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Jason Kilderry - 11/2013

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3DPT Interviews Jason Kilderry on
Running Training and Technique

3DPT Kilderry


3DPT: What is your background in endurance sports - did you participate as a youth?

Mr. Kilderry: I was a recreational runner in high school and a competitive runner in college, and I also began racing triathlons while in college. I really was more of a team sports athlete growing up, but I was never any good! I showed a little more potential in endurance athletics.

3DPT: Briefly describe your current company, ETA sports, and the services you provide including the range of people you work with

Mr. Kilderry: ETA Coach LLC is a greater Philadelphia area-based endurance coaching company that is dedicated to helping clients worldwide and of all ability achieve excellence in endurance athletics, nutrition, fitness, and health through the application of the latest scientifically-validated and evidence-based training methods. We work with athletes of all abilities, from those training for their first 5k or sprint triathlon to those trying to qualify for the Olympic Trials or an ironman triathlon. No matter what an athlete's perceived ability is, they can make gains!

3DPT: What is one characteristic of a client that you love to see that you have found is a good indicator of success?

Mr. Kilderry: Communication. Constant communication between an athlete and their coach makes all the difference. It allows the coach to fully get a grasp on how to progress the athlete correctly and systematically to ensure optimal gains. Now, if you couple that with attention to detail, success is almost a given!

3DPT: What is one thing you do differently now with your athletes that you didn't do when you first started the company? (In other words, what is one thing you have learned over the years through experience and science based knowledge that you apply).

Mr. Kilderry: When I first started coaching, I was fresh out of college and still had a ton to learn. Ten years later I still have a lot to learn, but the number one thing I do differently is the way I analyze data and continue to be an advocate for it. As an endurance athlete coach, it's very rare that I'm with my athlete for their workouts, so being able to see their data downloaded (GPS, heart rate, and power files) is huge. It's like I'm there with the athlete. Combine that with some great software created by Dr. Phil Skiba of Physfarm Training Systems, and it takes a lot of the guess work out of "how will this workout affect my athletes fitness, fatigue, and even taper." This data collection and analysis will never take the place of communication, but it is an added component of the communication between athlete and coach.

3DPT: Give me the reason why you will still be doing this 10 years from now:

Mr. Kilderry: The reason I will be still doing this in 10 years is because I have already been doing it for 10 years and there is not a day I don't wake up and not want to help my athletes. There is nothing like experiencing that first time runner's first 5k or marathon finish, and it's equally exciting to seeing the elite athlete qualify for a championship race or the Olympic Trials. The feeling is indescribable, and if I ever figure out how to capture it in a bottle, I will keep it to myself. :)

3DPT: Briefly describe your approach in devising a training plan for a client - do you use experience from past clients or evidence based research?

Mr. Kilderry: My approach is very evidence based, but you cannot discount 10 years of coaching experience. After an athlete fills out our extensive athlete questionnaire, we then have several conversations via phone or in person to make sure we fully understand the athlete's past and current fitness ability and race results. More importantly, we get a good feel for the athlete's day in and day out life routines. Unless the athlete is elite, we don't want to make their training a chore or overwhelm them. Next, we take a detailed look at previous training and race results to determine current fitness levels and training parameters. This helps us figure out what physiological systems need to be focused on leading up to their key races to ensure that come race day, they will be in the best shape they can possibly be in with the time they devoted to their training. We take all of this into account, but we also stress injury prevention by being very progressive with training load in each athlete.

3DPT: It is the day before a marathon or Ironman - what are you going to eat for dinner the night before? (or advise your clients to eat the night before).

Mr. Kilderry: This is totally a very individualized question. For the most part, the athlete should seek out complex carbohydrates the night before a race. Foods that are whole grain, wheat, and dark leafy green-based are ideal. Protein should not be neglected, but it should not be the focus or eaten in excess the night before a race. On the morning of the race, athletes should avoid foods high in protein, fiber, and fat and seek out more carbohydrate-based foods. The closer the athlete gets to race time, the less complex the carbohydrate should be.

Jason Kilderry
ETA Coach

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