About Coach Jonathan

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Coach Jon has been involved with elite level athletics for over twenty years starting with Division I Football while attending Ball State University, but shifting to triathlon, cycling, Masters swimming, and ultra-distance trail racing in 1994. Coach Jon is cofounder and multisport coach for KaMOTION Personal Training and Multisport Coaching.  Coach Jon also serves as head Masters swim coach at the Morrisville Fitness and Aquatics Center. Coach Jon is a former certified USA Triathlon coach, USA Cycling coach and USA Cycling official, he served as head triathlon coach for the Leukemia & Lymphoma Society Team in Training (Western, PA), and swim coach with the University of Pittsburgh Team Pittsburgh Masters Swimming.

While living and training in Boulder, CO during the 90s Jon crossed paths with Phil Maffetone and his training philosophy changed significantly. Maffetone is best known for transforming Mark Allen from a perennial Ironman Hawaii runner-up into a 6 time Ironman Hawaii World Champion. Mark Allen still owns the Kona Ironman World Championship run record set during the 1989 “Iron War”, which remains the mark to beat to this day at 2:40. This mentor relationship with Maffetone propelled Jon into a higher caliber of racing and provided a coaching model that he is able to now pass on to his clients. During the 80s and early Maffetone challenged the “no pain, no gain” mentality that permeated endurance sports. One of the first to introduce a low heart rate (Zone 2) method of training, which also includes targeted speed and strength work.  Coach Jon has worked with all levels of athletes, ages, and in a wide variety of sports including triathlon, cycling, high school varsity football and running. While retired from running and as a result triathlon due to two lower back surgeries, his love of endurance sports keeps him racing his road bike.

SCIENCE: Training slower in order to race very faster:

This model serves as the basic building blocks for any endurance athlete.  In an aerobic state or training in Zone 2, Type 1 muscle fibers are stimulated, which enhances mitochondrial growth and function which improves the ability to utilize fat/oxygen. This is key in increased athletic performance, by improving fat utilization we preserve glycogen utilization throughout the entire competition.  Besides fat utilization, Type 1 muscle fibers are also responsible for lactate clearance. Lactate is the byproduct of glucose utilization, which is utilized in large amounts by fast twitch muscle fibers. Therefore, lactate is mainly produced in fast twitch muscle fibers which then, through a specific transporter called MCT-4, export lactate away from these fibers. However, lactate needs to be cleared or else it will accumulate. This is when Type 1 muscle fibers play the key role of lactate clearance. Type 1 muscle fibers contain a transporter called MCT-1 which are in charge of taking up lactate and transporting it to the mitochondria where it is reused as energy. Zone 2 training increases mitochondrial density as well as MCT-1 transporters. By training in Zone 2 an athlete will not only improve fat utilization and preserve glycogen, but will also increase lactate clearance capacity, which is key for athletic performance.