Philosophy

Being involved in triathlon is so much about BALANCE and keeping it fun. How do you balance the multiple roles you fill everyday, do them well, meet your expectations & standards and keep triathlon FUN? As a coach I believe it is about communication, knowing the people you are working with and them knowing and trusting their coach. You are spending a lot of time in triathlon because of your desire, determination and discipline(D3 philosophy). Yes, this is more than just a sport, it is a way of life, it's a lifestyle and looking for a coach tells me you are looking to take it a step further. This speaks volumes of the time, commitment, and discipline you want to make, in order to meet your personal goals. With this increased commitment comes along the importance of keeping a gentle balance with family, friends, work, team parent, etc, and triathlon.

As a coach it is important to me to know about the many roles you have in your life. It is up to you and I to work together in developing a training plan to help you meet your triathlon goals and keep that gentle BALANCE in your life. We all come to the sport with different strengths and challenges. It is through open communication, use of skills/technique training, testing in each sport to follow your progress, and making adjustments to your training plan to find what works best for you, that we can help you reach your goals. I believe getting better in this sport is about time and patience. With that comes experience. There is no fast forwarding to gain this experience. It takes time, trial, error and a willingness to try new training ideas and continually challenging ourselves to achieve our goals. My goal is to work with you, through more than one season, to help you reach these goals, which change and grow each season. As your coach it is up to me to help you be patient, grow, and be challenged. I want to encourage you to try news things and keep triathlon as a positive, healthy and fun lifestyle. Working together to meet the right balance for you!

Coaching & Personal Resume

• Coaching:
• High School Freshmen Girls Basketball 90-94'
• High School Track & Field Assistant Coach with distant runners 96-00'
• Summer Track Program Coach 08'- present
• Susan G. Komen Run Program Coach & Coordinator for 09'

• Personal:
• Occupational Therapist 89'-present
• Specialization in Lymphedema Treatment(CLT-LANA) 00 – present

• PERSONAL ACCOMPLISHMENTS:
• 2007:
• Valpo Sprint: 2nd OA, 1st AG
• Steelhead 70.3: 4th AG and qualification for 70.3 World Championships
• Niles Oly Tri: 2nd OA, 1st AG
• 70.3 World Championships: 15th AG 4:58
• USAT Honorable Mention
• 2008:
• Florida 70.3: 4th AG
• IM LP: 9th AG
• Steelhead 70.3: 2nd AG and qualification for 70.3 World Championships
• TriAmerica Indiana Dunes Tri: 3rd OA, 1st AG & Female Masters
• 70.3 World Championships: 11th AG

• 2009 Tentative Race Schedule
• Road Racing: Month of March 5k & 10k
• April 10 miler
• June Sunburst .5 Marathon
• Bike TT: May & July
• Carmel Sprint
• Johan’s Trifest
• Effingham .5 IM
• Warsaw Sprint
• Muncie Endurathon 1/2IM
• Steelhead 70.3
• Ironman Louisville
• St. Joe High School Girls Soccer Games ...GO INDIANS!!
• Vacation

Personal Biography:

I remain a very proud mother of Mariah & Lindsey and Johan's wife of 20 years. Our girls are active teenagers academically and athletically. They both play high school soccer for their dad who has been coaching for 22 years at the same school. GO INDIANS!! As a family we are very busy and know what it means to balance and keep things in perspective. Our family is always first even if it means eating dinner together at 7:30pm after practice, being at each others events, etc. Sometimes it means we have cars going in different directions, but we are always in touch with what is happening with each other. So, if it is not soccer, it's swim meets, bowling matches, making candy, cookies, traveling and simply being together.

Multi-tasking is a way of life in my house and probably why I love the sport of triathlon and being a triathlete. It's a constant challenge of multitasking and balancing!!! I love the training, racing, spending time with friends, meeting new ones, and the good fortune of being a coach for the last 3 years with Mike Ricci and the other coaches of D3multisport.

• FAVORITE TRIATHLETES:
• Heather Gollnick: she seems to always be smiling and have something positive to say in her interviews. She is a wife and mother of 3 children and knows what it means to balance and keep perspective. I'd love to train with her for a day and hear how she balances it all!
• Tim DeBoom: I must admit I laugh when people ask me why I like Tim DeBoom so much as I don't have a specific reason. I've seen him at several races, read articles and heard some interviews. Maybe what impressed me was him saying hi to age groupers he did not know. He just seems like a kind hearted guy who has worked very hard to accomplish the things he has in triathlon. One of these years I'll run into him when I'm at the Rec Center in Boulder for a D3 conference. I'd love a chance to train with him too, but just meeting him would be nice.
• Steve Smith: he remains a constant example to me of what it means to go after some- thing you want and not be afraid to put it all out there. If you fall down, learn from it, and come back even better. Steve-o works harder than anyone I know. I'd like to spend a training day trying to keep up with him! 60 years young and going strong!!!

• OTHER FAVORITES:
• Kashi cereal & fresh blueberries
• Crab legs with butter
• Australian Chocolates from the Netherlands
• Harry Potter Books & Movies
• Steve Prefontaine: To give anything less than your best is to sacrifice the gift.”
• Song: "Say" by John Mayer
• Traveling over seas, especially the Netherlands

"Had I known going into this season what my life was going to entail, I would not have contacted you about coaching this year. I knew that the single factor of being a shift worker made coaching a viable option for me as none of the published training plans I looked at take into account 12-hour work days that sometimes fall on weekends. Certainly none are tailored to accommodate a geographic relocation on short notice, arguably a change in career, a couple of funerals of family members, and the unpredictability of Army training. My performance in triathlons and my life have both been enhanced from your coaching.

"I like structure and your willingness to keep my workouts posted in advance even when you know my schedule will change provides some stability in my planning. At the same time, you've provided practical advice about when to be flexible with the training plan to adapt to life events whether from an internal or external catalyst. Thank you for balance.

"You've cheerfully put up with the times I use the workouts as my personal playground to experiment with how they work rather than following them to the letter. Sometimes curiosity and fun sidetrack me. You have chosen to be amused rather than irritated at this playfulness. Thank you for laughter.

"My questions have been answered knowledgeably when I've bothered to ask the hows and whys of specific workouts and general season layouts. This has saved me from spending hours in the academic training of this sport. Thank you for teaching.

"At times when I've been ready to through in the towel, you've provided encouragement to keep me going. In the end, I've felt better for going on. Thank you for motivation.

"When I've pushed myself too hard for psychological, not physical reasons, you've let me go and have adapted other disciplines to allow my body to compensate for the physical release I've needed. Thank you for understanding.

"You've patiently put up with the demands of the Army, learning our culture and language. I hope that this closer encounter still leaves you believing that this bureaucratic organization really does secure the freedoms we know in America . Thank you for your support.

"No one is told what might have been, so I do not know what my season would have looked like without you as a coach. As I look back on the successful completion of three triathlons and a marathon, I see no reason to second guess my decision to work with you. I look forward to continuing to work together through next season."

"I don't believe that you can quite grasp the amount of physical and mental commitment and time required to train for an Ironman until you have done it yourself or have shared home and family responsibilities with someone who has done it.

"Signing up for my first Ironman – IM Louisville, 2007, I was somewhat in the dark about the amount of time and dedication, not only me, but also my family, would need to give in the months to follow. I work full time and have a husband and two young children & was about to add IM training to an already full life. I quickly learned that there are two primary must haves in order to make my IM journey successful – a very supportive spouse & a terrific coach. I was lucky enough to have one and would soon find the other.

"When a good friend, and fellow Ironman, found out that I had signed up for IM Louisville, the first thing that she told me was "you HAVE to call Amy." Out of all of the advice I would receive over the next five months, that was by far the best.

"Amy assessed my life requirements, my training base and my IM goals. She laid out a schedule to meet my training needs while balancing the requirements of IM training with my life. Knowing my goals, it was important to her that I not only prepare for the IM, but that I also keep my mental health in check and allow enough time and energy for my family during the training.

"Throughout my training with Amy, never once (barring something completely outside of my control) did I doubt that I would become an Ironman. Amy prepared me physically, mentally & nutritionally – all equally important – to finish the IM.

"As Amy & I worked more & more together, I grew to trust her completely as she laid out & adjusted training plans, suggested different nutrition strategies, taught me about heart rate training techniques, and answered an endless amount of questions. No question was off limits to her – I can attest to this…I asked them all.

"There was one critical element of the IM that I hadn't realized the importance of in the past - nutrition. Amy helped me understand how a good nutrition plan was essential for completing the IM. She helped me formulate just the right plan, which was not an easy task given that nothing seemed to work with my stomach. She was very patient and continued to suggest new things until finally, we found the right nutrition plan for me.

"You're right where you need to be," she would tell me over and over as the day got closer. One by one, she would help me tick off my worries until amazingly, I had nothing left to worry about on race day. It was my first IM & I expected to be a nervous wreck. However, I woke up calm & excited & was able to sit back & enjoy the experience - taking in all of the IM excitement knowing that I was prepared.

"Many times throughout IM day, I would remember things that Amy had told me. As the day went on, I found myself adjusting nutrition & output as conditions dictated.

"As I learned during training, some things are just out of your control, such as the weather. IM day turned out to be very hot. As I was dealing with stomach & heat issues during the run, I found that I KNEW what to do to allow myself to continue. I knew how to alter nutrition, how to adjust my speed, how to listen to my heart rate, how to maximize my chances of getting through the run and finishing the IM.

"In spite of not feeling well, I found myself smiling as it all became clear to me….Amy had not just trained me to finish the IM, she had given me the knowledge & tools to be self-sufficient during the event. Once I realized that, I knew for certain that I could deal with anything that day handed me & that, at Louisville 2007, I would finish my first IM.

"The IM was a tremendous experience that I will never forget. Amy's coaching made it an incredibly enjoyable experience; I don't know that I could say the same thing had I done it without her coaching.

"The day after IM, as I walked through downtown Louisville, proudly sporting my finisher's shirt, my husband looked at me smiling. He laughed & said "are you…..strutting?!?!?" I thought about that for a second & replied, "Yeah…I guess I am strutting." The smile that I crossed the finish line with was with me then & still spreads across my face every time that I think about the IM (which is still fairly often!).

"I owe my "finisher's strut" & that constant smile to the two people who made this not only possible, but really, really enjoyable – my husband & coach Amy. Both of them are already involved in discussions with me about IM #2!

"Thank you both!"

"I signed up for my first IM - IM Louisville the day it opened. I believed I could get all my nagging injuries taken care of before the training really would start in January. After consulting with a sports medicine doctor, he strongly suggested a coach to get me through, based on my history of sports injuries.

"I consulted Amy in regards to injuries, my ability to do an IM and that fact that is was almost March and I still hadn't gotten those injuries cleared up. She always said yes, you can do it and that I had plenty of time. Her positive outlook and attitude are qualities needed in a coach and Amy has them many times over.

"Early in the training my running was hampered by the injuries and we started with 4 minute runs/1 minute walks and slowly built on that a week at time. Amy always remained positive and gave me lots of feedback, always telling me I was in good shape and I would be ready by August. I had a lot of self-doubt and she constantly reminded me that I was going to do it, I would be an Ironman.

"Along with the injuries, I had to balance a full-time job, 2 children and teaching step aerobics. Amy designed a great plan for me that allowed me to maintain a life and train for the IM. Her enthusiasm and passion for the sport are incredible.

"Through the many emails of my latest "injury", Amy stuck with me and on August 26, 2007, I could say that, "I am an Ironman". I remember seeing Amy at mile 14 on the run course, as she jogged along with me telling me I could do it, that I was going to do and she would see me at the finish. I was grinning like an idiot at the finish, but enjoying every moment. Crossing that finish line was an incredible feeling.

"I think without Amy's coaching I would have injured myself and not been able to compete. I cannot thank Amy enough for all her help, encouragement and support over the seven months of training to get me to the Ironman. Thanks Amy!"

"When I first thought about using an on-line coach I was not sure what benefits I would gain. Since working with D-3 coach Amy Kuitse, I feel I have gained confidence in my performance in all three aspects of the sport. By Amy's personal success and knowledge in the sport, I am confident that I am getting the best advice in improving my performance, which has shown in my splits and total race times. I was also able to compete in and finish my first Half Ironman this year.

"Amy may have many athletes she coaches, yet she still addresses my personal needs according to my schedule and ability. I credit Amy for a great deal of my racing success over the last two years. She has, on several occasions, demonstrated her commitment to me as an individual. One example of her commitment was in my first year working with her she drove over 1 1/2 hours to watch me race after she had traveled and competed the day prior. I would recommend Amy and D3 coaching to other athletes looking to improve their performance."

"When I entered the 2006 Ironman Arizona, at age 52, I only had seven years of mostly Olympic distance triathlon experience. Initially, I had every intention of using an eighteen-week training program I cut out of a magazine in June 1999. After all, that was more structured than any training program I had used up to that point. Thankfully, I recognized early on that there was much more to training for an Ironman distance race than stringing together a series of swim, bike and run workouts. Coaching was something I knew others used but I had never really thought about it for myself. However, I'm convinced that deciding to contact Amy provided a solid foundation for the preparation that was so key to a successful race day.

"One of my biggest concerns was how to make Ironman training fit with business, family and other commitments. That is one of the first things Amy addressed and tailored a program not only to meet my race goals but also my personal obligations. Having a well thought out and structured training program turned out to be one of the most positive new experiences I had while preparing for Ironman Arizona. I stayed motivated and challenged without getting run down. Amy brings a passion and enthusiasm to her coaching that is contagious and makes the entire process very rewarding. I never had any doubts about my training program, either prior to or during the race.

"Training during the winter in Northern Indiana for an Ironman in April in the desert also presented some additional challenges with pacing, nutrition, hydration and overall race strategy. The time Amy spent with me discussing these areas and the perspective she gave me on adjusting my strategy and goals to meet the race conditions turned out to be absolutely critical for me on race day. Amy constantly reminded me to trust my training and make decisions on race day dictated by conditions and events during the race.

"On April 9, 2006 I became an Ironman just like Amy predicted so many times leading up to the race. I'm convinced my first Iron journey would not have been nearly as positive or rewarding without the care and guidance provided by the person I call "Coach K". She was with me every mile! "

"I really enjoyed working with Amy. She is very knowledgeable about the sport and I felt that we had great communication regarding my training. With her help I had an excellent year and ended the season at age group nationals where I was able to qualify for worlds.

"Amy really helped with my run this year. My run workouts were much more focused and incorporated some new drills. I was able to set a 10k PR at AG Nationals on a very hilly run course.

"Having a coach really helped me stay consistent throughout the year. It was much easier not having to worry about how to schedule my days, weeks and training cycles."

Articles written by Coach Amy

• Get Rolling with the Run
• Women's Riding 101
• Wife, Mother, Career Woman, and Triathlon?
• "SIMPLY" Training Zones for the Beginner Triathlete
• Post Ironman Blues: Fact or Fiction?
• Re-Aligning: Body, Mind & Soul
• Life and Triathlon: Can I balance it all?
• Mental Toughness Skills in Triathlon: How to get them and when to use them
• Triathlon Racing and Training Apparel for Women: How do we decide?
• Takers, Givers, and Inner Peace
• Drafting and Cheating; Just Race Fair!
• 3rd Annual D3 Multisport Conference big success
• Season Goal's: Why?
• The Many Moods of IM
• D3 September 2009 Athlete of the Month Kirk MacDonald
• Testimonial for Amy Kuitse
• Challenges and Choices
• Arts, Sciences or a Bit of Both
• Makining a list and checking it twice