workouts, especially swimming. I value consistency. I have a very flexible schedule. If you are outside of my area, I use virtual tools to develop better stroke techniques in the swim or bike fitting for example. Background
I’ve been an athlete all of my life. I ran track, played soccer and baseball as a small boy. My family moved a lot but the sports were always there. I started swimming competitively at 11 years old. I did my first triathlon in 1982 in Central Maine. I swam at the Air Force Academy specializing in sprint freestyle. I ran the Denver Marathon in 1986. I took up racing mountain bikes in Germany. A discipline I still love. Moving back to the states, I continued cycling, picking up road and cyclocross racing. I started Masters Swimming. I was still very fast. When I moved to Chicago, I started running again. I ran a few marathons and rekindled my love for triathlon. Since I was in swim and cycling shape and was a learning how to run again. I started doing triathlons again. I’ve done 6 Iron Distance triathlons, 3 70.3s and several Marathons. I'm a bigger guy so I understand the issues of guys my size might experience. I'm also African American so I understand some the challenges we face. I have experience with nutrition and hydration challenges in many climates having lived in Colorado, Texas, Arizona and now Chicago. I keep setting new PRs from 5K to Ironman triathlon even as a 55 year old. How much potential do you have today? Qualifications and Accomplishments
Ironman U Level 1 Coach
US Air Force Academy Graduate, Biology with Sports Performance Concentration Collegiate Competitive Swimmer, 6 Time Ironman, PR 11:13 M50-54 Age Group Challenge Roth Finisher 6 Time Marathon finisher
Qualified for USA Triathlon Nationals
40+ years of swimming experience
30 years of cycling experience racing MTB, Road and Cyclocross

10/08/2026

The team at No Coasting Coaching would like to wish all the athletes good luck as they take to the streets in the Chicago Marathon this weekend.

Coach Julie and Sherpa Jen will be out spectating the marathon this weekend. You can find us on Sheridan Road between Pine Grove and Broadway on the north side of the street (right hand side in the direction you are running).

10/01/2026

The team at No Coasting Coaching would like to wish Hannah Krydynski good luck as she takes on Ironman Barcelona this weekend.

Good Luck!

09/24/2026

Well…this is the post where we would wish people good luck on their races this weekend..but we have no one racing. Enjoy your break you crazy No Coasters.

However, Coach Julie and Sherpa Jen will be at the expo for Chattanooga. You can find us at the Precision Tent. Stop by and say hi.

Work on Monday feels like running a marathon.....with no training.But the folks at No Coasting Coaching train smart. Th...
09/21/2026

Work on Monday feels like running a marathon.....with no training.

But the folks at No Coasting Coaching train smart. The proof is in the pudding on today's Monday.

First up, Bliss Thornewell finished the Devil's Challenge Triathlon in Baraboo Wisconsin. She had a finish time of 2:28:20. Her splits were a 12:17 swim, a 1:29:22 bike and a 43:40 run.

Next up, Lari Shaw completed the Ironman 70.3 Michigan in a time of 6:34:01. She had splits of a 43:57 swim, a 2:55:12 bike and a 2:38:26 run.

Lastly, Daphne Larsen raced in the Ironman 70.3 Washington Tri-Cities. She had a finish time of 7:04:33 and splits of a 31:09 swim, a 3:23:42 bike and 3:01:21 run.

Great work this weekend ladies!

09/17/2026

The ladies of No Coasting are racing this weekend!

First up Daphne Larsen is taking on Ironman 70.3 Tri-Cities Washington on Sunday.

Next up, Lari Shaw and Limitless athlete Denise Pallavajjala is taking on Ironman 70.3 Michigan on Sunday.

Heather Hodges will be doing the Chicago River Swim.

Lastly, Bliss Thornewell will be racing the Devil's Challenge in Baraboo Wisconsin.

Good luck to you ladies!

Okay Okay Okay...I know this is VERY late, but this sweat tester/sherpa was a bit tired after Madison. But here we go!A...
09/16/2026

Okay Okay Okay...I know this is VERY late, but this sweat tester/sherpa was a bit tired after Madison. But here we go!

Are you crying? Are you CRYING???? There's no CRYING in baseball. But there might be some crying at the Ironman events....I will not name names.....

First up for this report. Bethany Healey completed the Second Beach Sprint triathlon on Saturday with a time of 1:21:22. Her splits were a 12:24 swim, a 35:36 bike and a 30:47 run.

Laura Swanson completed the 7K run at the Tobermory Trail Race in a time of 1:05:22.

Ironman World Championships
Lacey Zuck did some epic s**t in the Women's race in Nice this weekend. She finished in a time of 7:19:27. Her splits were a 46:59 swim, a 4:08:05 bike, and a 2:09:52 run. Epic Indeed!

Ironman Wisconsin
Wisconsin was a busy weekend.

First up, Nicole Frantz had an awesome race this weekend. She PR'd this course by over 2 hours. She finished 3rd in her age group and 9th in the ladies. She also punched her ticket to Kona! Her only goal this weekend was to finish before the sun set. She did that with plenty of time to spare. Nicole finished in 10:54:37 with splits of a 1:03 swim, a 6:04:39 bike, and a 3:37:59 run.

First Timers club
We had 3 athletes who rang the bell and heard "You are an Ironman!" for the first time.
First up, Rick Grochowske finished with a time of 13:04:57. His splits were a 1:26 swim, a 6:42:06 bike, and a 4:33:41 run.

Next, Makenzy Heder crossed the finish line with a time of 13:21:17. She had splits of a 1:39 swim, a 6:55:05 bike and a 4:28:39 run.

The last of the first timers club was Kenzie Frenz. She finished with a time of 15:08:11. Her splits were a 1:35:47 swim, a 7:55:38 bike and a 5:16:13 run.

Cowbell Club
Lastly, Jeffrey Meersman became a member of the Cowbell Club. He raced both the 70.3 on Saturday and the full on Sunday.

His 70.3 finish was 6:55:35 with splits of a 38:05 swim, a 3:35:35 bike, and a 2:27:56 run.

His full finish time was 15:33:27 with splits of a 1:21 swim, a 7:32:08 bike and a 6:17:57 run.

Congratulations to all the athletes who raced this weekend.

The No Coasters are back to racing baby!We would like to wish No Coasters Lacey Zuck and Krystal Pold good luck as they ...
09/10/2026

The No Coasters are back to racing baby!

We would like to wish No Coasters Lacey Zuck and Krystal Pold good luck as they take on Ironman 70.3 World Championships in Nice France this weekend. You can eat ALL the croissants post race. Have the best time!

Sherpa Jen will be at the races for Ironman Wisconsin. Stop by the Precision Tent at the expo to say hi.

There are several No Coasters racing in Wisconsin this weekend.

Bliss Thornewell will be taking on the 70.3 distance on Saturday.

Makenzy Heder, Kenzie Frenz, Jon Narlock, Rick Grochowske, and Elizabeth Noffke will be tackling the full distance on Sunday. Mackenzy, Kenzie, and Rick will be hearing those infamous words for the first time.

Jeffrey Meersman will be tackling BOTH the 70.3 and full Ironman in Wisconsin this weekend.

In other racing, Bethany Healey will be taking on the Second Beach Sprint Triathlon this weekend.

Lastly, Laura Swanson will be running the Tobermory Trail Race.

Good luck to all the athletes racing this weekend.

Our new venture starts tomorrow! Ever wonder how much salt you are losing when you sweat?Come find out at the Precision...
09/09/2026

Our new venture starts tomorrow! Ever wonder how much salt you are losing when you sweat?

Come find out at the Precision tent at Ironman Wisconsin!

Well folks, it is getting to that time of year where all of the No Coasters decided to take a break from racing this wee...
09/03/2026

Well folks, it is getting to that time of year where all of the No Coasters decided to take a break from racing this weekend.

We hope that everyone has a safe and fun Labor Day weekend.

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