M&J Coaching

What we believe:

We believe that through hard work, determination, commitment and the use of technology any athlete can achieve their athletic goals. Everyone’s goals and athletic abilities are different; therefore their individual training plans should be different. We will help target your strengths and improve you weaknesses through your personalized training plans.

 

Who is M&J Coaching for:

M&J coaching will be available to any individual whether they are a beginner looking for some direction in their training or an experienced athlete looking to improve their training.

Specific training plans will be available for:

 

How would you be coached:

Each athlete will be given a weekly personalized training plan via email that is designed to help that individual in their quest to achieve their specific athletic goals. These plans will help maximize each individual’s strengths and improve their weaknesses. Monthly or weekly phone conversations will also be part of the coaching. You will also play a major part in the training plans. Your feedback, thoughts and ideas are the key to making the coach and athlete relationship work and help you get the most out of the coaching.

 

Area of expertise:

Jamie Wong Cycling, nutrition. Jamie will handle the cycling and nutrition coaching.

Matt Migonis Running, swimming and transitions. Matt will handle the coaching in these three areas.

 

Coaching Fee’s:

Every individual will be given 2 weeks of training for free. If you are happy with the coaching and would like to continue being coached by M&J coaches you can. Fee’s will be based on the coaching services chart below.

Jamie Evan Wong, Ph.D.

Education:
Harvard University, Ph.D. in Immunology, Division of Medical Sciences, Cambridge, MA: February 2007.
University of California, Los Angeles, B.S. Microbiology and Molecular Genetics.  Los Angeles, CA, June 1996.

Certification: Jamie holds a USCF cycling coach-Level 2 certification.

Coaching experience: Jamie had been coaching for several years.  He has been working with the Harvard University Cycling Association and several individual cyclist and triathletes the past five years.

Racing experience:
Cycling: Jamie completed four years of collegiate (ECCC) and USCF road racing (Cat. 4).  The highlight of his collegiate career was a 1st place finish at the Easterns Men’s Division C criterium in 2006.  Jamie also Completed 5 peaks in 2008 Death Ride at the Tour of the California Alps.
Running: Jamie has completed four marathons--San Francisco (twice), Boulder Backroads, and the Silicon Valley Marathon with a PR of 3:44.  He has also completed three half marathons.

Computer Skills: Jamie is qualified in Powertap file analysis with Cycling Peaks software and he is proficient with MS Office applications and MS Access database.

Additional Personal Interests: Jamie also enjoys volleyball, basketball and rock climbing.

Personal Statement: I got started racing as a graduate student with the collegiate cycling scene. It was a great opportunity to enter mass-start racing with a smaller setting and soon I was hooked onto the sport. This deep interest in cycling stimulated me to study training methodology in an attempt to improve since I was and am not naturally-inclined for long-distance events. My learning was practically applied through the course of one season culminating in winning my division’s race at the conference finals with the help of my teammates. Gaining this knowledge about cycling spurred a natural transition to coaching the collegiate team once I had graduated. Drawing from my educational training in a medical science field combined with my experience on the bike, I have a quest to understand the ins and outs of training that can benefit the athletes I work with. I am looking forward to meeting and working with you to help you progress and achieve your goals on the bike!


Matthew F. Migonis

Certification: Matt holds a USAT Triathlon coach-Level 1 certification.

Education:
Le Moyne College, Syracuse, NY, Master of Science and Teaching: December 2005. 
St. Lawrence University, Canton, NY, Bachelor of Arts in History, May 2003.

Coaching experience: Matt currently coaches several individual beginner and experienced triathletes and runners.

Racing experience: Matt grew up running and ran four years of Cross Country and Track and Field at St. Lawrence University.  Matt focuses most of his training on preparing for half-ironman races.  He also competes in several running, cycling, duathlon and triathlon races throughout the year.

Additional Personal Interests: Hockey, Tennis, and Wii

Personal Statement: I started racing triathlons and duathlons after a long career of running.  I woke up one morning while training for a half-marathon and realized that me knees were a little sore.  It was a different type of sore than I was use too and it didn’t go away after several days of rest.  After a few weeks of feeling the same pain I decided it was time to make a change.  I started training and racing triathlons from that point on and haven’t looked back.  While I have had great success with my own athletic goals, I have always had a passion for helping others reach theirs.  That is why I got into coaching.  I want to help teach others what I have learned and help them improve in all their athletic endeavors.  Coaching is as much a passion of mine as my own training and racing.  I look forward to helping any individual needing guidance or questions asked about running and multisports.  I believe that hard work and determination are the foundations for success, but developing the right training plan can be just as important.

Athletic Honors:
3x USAT All-American, 2006-2008
2x USA Duathlon Honorable-Mention All-American, 2007-2008
2x Ironman 70.3 World Championship Qualifier, 2008-2009
Best of the US Triathlon Championship Qualifier, 2008
3x USAT National Qualifier, 2007-2009
North East Regional Triathlon Champion, 2009
3x Green Lakes Triathlon Champion, 2007-2009
2x Mini-Musselman Triathlon Champion, 2007-2008
15x triathlon and duathlon champion, 2006-2009
2x NCAA Division III Track and Field All-American, 2001, 2003
UCAA Cross Country Athlete of the Year, 2003
UCAA Cross Country Rookie of the Year, 1999
4x NYSCTC Cross Country All-State Team, 1999-2003
8x NYSCTC Track and Field All-State Team, 2000-2003
8x UCAA Track and Field All-Conference Team, 2000-2003
12x NCAA Division III Cross Country and Track and Field Championship Qualifier, 1999-2003
8x NYSCTC Cross Country and Track and Field Individual Champion, 1999-2003
15x UCAA Cross Country and Track and Field Individual Champion, 1999-2003



M&J Coaching

Coaching Level: Bronze

Coaching Level: Silver

Coaching Level: Gold

Customization

Weekly workout schedules

Weekly workout schedules/racing and event planning/ work specific

Weekly workout schedules/racing and event planning/race strategizing and review/ work specific

Personal coach(s)

Yes

Yes

Yes

Consultation time included

120 minutes per month

150 minutes per month

Unlimited

Athlete Initiated Communication

As needed as part of the athlete’s 120 monthly minutes.

As needed as part of the athlete’s 150 monthly minutes.

As needed.

Coach initiated Communication

No

No

Yes. Open or regularly scheduled.

Means of communication

Phone, email, Skype, face-to-face when available

Phone, email, Skype, face-to-face when available

Phone, email, Skype, face-to-face when available

Goal setting and review

Yes

Yes

Yes

Season Planning

Yes

Yes

Yes

Event Analysis

Yes

Yes

Yes

Data Direction

Bronze

Silver

Gold

Heart rate

Yes

Yes

Yes

Power

No

Optional, but minimal

Yes

Nutrition

Bronze

Silver

Gold

Nutritional advice

When requested

When requested

When requested

Pricing

Bronze

Silver

Gold

Price/Month

$125

$175

$250

Set-up fee:

$50

$50

$50

Minimum commitment

3 months***

3 months***

3 months***

Discount available for paying three or more months in advance

Yes

Yes

Yes

*** The three month and start up fee may be paid in one installment by check.

Yes

Yes

Yes

M&J Coaching Payment Policy:
M&J accepts US checks or money orders for all program payments. $50 program setup fee is non-refundable. Each individual must pay for a minimum of three months. Program cancellation available at any time. Individuals who cancel their membership during any three month commitment period will not be refunded.

 

Testimonials

"After recreationally competing in many Sprint and Olympic triathlons as well as two 70.3 tri's I felt I needed the ultimate validation as a middle-aged triathlete. While out to dinner with my family in the Summer of 2011 I wrote down in crayon on a paper napkin...LAKE PLACE Ironman 2012. After my kids told me I was crazy, my wife simply said "you need a coach." Two months of researching and interviewing ended when I was introduced to M&J Coaching. I'm a busy guy, the SVP of Real Estate for a large retailer company and a father of two active teenage daughters. The number one goal was I needed a coach that would adapt a workout plan to my hectic travel schedule as well as giving me the time to get to my daughter's sporting events. Matt did that starting out of the gate week 1 and continued to provide me the flexibility throughout the training season based on my schedule.

The difference in the M&J race team is the personalized attention that they provide. With every weekly file I sent on my riding, Jamie provided incredible feedback. This feedback wasn't the run of the mill...keep of the good work Scott, it was graphs, analysis, criticism, and tools to improve my riding. When I was hurt during the entire month of May with two months to go before Lake Placid IM, Matt modified my running schedule to incorporate aqua jogging, then slowly ramped me up once I was able to get back on the road. The plans these two laid out, got me to the starting line in Lake Placid prepared and gave me all the confidence in the world that I would have no problem completing the 140.6 mile race.

The results M&J helped me achieve were amazing.... smashed personal best for half-marathon race, personal best for Syracuse 70.3 and beating my Lake Placid Ironman goal by almost an hour! Guys thanks for all your help, finishing Lake Placid Ironman was one of the best experiences of my life!"

- Scott Milnamow, Chittenango, New York
"I came from a running background, racing in distances of 5k’s to marathons. I had many injuries during my running years. In 2010 my husband and I dabbled in a few triathlons. After falling quickly in love with the sport, I knew I wanted to compete at a more serious level with triathlons in the 2011 season. I had my mind set to complete in the 2011 Ironman 70.3 Syracuse. My husband knew I needed some guidance in training because I would read anything, do everything, listen to anyone, and wanted it all yesterday. Luckily we joined Matt in January and have never thought twice about it!

Through the individualized weekly workouts Matt provides, you have a clear plan of what you need to do. The plans are well thought-out and help the athlete grow while staying injury-free. Matt helps his athletes to learn more about the 3 disciplines through his experiences, his wealth of knowledge, and up-to-date resources he’s always finding. He helped me remain focused and efficient. There was nothing left to do but listen to Matt, work hard and leave the rest to him.

One of the things that meant the most to me was the wonderful coaching/athlete relationship that grew as the season went on. Matt believed in me and my potential when I didn’t. Having that helped me to push myself when it hurt in races. Every athlete needs confidence and at times we lose it. Matt was always there to give me that boost. He is a very patient and understanding coach.

Matt turned me into a triathlete. He has made me a stronger runner. He has helped me to become a more focused and confident racer. He has helped me reach all of my 2011 goals- even the big, lofty ones. Most importantly he has helped me stay injury-free, which was my #1 goal. We cannot wait to see where Matt will take us this next season!"

- Amanda Hatfield, Oneida, New York
"In 2010 I competed in a handful of triathlons ranging in distance from sprint to 70.3. I also competed in a variety of road races including 5k’s and a marathon. I usually was in the top 1/3 of my age group at tri’s and often times in the top 3 in my age group at local road races. I had a solid base of fitness and for the most part was pleased with my fitness. That said, after competing in Syracuse 70.3 last year and barely having the ability to walk across the finish line I knew I needed some guidance; enter Matt.

From January 1st 2011 Matt gave my wife and I custom workouts every single week. He patiently walked us through the workouts and answered all our questions along the way about what we were doing and why it made sense. A lot of the time he just said trust me, it will make sense in the end. He took all the guesswork out of what we should be doing and when should we be doing it. With Matt there to provide the guidance it alleviated all the stresses of second guessing our approach. My training was 100% triathlon specific with my A race goal of Syracuse 70.3 in September. Along the way I developed a better base of fitness than I had ever imagined. Even in early spring I was feeling like I could run forever. My biking, which was relatively weak last year began to strengthen. When I rode with my friends that I couldn’t hang with in years past I got to the point this year where it was the other way around. I’ve always been a somewhat strong swimmer, but even in this discipline I began to see time dropping off the clock.

Throughout the season I set new PR’s in the 5k and 10k. I began earning top spots in my age group at local tris and all this while I was never fresh. Matt had me training through all the races, with the focus always remaining on Syracuse. Finally after a few weeks of tapering I was fresh for the first time since January. Year over year I shaved 2 minutes off my swim, 20 minutes off my bike and ran the same ½ marathon time but this course was incredibly hilly versus last year’s run course which was down hill. Never once did I feel week during the event and was actually able to race instead of just survive.

I owe my successes this season to Matt and his incredible coaching. I’m going to be competing in the NYC marathon in a few weeks and I can’t wait to see what happens with a few weeks of Matt’s run coaching!"

- Joe Hatfield, Oneida, New York
"Matt Migonis is a heck of a triathlete-no doubt about that. What you may not know about him is that he is also a really great coach. I started working with Matt in August 2009. My triathlon season was wrapping up-I had raced California 70.3, Ironman Coeur d'Alene, and Musselman half ironman. I was tired and frustrated. I knew I was capable of doing more than I had during the season. I had worked hard-trained hard-put in some serious hours of training. I knew I was capable of more-I just didn't know how to get there. After working with Matt for just 2 short months I ran my first 50K and was 9th woman overall. A few weeks later I ran the Baltimore Marathon as a "training run" for the JFK 50 mile ultramarathon. It was a marathon pr by 6 minutes and qualified me for the Boston Marathon for the first time. Every workout Matt gives me has a purpose. I no longer waste my time doing "junk miles". Matt is very in tune with his athletes. When I'm struggling-he knows just what to say and adjusts my schedule accordingly. My training plan is very specific to my strengths, weaknesses, goals, etc. I am beyond excited to see what next season holds for me."

- Joanna Chaffin, Manlius, New York
"Simply being a stand-out athlete in any given sport does not automatically qualify that person as an outstanding coach. This is especially true in the sport of triathlons and endurance racing. If this is a fear you have, you can rest assured knowing that Matt is a proven coach with or without his racing accolades.

I had signed up for Ironman Louisville and was making the same mistake that so many triathletes encounter. I was under the belief that if I put in the long hard miles, my body would continue to become stronger and by race day I would be prepared. After a few months on painful workouts I wasn't getting any better. After being recommended to Matt, my workouts immediately changed. I started "PROPERLY" using my heart rate monitor. I also was able to listen to my body and adjust my workouts so that I was able to accomplish my goal with a strong finish at Ironman Louisville.

Competing in triathlons can be a very expensive endeavor. Don't be fooled by all the hype that if you buy the most expensive wetsuit, the newest cutting edge bike, or the lightest running shoes that this will get you to your goals. The smartest way to spend your money is on a qualified coach that will build your strength, speed, and endurance. No matter what gear you have, it's all powered by your engine. Spend your time and money wisely, and invest it both with Matt Migonis. Take it from someone who has been there. You will not regret this decision."

- Ryan Fritz, Minneapolis, Minnesota
I began working with M&J Coaching in Fall 2009.  As a relative newcomer to triathlon with little experience in all three disciplines, Matt and Jamie developed a comprehensive training program which incorporated my goals and expectations for the upcoming season.  I credit them for the gains and improvements I have made over this short time period.  The combination of Matt's wealth of triathlon experience and Jamie's cycling expertise make them the perfect coaching team.  Aside from teaching me how to use a powermeter and heart rate monitor as effective training tools, they have laid the foundation for future areas of focus and improvement.  They have helped to make my training more efficient and appreciate the balance of training hard with recovery. Most importantly, they have fueled my passion for this sport.   I hope that as one of their athletes I am a reflection of the dedication and support they have provided.

Coeur d'Alene 2009  11:44
IM Arizona 2010  11:08
Musselman 2009  5:16
Syracuse 70.3  2010  5:03

Key Race Results:
  • IM Arizona 2010  7th place age group (4th fastest bike split in age group)
  • Syracuse 70.3 2010  6th place age group (4th fastest bike split/5th fastest run split in age group)
  • Musselman 2010  6th place overall female  1st place age group
  • Keuka Lake Triathlon  5th place overall female  1st place age group
  • Century Half Marathon 2010  1st place overall female
- Amy Reynders, Syracuse, New York
I would recommend M&J coaching to any beginner triathlete who is trying to just get started or to that athlete who is ready to take the next step in their training and wants to see those performance results.  I have used other coaching programs and coaches and self-coached, but have been so excited with the results that I saw with the 2010 race season with the assistance of M&J coaching and learning how to train with power!!!!!! I will admit at the beginning of base season Fall of 2009, I thought they were crazy and really wondered how this was going to help me get faster, but I told myself to just listen and learn and put the suggested training in and then come race season to race within the ranges that I was instructed, even though I was still thinking in my head, I should be riding harder than that and the results were shown at the finish line.  I am looking forward to the 2011 race season knowing continued success is in my future with the continued guidnace of Jamie and Matt. Thanks guys, ROCK ON!!!!!

Half-ironman Time while working with M&J Coaching
PR 70.3 time was this year (2010) at Clearwater 70.3 Championships 5:06:34
 
Half-ironman Time before working with M&J Coaching
Previously my fastest 70.3 time was in 2004 at Eagleman 5:11:35 (pancake flat, perfect day, overcast) Musselman in 2009 was a 5:18:31 

Key 2010 Race Results
  1. Half-marathon PR 1:44:30
  2. Half-Ironman PR 5:06:34
  3. Syracuse 70.3 overall great race day - not PR put raced smart and felt awesome coming across this finish line. My file almost matched exactly what jamie had projected in regards to the way my file should look which resulted in the fasteest ride of that course. We had trained the course so many times and I was worried about getting under 3 hours as we had always finished right around that time and to see that I was able to go a 2:45:17 just by racing the quarters with the wattage that you guys had targeted for me, it went so smooth. The run could have been better, but when I looked at my watch and saw my time off the bike, I got a little too excited and just started running with adreneline versus with my brain which resulted in fast pacing and bring downward trend off the mile pacing the back half, versus with Clearwater my paces were very close per mile!!!!
- Brandi Boyanski, Syracuse, New York