Andrew Lilley

Bio - Andrew is a former competitive junior swimmer who has been competing in Triathlon since 2016. Andrew has progressing his biking level quickly and is now turning his attention to running. He has been improving his results in his AG and has competed at Aberfeldy, a 70.3 in Scotland and various Standard distance triathlons in the past. He aims to go long in 2027/28. Possibly Leeds IM in 2028. Andrew is looking to fit triathlon into a busy life schedule. Keep it enjoyable and contributing to positive physical and mental health in a balanced way. And ideally maintain triathlon as part of his lifestyle as long as possible.

Andrew has been getting coached by IC2CC for just over a year and we caught up with him to find out how it’s going.

1. Why did you sign up for IC2C Coaching?

I've always been interested in working with a coach, it gives a feeling of accountability, someone to share your training with, help build your confidence, help you achieve your goals, encourage you when you are struggling with motivation, and sometimes tell you when you need a day off!

2.What has been the best aspect of the coaching so far?

I have really enjoyed discussing the technical and scientific aspects of training, understanding the different systems and why we target specific adaptations and analyse the data. This knowledge and understanding helps motivate me.

3. How have you found the polarised training approach and what are any benefits/ drawbacks?

I have been adopting a polarised 80/20 philosophy for many years, but I don't think it has ever been this optimised and customised to my lifestyle as this. I find since working with Mark I am more focussed on the key sections and mini goals / meso cycles. I think I was too conservative before and am definitely doing more quality workouts and executing them with purpose. No drawbacks I can think of yet really.

4. Has training been more enjoyable compared to being self coached previously? And what has been the funnest element?

Definitely more enjoyable. It's less lonely when you feel somebody will be looking at your session. It feels good and validates your experiences. I really enjoy reading the descriptions of the purpose of each workout and sometimes that triggers me to do my own research. Mark's plan is also really flexible, and a few times I have made suggestions for tweaks and he has either taken them on board where they add value, or used his experience and judgement to push back if I'm getting sidetracked, which sometimes happens!

5. What has been the best result for you since you started being coached?  And would you have achieved that without being coached? Hard one to answer but hypothetically

I think I need to answer this one later in the season in terms of triathlon, as we have set some very specific goals this year. Last year I was very happy with my performance and execution at Nairn after Mark had just started coaching me, but I expect there will be even more progression this season. 

I'm already in much better shape compared to this time last year; and most recently, I set a 5k PB as part of a meso cycle focus to improve running.  Having these specific discipline goals within the yearly plan has really helped me to focus on particular aspects of the overall sport.   Mark is really focused on consistent training,  progressive overload through the cycle and execution on the day based on the levels you are hitting in training.  There was some great work on the psychology of performance too, prior to the 5k PB and I am excited to see where we can get too.

6. Would you recommend being coached by IC2CC to anyone else? And if yes, why?

I already have! I think Mark's person - centric,  flexible and holistic/lifestyle approach is very well suited to people who, like me, are keen to balance their love of triathlon and endurance sport with a busy work and family life. Triathlon is a big part of my identity and a huge contributor to mental and physical health and wellbeing. I integrate being a triathlete into every part of my life and Mark simply gets that. He's always open to discussing training and performance and has a huge amount of experience, wisdom, enthusiasm that is very motivating and almost contagious! I'm very honoured and grateful to have been given the opportunity to be his first athlete and look forward to seeing him build his client base and helping more athletes like me achieve their potential.