A customized training plan based on tested exercise physiology principals is an essential component of effective training . Too often, time, effort and money are wasted on cookie-cutter solutions. At X3 we start by studying our athletes’ goals and abilities before applying these four key training principles to deliver training tailored to their individual goals and unique abilities.
All athletes are unique. We all have different strengths, areas that need improvement, and time constraints. At X3 we factor in all of these considerations in crafting training programs that are as unique as the athlete for whom they are designed.
Weightlifters do not train like triathletes. 5k runners do not train like ultra-marathoners. Personal goal races and events are the guiding light of all X3 training programs.
Our bodies are wonderfully effective at adapting to training stress. For continuous improvement, training must gradually grow more and more demanding – either through increased intensity or increased duration. X3 programs do just that: they continue to evolve as the athlete progresses.
Training without recovering is a sadly short journey. Periodic phases of reduced intensity and volume allow the muscles, nervous system, and immune system an opportunity to recover and rebuild. They are absolutely necessary for sustained, long-term training. If not formally part of the training plan, recovery periods are very often overlooked.
The X3 coach-client relationship also offers the following four elements to help you achieve your season race or fitness goals and make training an overall better experience.
X3 looks at each workout you do. Knowing that someone is checking up is often enough motivation to get each one done.
X3 walks you through the training process from base building, to event-specific training, to tapering and peaking.
Our primary interest is to see you succeed. X3 sees the big picture when it comes to your training and is not hampered by an athlete’s individual biases.
X3 keeps up-to-date with the latest in exercise science. You can feel comfortable that you’re getting an effective and contemporary training program.
X3 head coach Michael Liberzon is a triathlete, distance runner, NCCP trained triathlon coach, certified personal trainer, and a certified kettlebell instructor. His engineering degree lends itself well to a scientific approach to training.
He has coached cycling for the Toronto Triathlon Club (the largest adult triathlon club in Canada) since 2013. In late 2013, he accepted the role of Club Director of Training. He held was on the board until late 2015.
That same year, Michael opened the X3 Training Lab. This facility is all about the pursuit of endurance sport excellence. At the Lab, we combine power-based indoor cycling workouts with the resilience and power development of our strength and mobility program to build a faster, stronger, more resilient athlete.
Recent racing results:
5k, four. PB 19:12 at the MEC Toronto 5k, 2013
10k, three. PB 39:36 at the Sporting Life 10k, 2014
Half Marathons, six. PB: 1:31:19 at the Goodlife Toronto Marathon 2013
Marathons, four. PB 3:18:36 at the Waterfront Toronto Marathon 2013
Sprint Triathlons, fourteen. PB: 1:07:36 at the Toronto Triathlon Festival, 2014
Olympic Triathlons, four. PB 2:18:05, at the Toronto Triathlon Festival, 2013
Half Iron Triathlon, one. PB 5:02:22 at MSC Welland, 2013
Ironman, one. PB 11:14 at IM Muskoka, 2015
Andrew Yorke has been competing on the international scene since 2007. Andrew started on the Pan American Cup circuit before making his debut at the ITU World Cup in 2010. It was in 2010 that he joined the Canadian National Development team. Yorke had a breakthrough performance at the 2014 Commonwealth Games in Glasgow, finishing fourth behind both Brownlees and Richard Murray of SA – a performance that is to this day a highlight of his career. At the 2015 Pan American Games in Toronto, Yorke was the top Canadian male triathlete with his seventh place finish after holding the lead for a long portion of the run. He made his Olympic debut at Rio 2016.
Olympic Games: 2016 – 42nd
Pan American Games: 2015 – 7th
Commonwealth Games: 2014 – 4th
ITU World Triathlon Series (Top 20): 2016 – 18th (Yokohama); 2015 – 8th(Edmonton), 19th (Auckland); 2014 – 15th (Yokohama); 2013 – 20th (Hamburg), 16th (Auckland); 2012 – 18th (Auckland)
ITU World Cup (Top 10): 2016 – 7th (Huatulco); 2015 – 4th (New Plymouth); 2012– 9th (Edmonton), 6th (Huatulco)
Kirsten has been competing in triathlon for twenty years. She fell in love with the sport of triathlon shortly after she learned to tie my shoes. The sport has been such a huge part of her life! You might even go as far as to say that it WAS Kirsten’s life for the majority of her time here. She was lucky enough to find my passion and though she’s not able to compete at the level she once did, it’s still a passion that she wants to share with others. Kirsten aspires to guide those who have goals in the sport. Whether the goal is to have fun or to become professional or anything in between.
Kirsten always enjoyed helping friends and family with programs to get them started on fitness and nutrition goals and found it to be both the process of writing the plans and watching the outcomes truly rewarding!
Kirsten is honoured to pass on her twenty years’ worth of experience and the techniques and traits gleaned from the best in the world. Beyond training styles, loading and physiological based techniques, she learned how to read the body and know when to pull back and when to push on.
Kirsten’s greatest coach made it his goal to eventually not be needed. ‘The day I no longer needed him is how he knew he’d done his job.’ That said, she believes in the great value in having a coach to guide you through. It’s important to have someone with an outside perspective. Sometimes when you are too close to your own goals you can’t see the big picture and you need that voice of reason! It also helps to have someone who knows how you are going to feel or why a workout is being prescribed and how it all fits together to bring about the desired result.
Most of all, she aspires to connect with people. Kirsten knows the joy of helping someone reach their dreams and to help them with perspective and attitude along the way. She has the experience to coach the mental side of training and racing – as well as the physical. The process of sharing these physical and mental challenges and successes that her athletes will experience in training and racing is what excites Kirsten most!
Olympic Games: 2016 – 41st
Commonwealth Games: 2014 – SILVER
Pan American Games: 2012 – 8th
ITU World Triathlon Series (Top 15): 2015 – 10th(Edmonton); 2014 – 4th (Stockholm), BRONZE (Hamburg), 7th (Chicago), 7th (Cape Town); 2013 – 15th (Hamburg), 6th (Kitzbuehel); 2009 – 8th (Yokohama), 5th (Tongyeong)
Strength & Conditioning Coach: Krista Everson
Krista has four years experience instructing functional fitness at one of Toronto’s premier CrossFit gyms with a specific interest and focus on power and Olympic lifting. During Krista’s coaching carrier, she has worked with runners, multisport athletes, obstacle course racers, CrossFit competitors and of course those just looking to build strength, power and mobility.
Her own sporting pursuits include hiking, mountaineering, military endurance challenges and acquiring a world record for pulling a 146 tonne train! Yes. That isn’t a typo: 146 tonnes!