Over the next few months we celebrate our amazing coaching staff. This month, we recognize our newest coach, Rachel Waller. Combining her talent of working in the medical field with personal interactions and her passion for triathlon, there is no doubt her impact will be immediately felt. She places high value on building relationships, maintaining balance in life, and consistency in training. The coaching staff is excited to collaborate with her, bringing fresh ideas to the table that will only make T3 even stronger. Congratulations, Rachel!

A:   Rachel Waller, Burnt Hills NY

A:   Emergency Medicine Physician Assistant

A:   12 years

A:   Lots and lots of races over the years. I came from a background in sprint track/basketball for many years…then during college I became interested in distance running. After many running races (all distances), I decided to buy a bike and learn how to swim after watching local triathlons and feeling inspired. Over the years, I have done many sprint, olympic, and 70.3 distances. 2 Ironmans (IMLP for both). You could call me a solid age grouper, making the podium in most races, especially in the last 5 years. USAT All American in 2019 and 2022. Still room for lots of learning and improvement!

A:   I really love the sport of triathlon, it has brought so much to my life in terms of athleticism, friendship, commitment, hard work, and learning life balance. I feel that coaching is a great way for me to continue to grow in the sport and to give back. I want to help athletes to achieve their fitness goals but do it in a healthy way…emphasizing life balance and fun. I hope to create plans that are challenging yet don’t feel like a burden. I want to help athletes feel accomplished and supported. T3 has an amazing group of coaches and I plan to absorb as much as I can from them in the coming seasons.

A:   I will find out soon! I hope to achieve open communication, trust, and friendship with my athletes. I will expect commitment, feedback, and consistency when it comes to my plans, but will always respect that there is so much more to an athlete’s life and so many things can get in the way of a training plan...and that’s ok! I will always be willing to work together and adjust.

A:   I already know that the best part of coaching for me will be developing a relationship with my athletes and feeling so excited for them as they reach their goals…I think it will be even more exciting than achieving my own goals. Being more involved and present in T3 is also something I really look forward to.

A:   One step at a time one day at a time. You will have good days and bad days, neither of which define who you are and what you are capable of. Focus more on how you feel and less on the numbers. Give yourself grace, get enough sleep, take care of yourself, make time for family and friends. Train with friends and have fun!

A:   Nothing earth shattering here. One thing I try not to focus on too much is numbers, especially in races. I barely look at my watch on the bike or run, I race by feel….by doing that I find that I can really push myself to the limit of what I’m capable of on that day, while staying relaxed and focused. If I do look at my watch, it’s usually to check in on my HR. I tend to watch power, speed, etc. more often during training. It’s a mental game!

A:   I will find out this season! I love running speed intervals. Hill climbs or low cadence intervals on the bike are great too.

A:   I would say threshold power intervals on the bike…where you have to hold threshold power for 10 minutes or so...brutal.

A:   The variety of athletes with vastly different goals and completely different backgrounds that can all come together under one team. The coaches who have always been an inspiration to me and are amazing athletes/people. I hope to get to know everyone better in the upcoming seasons!