Endurance and Lifestyle Coaching for Women*

Sara-Lise Harris

Owner and Head Coach

Zandra Sissing

Triathlon Coach

As a sassy menopausal athlete in her 50s, Sara like to approach training as a holistic journey to improve ability as an athlete, while redesigning the investment in yourself. The aim is to improve performances, body relationships, and well-being.

Aside from the required endurance coaching certifications, I have studied with interest how ladies approaching menopause or who are on the other side of menopause should approach their training. I have personally fought the journey!

Contact: slh@saraharriscoaching.com

Zandra started her endurance sports career early with a passion for medium distance trail running. With a passion for water there have been many diversions into different competitive sports. It was after knee surgery that she was introduced to triathlon and found something that was worth fighting for. A second surgery has honed her desire to train and coach correct technique and focus on injury prevention.

She is an ITCA certified professional triathlon coach, an Ironman 70.3 Finisher.

She offers 1:1 training, group sessions and remote training, and finds courage and excellence in every athlete.

Contact: zandra@saraharriscoaching.com

We like to combine our training for women with a gear towards improving their lifestyle and self-worth. Hell knows that many women lose that as their bodies change. As we have discovered, training once you are over 40 will help you discover things that you were possibly never told. I have learned that training is not all about losing weight and being fitter, but the improvement of performance, relationships (especially with your changing body), lifestyle choices, and general well-being.

The outcomes can be extraordinary if you dedicate a little time to yourself. We have learned that at this age we need to take more care of ourselves, apply certain methods to our training and most of all, seek proper recovery, relaxation and nutrition. I hope that our own experiences and training will assist you to find endurance training less arduous, more fun and beneficial.

saraharriscoaching

Ironman Coach
British Cycling Coach Level 2 DSU Road
ASCA Swimming Coach
A sassy menopausal coach in her 50s, training bold women over 40.

From zero cycling experience to rockstar, in 3 les

From zero cycling experience to rockstar, in 3 lessons. Looking forward to taking her to the next level in a couple of week's time 😀

#anybodycanride
#saraharriscoaching
#britishcyclingcoach
#cyclingcoach
#mtb
#learntoride
#giddyup

I've signed up for the @heromtbseries event on 5t

I've signed up for the @heromtbseries event on 5th November. Should I be scared?

Fear is my favourite subject.

When you live in fear, you live in victim mode, (I am too fat to get out on the bike, my boss gives me hell every day so I can’t make it to training, my friends say that I shouldn’t be doing this at my age, my family think I’m nuts, it’s embarrassing) – yada yada yada

Other people who live in fear will drain your energy, influence you not to train, tell you it’s pointless…remember, they are doing the best that they can but that is not necessarily YOUR best. 😉

Come back to your CENTRE and cut off those bad energy chords…. And ask yourself, which kind of athlete do I want to be? Do I want to be the one crossing the line smiling or do I want to be the one who tows the line in life because everyone else thinks I should? Who do you have to be show up at the start line? (As soon as you start training, you are an athlete by the way).

Remember, how you show up in one area of your life (work, friendships, relationships) is likely how you will show up everywhere.

You have it all in you to decide!

SO, if you decide to show up for yourself, start training, start a lifestyle that suits YOU then you are likely to do better at everything else, work and play. Showcase your strength!

Rise above and come into yourself, this is your journey and no one else’s.

I am gonna give it a damn good go.

#saraharriscoaching #mtb #neverstop #nextchallenge #whatsnext #learnnewthings #mtbchick #gtbikes #whatthehell #whynot #itsmyjourney #dontapologise #rise #riseabove

I saw this van yesterday when I went to do my visa

I saw this van yesterday when I went to do my visa renewal blood test. I did laugh!!

I love my coffee, and "need" to start the day with a strong black mug with cinnamon sprinkled on top.

That said, caffeine is the most widely used "performancing-enhancing drug" in the world for athletes and also non-athletes.

A 2020 analysis (ref. Internal Society of Sports Nutrition) concluded that caffeine has a positive effect on exercise performance, including improvement to muscular endurance, velocity, strength, and also other aerobic and anaerobic performance. It also includes cognitive function, and can sharpen mental and physical performance if you are short on your sleep.

Dr Stacy Sim's new book NEXT LEVEL talks in depth about the benefits of caffeine as a tool to improve your performance but also importantly about dosage. If you haven't read her book yet, it's actually an interesting read. If you've done her Menopause for Athletes course the book summarises some key points from all the information in the course and also provides all the scientific research to back it up. I've just finished the book, and now need to read it again, and also look up and read all the articles in the Bibliography. (Will take months!) @drstacysims

A coach said to me in 2019 that Dr Stacy could "do better". Well I think she absolutely has. So much new information has come out, with her minicourses, her book (together with Selene Yaeger) and the consistent flow of research and articles.

There's a new Menopause for Athletes course coming out soon, with further updates.

I am sorely tempted to sign up. Coaching women is a minefield. Every woman is different, there are no two similar instances when it comes to menopausal athletes. That's why I like the challenge, and that's my why for doing it.

You can order the book here https://saraharriscoaching.com/order-books/ and have a cup of coffee... :)

#saraharriscoaching
#menopausalathlete #MenopauseMatters #nextlevel #neverstop #learnnewthings #endurancecoach #britishcyclingcoach

What is holding you back from competing in your fi

What is holding you back from competing in your first tri or cycling race?

I was talking to a group member who lives in the UK and who signed up at her local tri club. She mentioned that they have not been supportive of her journey, they have not helped her with a plan – I don’t understand why women of our age are often “invisible”, when we are probably some of the most important assets of a club (power of acquisition, strong voice, ability to participate in races and put effort into the club by volunteering on all levels (accounts, marketing, etc etc) – the benefits are limitless.

Ladies, don’t let this put you off. Rise up to the occasion and show up for yourself. You do not need your club’s approval, nod, yeehaw or training plan. You can find multiple coaches online, plans online, online support groups (you are welcome to join our group for free!)

Your age is not your limitation. The only limitation you have is one that you set for yourself. If you free your mind, throw caution to the wind and put that wind at your back wheel you can achieve anything!

And make sure you surround yourself with a tribe that has your back. You're not a forgotten athlete...

#saraharriscoaching #roadcycling #hills #spain #trainingcamps #tribe #teamsbr #teamatyourback #windinyoursails #crackon #showup #rise #britishcyclingcoach #theforgottenathletes #menopause #menopausalathlete

Great morning trying to hang on to @nat_nat_natnat

Great morning trying to hang on to @nat_nat_natnat !! So much so that I skidded around the corner almost at the finish and fell on my arse 😂 fortunately no damage done, just elbow bruising and lost my grip in my hand for about 30 minutes. Funny bone... 🦴

All good now! Great training morning and next Sunday we are going to Hatta. Many good training options there for all levels of mountain bikers.

Mountain biking is an amazing way to improve your legs and lungs capacity, bike handling skills (ha!) and increase your confidence as a cyclist. Turns out I was over confident this morning ;)

The trails at Mushrif Mountain Bike Park have been widened and manicured which makes it all the more tempting to go faster! 🚵‍♂️

#saraharriscoaching #teamsbr #mtbchick #mtb #mountainbike #gtbikes #ciovita

05h00 start in the "nice" humidity and only 31 deg

05h00 start in the "nice" humidity and only 31 degrees C at the finish 😂 - small pleasures!

Steady 40km ride and an agreement that all rides should be followed by bacon 🥓 and eggs 🥚

Yes or no?

#saraharriscoaching #summertraining #investinyourself #trainpositively #roadcycling #britishcyclingcoach #learntoride #womenscycling #ironman #ironmancoach

Many moons ago in the Dubai Mall Aquarium with the

Many moons ago in the Dubai Mall Aquarium with the best buddies.

Did you know that apnea training can significantly improve your performance? You don't need to do it in water. Many freedivers are landlocked and do dry training most of the year until they can get to the competition site.

You can improve lung function in your everyday life (in particular, the breathing exercises are highly beneficial) and improve your diaphragm control.

HEALTH WARNING: do not ever hold your breath in water without proper supervision! Swimming breath control drills are great to improve your lung capacity as a swimmer but all apnea (breath hold) drills must be done supervised.

Freediving tables can be used to increase your breath-hold, by helping your mind and body adapt to low levels of oxygen and high levels of carbon dioxide.

You can try this on the couch:
Breathe for 1:30, hold your breath for 1 minute.
repeat, and increase your breathhold by 15 seconds each time. How did you do? Could you get up to 2 minutes or more? (btw, the women's world record for a static breathhold in a pool is over 9 minutes!)

#saraharriscoaching #learnsomethingnew #apnea #freediving #anotherlife #staticapnea #dubaiaquarium

A team that trains together ❤.... stays strong 💪

Great recovery swim with @natalia.a.rybak at the amazing Wellfit facility at Meydan.

#saraharriscoaching
#oceanman #swimbikerun #allfortheswim #blueseventy

Lutscher, Austria. At least virtually on Zwift.

Lutscher, Austria. At least virtually on Zwift.

890m elevation at most 6-10%. Each loop has an exciting downhill which lasts about two minutes then you're breathing out your butt again for a considerable time! It's also nice to have company @anniemcm_dubai

I might have done a sicky burp or two 🤔 😳

However, back to what I said yesterday in a reel that it all depends on how well you want to do in your race. Indoor cycling can often be like watching paint dry but it beats the 40degC alternative. And you get to choose massive hills, and you get the TITS. I'm weirdly getting fond of those (the hills)!

Time for a massive salad, and a steak!

#saraharriscoaching
#tits
#hills
#zwift
#ironman
#belikeannie
#strongereveryday
#notvegan
#eatrealfood
#plantbasedwithmeat 😆

What are you doing this weekend? If you've a long

What are you doing this weekend? If you've a long distance event coming up in the next few months, you are going to need to put the hours in.

Any endurance event requires structured training, recovery days, sleep, and nutrition.

We have 7 days in a week. One or two for rest. How are you fitting in your longer sessions?

How much do you want to succeed at your event?

Your outcome will largely determined by your preparation 💪

#saraharriscoaching
#olympicdistance
#investinyourself
#WomenForTri
#britishcyclingcoach
#ironmancoach
#spendthetime
#trainsmart

Turbo session done - 3x 10 minute Z3 holds - over

Turbo session done - 3x 10 minute Z3 holds - over-geared and RPM 60, some spin ups included.

Recovery drink welcomed and it's chocolate 🍫 @finisher_es @wefeelevents thanks for the prize!

Swim this afternoon...

Looking at past races, do you have a score to settle? 😈 I do. Plenty. I'll choose one and get on it. Then another, and another. Every race will be different, and so is the journey.

Looking back there are many things I could have done differently. Looking forward, it's the same 💥

Leave the pity party and enter the celebration of every outcome. 💃

#saraharriscoaching
#celebrateeveryoutcome
#britishcyclingcoach
#ironmancoach
#trainpositively
#investinyourself

What do you think about when you're running on the

What do you think about when you're running on the treadmill?

Are you training for your first Olympic distance triathlon or are you considering it? I've written programmes especially for Women Over 40 and at the moment I have a special offer on! You receive bonuses when you purchase this programme which is available on @trainingpeaks

See the link in my bio or www.saraharriscoaching.com/olympic

I'm also happy to answer any questions you may have on your current training. Email me slh@saraharriscoaching.com

#saraharriscoaching
#teamsbr
#menopausalathlete
#menopause
#triathloncoach
#britishcyclingcoach
#ironmancoach
#ironman
#womenfortri
#goforit

#watchthefemmes ride with @gozwift #tdff Time to

#watchthefemmes ride with @gozwift #tdff

Time to ride indoors as much as possible while the weather and air quality are both unforgiving.

There were only a handful of riders at the start line, and I was dropped in the first minute 🤣

Great ride though, and another TITS set in the bag.

#saraharriscoaching
#santini
#WomenForTri
#tdff
#watchthefemmes

What a great way to start the day. A couple of kms

What a great way to start the day. A couple of kms in for @oceanmanswim wearing my @blueseventy goggles and great to see @anniemcm_dubai in the new trisuit made by @ciovita_custom

One more tick in the box towards the start line ✅

#saraharriscoaching
#allfortheswim #blueseventy #ciovita #oceanman #spillthebeancoffee #otemiddleeast

What an incredible experience with @ravi_teg_om_si

What an incredible experience with @ravi_teg_om_singh and his breath work and ice bath experience. 2 minutes for the first immersion, 6 minutes for the second.

As you're standing watching everyone else's turn, it's 30 degrees or so outside but all that hot sensation is gone. Jumping jacks and burpees are where it's at to keep warm!

#saraharriscoaching
#trynewthings
#icebath #wimhofmethod
#apnea
#teamsbr

I was sceptic, then I was awakened!

I was sceptic, then I was awakened!

Hill repeats and a sprint back home at 38 kmh with

Hill repeats and a sprint back home at 38 kmh with @nat_nat_natnat @sabrinadeniel and @sarahdubai22

My legs are still not where they want to be after training away however it was exciting having Nat to chase down and wake them up a bit!

Contact me for our group sessions swim, bike, run and lift.

#saraharriscoaching #belikeyourself #teamsbr #britishcyclingcoach #ironmancoach #kettlebellcoach #investinyourself #trainpositively

It's a very nice way to finish a holiday when upgr

It's a very nice way to finish a holiday when upgrades are available! Obligatory selfie....

I've been trying to use points for ages with @emirates and finally the day came. 🥂

We had 18 days away in Spain, training, braaiing, exploring and learning lots about myself and each other in the process.

Compliments to @wefeelevents on their amazing organisation of the @tritour.oficial. There's definitely something to learn from there, from the registration process right down to the race director's amazing attitude. All very professional and welcoming people.

I'm going back briefly in August to try out some more of our local cycling routes and get the kitchen installed. We're hoping to have a feasible house by 2023 to start taking groups for camps. There is so much to offer in our area, from very steep climbs to super flat speedy routes, and the beautiful Mediterranean Sea.

MTB, trail running, hiking, swimming, road cycling, gravel biking, walking and triathlon training, it's all there at a stone's throw.

Gratitude for ever more.

#saraharriscoaching #nafent #keepgoing #traininspain #ellassondeaqui #investinyourself #summertraining #whatsnext #baixebre #xerta

Just keep swimming! Beautiful clear water today a

Just keep swimming!

Beautiful clear water today and another addition to the mileage for Oceanman WC at the end of October.

Back in Dubai on Wednesday and I can't say I'm excited about long pool swims after being spoiled by the Mediterranean for nearly three weeks.

#saraharriscoaching
#teamsbr
#allfortheswim #blueseventy #Spain #femesport #nafent #keepgoing

Offer for my downloadable and reusable Olympic dis

Offer for my downloadable and reusable Olympic distance triathlon Training plan ends soon!

~Link in bio~

#saraharriscoaching #teamsbr #olympicdistance #triathlon #mtb #notjustaroadie #mtbchick #crosstraining #mixitup #Spain #terraalta #baixebre #triathloncoach #cyclingcoach #swimcoach #kettlebellcoach

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