Triathlon Coaching

I help triathletes prevent injuries and achieve best results through a holistic approach.

Recharge Refine Results

I believe in appropriate recovery so you can recharge before races while preventing injuries. As a Doctor of Physical Therapy, I know how to tailor triathlon training to get the most out of your workout sessions.

A movement specialist, I understand technique and strategy is key to success in triathlon. Let me refine your skills with instruction and training plans to achieve your personal best.

My training plans are specialized to focus on your weaknesses and turn them into strengths. Whether you are new to triathlon or you are an experienced athlete ready to take your racing to the next level, my goal is to help you achieve exceptional results.

Coach Stephanie

I have been a competitive triathlete for over 20 years competing in Junior Elite races as a teenager and at Age Group National and World Championship events. As the Founder of the University of Pittsburgh Triathlon club, I helped many athletes compete in their first triathlon and 15 years later the club has tripled in size. I am a Doctor of Physical Therapy and I coach patients through their recovery journey to reach their full potential. Blending the professions of Physical therapy and Triathlon Coaching, I provide training plans which promote health, recovery, injury prevention, nutrition, and technique for best performance. I have helped many triathletes reach their goals, whether it’s to compete their first IRONMAN or to achieve a personal best after years of training on their own. I enjoy helping beginners and experienced triathletes and I have a particular interest in helping new moms navigate the challenges of returning to triathlon.

R3E Strength for Runners Program
Do you have weak calf muscles? Sprained your ankle in the past? Try this progression of soleus raises to get faster and decrease risk of re-injury! When we run, our calf muscles - gastroc and soleus - take on forces equal to 3 and 8x your body weig
Have you had any of these 3 common cycling injuries? Low back pain or Lumbar radiculopathy, Neck Pain (cervical radiculopathy), or patellofemoral pain (PFPS)? Common causes include overtraining, poor bike fit, inconsistency with training, not having
Congratulations to Al! When I started coaching Al this summer, his original goal was to focus on Waco 70.3 in prep for a full Ironman in the future. But he signed up for the Chicago Marathon a year ago, months before he decided to go the Ironman rout
Wondering how to get back to triathlon training without risking re-injury? That’s exactly how I felt coming back after a tibial stress fracture in 2006. While I was injured, I went through all the emotions of having to rest, get around on crutc
Have you struggled with SI joint (sacroiliac joint) pain or instability of your hips in the past? Weak adductor muscles can contribute to low back pain and pelvic floor dysfunction in runners. The action of these muscles are to adduct, or bring the

Coaching Services

  • 1:1 coaching for Swim, Bike, Run

  • 1:1 coaching for runners

  • Analysis of your run gait to improve performance and decrease risk of injury.

  • Analysis and instruction on proper swim form with drills to incorporate into your swim program

Testimonials

  • “Stephanie is a fabulous coach for her ability to personalize what I need for workouts with a wild schedule. Her background as a DPT means that her focus is on making me stronger while preventing injuries, and can quickly give me feedback on movements and additional exercises to make sure my season isn't ended with an injury. She doesn't neglect swimming and makes creative workouts while supporting me in lifting and cross training as needed."

    Ben, 1:1 coached Triatlete

  • “Stephanie helps me readjust my training schedule when life happens, e.g. kids bday parties, COVID, travel. It helps to have her always so flexible and accessible. I also appreciate the "pep talks" via text when I get anxious about this all working out in the end! I also love having a coach because it removes "human error" of me thinking I've made a good plan when I am either over/under exerting myself without knowing. I followed Stephanie's guidance and am happy to report it worked out in a new marathon PR! I am very excited to work with her into a strong base training season and then towards PRing the half marathon :-)

    Melody, 1:1 coached runner

  • “The biggest advantage of having Stephanie as my coach is having peace of mind. Knowing that she understands my goals and challenges, and is able to create a personalized plan that fits my needs and schedule. Given that I want to do my first 70.3, I needed someone that knows the sport in and out and is able to guide me not only on my training but in my gear, nutrition, and general advice. Having her as a coach has given me the confidence to know that I will accomplish all my race goals this year!"

    Miguel, 1:1 coached triathlete

  • “Having worked with DPTs both professionally and for spinal injuries, I feel this gives Stephanie a unique perspective on triathlon coaching. Often, coaches tend to get super aggressive with their type A triathletes and that has been a turn-off over the years. Her supportive communication style, and blending her longstanding triathlon racing into the mix, makes choosing Stephanie as a coach an easy decision!

    Shela, 1:1 coached runner

  • "Coach Steph adds a bunch of tools to my tool box. Because she's so smart, she's able to tailor the workouts to my specific needs and give me the "why" for the workouts. Sometimes my workouts don't go the way she plans for them to go but she's there to give me encouragement regardless. Having Coach Steph on my team takes my training to the next level."

    Henry, 1:1 coached Triathlete

FAQ

  • A triathlon coach can provide great value to beginners. There is so much to learn in all 3 sports, transition, nutrition, equipment to be successful in your first triathlon.

  • I coach from age 18+. I had a triathlon coach in my teens and greatly benefited from the education I was given for successful racing. It is important to build a good foundation with proper guidance to growth within the sport. As a physical therapist, I am very comfortable working with older athletes who are faced with the challenges of aging and who might have a history of multiple injuries and rehab.

  • I love working with new moms to navigate the challenges of postnatal return to sport. It is so important to keep the body strong during pregnancy to prepare for delivery and postpartum period. Follow the guidance of your OBGYN and follow up with a pelvic floor physical therapist to optimize recovery in those first few weeks. I provide specific strength programs for the postpartum period (given clearance by OBGYN) to help support your goals of gradually returning to triathlon. I will provide some ideas on how to get creative with training plans to fit them in between breastfeeding, bottle feeding, pumping, work, and time with your family to provide a well rounded program.

  • The short answer is yes. A lot of times self training can lead to overtraining and injuries. Given proper HIPAA approval to review your current progress and goals with your physical therapist, I can help assist from the coaching side to help you return to triathlon safely. This may include more cross-training and strengthening along with a slower progression back than what you anticipate to decrease the risk of re-injury. Open communication between myself and your medical team, specifically your PT, is instrumental in your success.

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