Perform Coaching Group

Maximize Your Potential

2016 Will Be Epic!

The ole blog will be getting more content for 2016 as I will be preparing for the Breck Epic MTB stage race in August. There will be plenty of events and lots of training along the way that I will be sharing with you (world). I hope to provide info that will let you experience some of my adventures as well as tips of what to do and not to do in the process. One exciting development for 2016 is my selection as an ambassador for Absolute Black

Absolute black was an early adopter of manufacturing aftermarket Narrow-Wide chainrings for 1x drivetrains. In my opinion they are the best as well. The intricate machining and attention to detail is striking. I purchased one of their SRAM spiderless rings last year and have been in love with it since. They are now offering other unique products such as Ovalized rings and Narrow-wide single speed cogs that increase chain retention. Please check them out and see what you think. I'll be reporting on all of the products I obtain throughout the year. 

Begin again anew………again

I've been very lazy with my blog posts for the last two years and while the excuses are arguably legitimate, I still feel guilt for letting it go absent this long.  My son turns 3 on Independence day and his sister just turned 7 months. Some of my friends have referred to this phase of parenting as, "in the weeds". While I certainly understand what they mean, I have a really hard time believing that I cannot do certain things. I was raised to believe that, "You can do anything if you put your mind to it!" I certainally believe this is true but that doesn't mean you SHOULD do every thing because eventually that mind of yours will be over-taxed and lose a majority of it's processing power. 

This is certainly one of the outlooks to have with myself and the athletes with which I work. Just because you CAN do Nationals & then an Ironman the next weekend, doesn't mean you should. The type of athlete that should is going to be the individual that is ready to compromise one, if not both of those results. I have had success with people doing this exact scenario in the past as well as some bitter failures. Just like parenting a baby and a toddler, it comes back to attitude and expectations. If you expect a challenge but you commit to doing the absolute best you can, you can survive and probably discover something about your character in the process. There will be failures along the way but growth will be inevitable as well. 

Always keep an open mind because the good races come and the kids will (eventually) grow up. 

Moving, Staying the same

Well talk about a way to bring the blog back! The big news in the world of Perform Coaching Group is that the Campbell family is moving to Bowling Green, Kentucky. My wife Carrie has taken a great job at WKU and the opportunity is exciting and adventurous for our family. Obviously, change is good and tumultuous at the same time. I have been in Florida for over 10 years and have met a lot of people and have been fortunate to practice what I love with some great clients.

I have worked with many clients "virtually" over the years and this will continue with the athletes I have here in Florida. The transition for the way we continue to work has begun and I'm grateful for the open minds of these athletes.

Something exciting has come from this decision and that's the announcement of our regularly scheduled training camps. These camps will consist of a compressed 4-7 days of training in the 3 disciplines. Single sport athletes will also be permitted, but will most likely be taunted by their attention deficited friends :)

In August we will be in the Mountains and cool air of North Carolina. THis camp will be wonderful for those training for any national or world championships that occur late in the season.

In October, we will be in Panama City, Florida for our Long Distance camp. This camp will be great for athletes looking to prep for Ironman FL or any Half/ full distance races in late October and November.

In December, I will be back down here in Florida for our season base camp. We will be establishing season goals and working on improving skills.

In March, we'll be back in Florida for our St. Anthony's training camp.

More information is becoming available on the PCG website soon with specific information regarding exact dates, locations & costs. I hope that you can come out and go camping with us soon!

The Process

by Ron Philley, PCG Coach

“Life’s a journey, not a destination.” – Ralph Waldo Emerson

I was packing for a race recently and I thought back over an article I had read in which Tim Deboom, the reigning ironman world champion at the time, explained how the one thing that could drive him from the sport would be pre-race anxiety. For me, the most anxiety-producing aspect of being a triathlete is packing for the race. Bike…check, race suit…check, flat kit…check, nutrition…check, racing flats…check, training flats…check, wetsuit…check, helmet…check, glasses…check, wait…did I already pack the bottles, CRAP!!!!

We all have those things (some have many) that are anxiety provoking to the extent that it spoils or overrides the enjoyment of competing. I have seen middle-of-the-pack age group athletes stress so badly over a race that you would have thought it was a race to the death. It is hard for me to see why they would put themselves through such mental anguish time after time. The anxiety is always there to some degree, but what then, do we do?

When faced with these issues, a little perspective is helpful. My recommendation is to ask yourself a question, “Self, why are you doing this?” My own personal answer: “I do this because I enjoy competing, challenging myself, being fit, and living the lifestyle of an athlete. Not to mention the people in the sport are pretty cool and I can keep a nice tan.”

Is the race only part of the equation? The answer….yes. We typically race for only 5-10% of the total volume of swimming, biking & running we do in a month.Don’t misunderstand though, stress is good! It’s what we do every day in training, we stress the body & mind, adapt (recover), stress some more, adapt some more and that’s how we improve. Race day intensity is good. Racing with fire and passion is, essentially, how it should be done.

What I am suggesting is this: take those things that dampen your passion for the sport, manufacture a way to make it easier, less of an issue, and put it in its place. Where is its place you ask? It’s part of the process. For me, it was simply making a permanent checklist to which I could refer repeatedly.

The race is a big deal, yes, but come Monday, it’s back to why we do this and what we love…the process…the journey.


Swim, Bike, Run, Focus

 Most athletes will always tell you the way to improve is through training. This is an aspect of athletics that almost everybody understands intuitively, "I train properly and I will improve". Most often what happens next, is we train our bodies physically, but it seems like many people neglect preparing their mind. When dealing with mental preparation their are a few key aspects that we should focus on.

Developing a positive attitude and maintaining positive self-talk through adversity.

Rick Pitino, University of Louisville Head Basketball Coach has said, "You can program yourself to be positive. Being Positive is a discipline … and the more adversity you face, the more positive you have to be. Being positive helps build confidence and self-esteem".

It takes time and effort to develop this positive inner dialogue with yourself to the point where you will maintain a positive outlook even in your toughest workouts and on the race course. The mind is the hardest muscle to train. Repetition is crucial for success. Every time that you train, you have the opportunity to work this key aspect for success. So remember that sometimes there is more to a workout than just the physical, in order to get everything we have out of ourselves we need to be mentally sharp and prepared as well.


Welcome to the new-NEW Perform Coaching Blog. We are excited to have to join us in this new development of our company. We are committed to using every resource we have obtained to provide you with the best coaching product, we can offer. Our staff and partners are passionate about helping you achieve your maximal potential. Look for exciting content and special announcements to be posted here on the PCG blog. Be well and happy training!


Controlled "FALL"ing forward

It's after Labor day and theoretically the weather should be getting cooler soon. For some of you, it's championship time. The fall is when Age Group nationals, Ironman World Champs, Ironman 70.3 champs and countless other season ending adventures take place. It's a time when the whole summer of racing comes to ahead and we should (in theory) be at our season's peak fitness. I get very excited about this time of year because the running season here in Florida begins to pick up. Just about all endurance sports junkies get the chance to make things a bit simpler in the coming months and do less training in all three sports and focus more on their running.

Many athletes have heard me define proper running form as "Controlled Falling Forward". I say this to emphasize the need to keep your center of gravity slightly forward as if falling and the legs are used to convert that energy into forward motion with as little resistance as possible to maintain the momentum. I often work with people who have forgotten this natural human movement for whatever reason. Landing on the heel with the knee straight does nothing to keep the momentum and in fact, requires more energy to overcome the stoping motion that has occurred. In this time be sure to hit the trails more often and take your shoes off occasionally (for only short distances) and re-learn how to run the way you were intended. Short, quick & effortless steps that don't resist you but invite you, to keep going further and faster!



"GUTS, A simple statement of character."

A few weeks ago, I had the privledge of spectating at the Escape from Fort Desoto Triathlon. I really love being out there cheering for the competitors when I'm not racing. Trying to motivate them to have fun while racing is my goal for being as loud and as silly as I can be. For a lot of the racers, this is their catharsis. It's the rare opportunity to go out and test themselves in an environment that can never really be duplicated anywhere else. They ask and get answers to, "Where is my fitness right now? How do I stack up against my competitors? Will I make it?!" And even sometimes, "Who am I?"

These questions are all important because they give us the motivation to continue throughout the race and even the motivation to continue training after. While we're out there, exploring these questions, it's important to put the answers we get into context. Going through this challenge makes us more balanced people. If we go out there and give what we have on the day, it's a good day; no matter the result we end up with. Knowing that you put yourself out there to see what you're made of IS the challenge. It's not about some t-shirt or medal or prize money. Your result doesn't define you because when you're out there on that course and you're struggling a bit (or a lot), you are only your character. You're not a doctor, a lawyer, a coach, a mom, a student, an employee, a boss; you're just a person moving forward towards that finish line. And if you do it right, it takes guts.


Race Horses

The first two years I was in college, running for Ole Miss, I struggled tremendously with performance anxiety. I would go to meets, be sick the whole time, run terribly and feel worse than when I started. Every meet seemed to keep me in the rut that I had gotten into the week before. Eventually I would get sick with a cold, URI or something because I was always stressing about wanting to be the athlete I knew I was, deep down.

I was fortunate that my junior year I met Dr. Ed Acevedo, a physiologist who also had a masters in sports psychology. Dr. Acevedo had run in college, raced marathons, attempted the English channel swim, raced Ironmans, ran the Western States 100 and on and on. He had been a competitive athlete for a long time and understood not only the science, but the psychology of sport. Early in the 2000 cross country season, the team had participated in a study with the Human Performance Lab and we were tested for VO2 max, Lactate Threshold, Ventilatory Threshold (VT) and Max VT. I became fascinated by this science and how it related to me as an athlete so I decided to make it my major. The rest is history, right?

I took several classes from Ed and was able to spend more time with him while I worked in the Human Performance Lab. As my race results continued to be sub par, Ed began coaching me outside of the team. It was not a formal agreement but Ed was able to help me with some of the psychological aspects of training and racing; and that had a profound effect on the physiological side as well.

One on the things that I will always remember Ed telling me was, "Run like a racehorse! When the horses are in the paddock about to start a race, they're not worried about how they feel; they're excited to just race and give what they have. They don't think about the consequences of if they finish 1st, 6th, 50th or last. They're just are happy to run!"

This is something I tell myself when lining up for any type of competition. Everyday on the race course, is a celebration. This is why we train! This is the culmination of all of the sacrifices both easy and hard that I've made for this opportunity. I know that this journey will continue well beyond this one moment, this one race. So get excited! The party is about the begin! Thanks Ed.


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Perform Coaching Group

Headquarters in

Bowling Green, Kentucky

Locations also in

  • Birmingham, AL
  • Tampa Bay, FL