Migonis Multisport – Coaching Services

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 Migonis Multisport for:

Migonis Multisport 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:

  • Beginner triathletes (individuals with little to no experience in the sport of triathlon)
  • Experienced triathletes (individuals with two or more years of experience in the sport of triathlon)
  • Beginner duathletes (individuals with little to no experience in the sport of duathlon)
  • Experienced duathletes (individuals with two or more years of experience in the sport of duathlon)
  • Beginner runners (individuals with little to no experience in the sport of running)
  • Experienced runners (individuals with two or more years of experience in the sport of running)

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.

 

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 Migonis Multisport coaches you can. Fee’s will be based on the coaching services chart below.

Matthew F. Migonis

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

Education:
Le Moyne College
, Syracuse, NYMaster of Science and Teaching: December 2005.
St. Lawrence University, Canton, NYBachelor 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: In addition to his own multi-sport training, Matt enjoys spending time with his son Patrick and wife Alison, promoting his great sponsors through clinics, talks and training groups, watching hockey and NFL football if time allows.

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.

Noted Multi-sport Accomplishments:
2016, 2014, USAT Sprint and Age-group World Qualifier
2015, Aqua-Bike National Champion
2014, ITU Sprint Triathlon World Champion 30-34 age-group
2013, USAT Sprint Triathlon National Champion (overall and 30-34 age-group)
10 x USAT All-American
2 x Ironman Finisher
4 x 70.3 Champion
7 x Ironman 70.3 World Championship Qualifier
7 x Ironman 70.3 Age-Group Podium Finisher
52 x Multi-sport event winner from 2005-2017

 

 

Coaching

Coaching Level: Bronze

Coaching Level: Silver

Coaching Level: Gold

Customization

Weekly workout schedules / racing and event planning

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

Yes. Open or regularly scheduled.

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

$150

$200

$350

Discount available for paying three or more months in advance

Yes

Yes

Yes

Yes

Yes

Yes

 

 

Testimonials

“After two years of working with Migonis Multisport and being coached by Matt I have seen continual progression through decreased times, faster speeds and more capability in my racing. More importantly though, I have become more engaged and comfortable with the sport of triathlon by feeling completely prepared for whatever race I am in. During the same time, I have remained injury free and had the best overall health in my adult life with more strength, stamina and endurance that I ever thought possible.

Working with Matt Migonis, I have made all this progress while also maintaining balance with my professional life and family. You often hear people talking about sacrificing relationships and work in the name of triathlon, but not with Matt. He respects your personal limits because he too is balancing these same things and he will also encouraging you to stretch your boundaries, but not at the expense of what is important. With Matt’s support, I have found a schedule, goals and pathway that allows me balance all aspects of my athletic, family and professional life.

I highly recommend Matt and Migonis Multisport for anyone looking to move ahead in triathlon.”

Travis Glazier, Syracuse, New York

“Ten months ago I found myself looking for a coach to lead me through my Ironman training, involve me in a team-like atmosphere, improve my sprint races and really pay attention to how I was responding to the work I was willing to put into being a better athlete. A friend suggested Matt but I was a bit apprehensive because he was not local. Yet all I had to do was look at how she was preforming and I figured I would give it a try. I sure am happy that I did!!First, distance is completely irrelevant. Matt always makes it clear that I can reach out with any questions. He is always prompt with my weekly workouts and always works around any conflicts I may have that week. He is very thorough and detailed which leaves little to no room for confusion. His feedback is quick and thoughtful. His knowledge on how to increase your efforts, proceed injury free, and when to recover and rest is top notch!

Second, he creates an awesome write-up when his athletes race and he promotes team camaraderie by posting them for us to comment and applaud one another! I love this as being apart of a close team meant alot to me in my search.
Third, Matt himself is an amazing athlete. He leads by example and leaves us all wanting to be just that much better. He comes in person, when he can, to support us in our races and that shows his dedication to leadership in so many ways.

I have seen such growth in my performance this season, even reaching the podium twice!

In a nutshell, I have found my place with my coach and my team and I haven’t looked back since!”

Nikki Garofalo, New York

” Having a coach can be one of the best investments someone can make as they pursue the sport of triathlon. If you are looking for one of the best in the business, then look no further. Matt Migonis know’ s what it takes to perform at the highest level. He has years of experience and his resume speaks for itself. He has countless wins and accomplishments at the highest level. When I first reached out to Matt, I knew that I wanted to learn from someone who has the experience and expertise that Matt has. I have learned a lot in 2 years’ time. He thoroughly puts together a weekly plan and tailors it to my strengths and weaknesses. The training plans can be adjusted to fit within my schedule to create a balance with family and work. Being a part of Migonis Multisport also has allowed me to meet some really great people who also share the same passion for triathlon. We all work very hard at achieving our goals and look forward to each other’s successes. If you are seriously looking to take triathlon to the next level and want to be coached by the best, then please come join Migonis Multisport.”

Ryan Meek, Brewerton, New York

“In January 2015 I began working with Matt Migonis because I felt that I needed more structure and solid feedback to move to the next level with my racing. My main focus in 2016 was Ironman Mont Tremblant, but along the way I hoped to be able to PR and podium at my shorter distances. Matt helped me meet all my goals this year by providing the type of coaching I had been missing.

After a trial period with Matt I quickly realized that his proven track record as an elite athlete, qualified him, in my eyes, to be able to give me his first hand experience with training. He provided me with solid weekly workout programs, always pushing me a bit more than I thought possible, yet I succeeded. The feedback, that I desperately was seeking, was motivating and provided clarity as to why the workout was going to make me a better athlete. I found myself wanting to train hard not only for me, but for him and the team. This environment allowed for a great 2016 season, with my coach in my corner and my teammates cheering and inspiring me…it was a great season!

While I am a part of several local triathlon groups, I love being coached by Matt and part of Migonis Multisport! I definitely look forward to what 2017 will bring!”

Kellie Nasiff

“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  [Migonis Multisport] 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  [Migonis Multisport] 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  [Migonis Multisport] 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

“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  [Migonis Multisport] 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

“Little did I know back in 2014 when my wife saw Matt blaze across the finish of the Mini Musselman with his name plastered across his backside I would be on my way to finding not only the best coach in the business but a great friend!I hired Matt at the end of the 2014 season with the goal of preparing to complete Ironman Canada in 2015. I was very impressed from the get go by the detail he put into every weeks training plan and the insightful comments left on all my workouts. Also, despite Matt and I being located in 2 different states he is always readily available for advice and encouragement whenever it is necessary. Matt really excels at making it seem like you are the most important client he has and is totally dedicated to helping you reach your goals.

Matt also is a family man in this crazy sport and understands and respects how important family is to building a successful and enjoyable triathlon experience. He is always very understanding and accommodating in scheduling and workouts with regards to how they affect your family life which is a huge factor. Taking it one step further the Migonis Multisport “Team” feels like one big awesome extended family. Everyone encouraging and inspiring everyone else to dream big and work to achieve those dreams. In my 2 years as part of the “Team” my family and I have made some amazing friendships and look forward to welcoming in new friends to our “Team”.

The whole Ryan family is very thankful and proud to have Matt Migonis as my coach and the Migonis family as our close friends!!!”

Matt Ryan, Albany, NY

“Hiring Matt Migonis was one of the best decisions I made in 2014. Before hiring a coach I never understood why age-group athletes had one. After signing up for my first Ironman I became a little frightened; I realized that I could only benefit from having direction and someone to hold me accountable.Being coached by Matt has shown me what I capable of. Somehow I keep getting faster and its quite an amazing feeling. Training isn’t always rainbows and butterflies. There have been a few times where I have had personal issues affect my training. Matt not only adjusts my training schedule but is genuinely invested in my “non-triathlon” life and works with me to move forward in a holistic manner.

One of my favorite things about Matt is that he treats every athlete with the utmost respect. It doesn’t matter if you are going to the World Championships in Kona or are just starting out; he gives each one of his athletes his undivided attention. Being part of Migonis Multisport has brought me more than just a coach, it has brought me friendships that will truly last a lifetime.

I am looking forward to the 2017 season with Matt and the Migonis Multisport team!”

Emily Zipprich, Syracuse, NY

 

2015 Team Migonis Multisport Highlights

2014 Team Migonis Multisport Highlights