PK Performance Coaching

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Toronto, ON
PK Performance Coaching

I work with athletes that have some race experience + are looking to improve. My specialty is working with menopausal women.

I work with women that are passionate about their sport, whether that's triathlon, running, cycling or a mix of all three. Personal coaching for triathletes and runners looking to improve.

10/26/2026

You’ve been thinking about doing your first 70.3.

You’ve done a sprint or Olympic-distance race, and part of you is excited to see what you can do. But then you start thinking about the training.

Three sports. Long rides. Long runs. Strength training. Fueling. Recovery. And somehow fitting it all around work, family and everything else on your calendar.

It’s a lot to think about, especially when you’ve never done it before.

That’s why I created Your First 70.3.

I’m Phaedra, also known as Coach PK, and I’ve designed this six-month group program for women who are ready to move up to the 70.3 distance and want some guidance along the way.

The program is geared toward athletes racing Muskoka 70.3 or Musselman 70.3 in 2027.

Instead of spending your time trying to piece together a plan and wondering if you’re on the right track, you’ll have:

A progressive training plan that helps you build toward race day.

Strength and mobility work included as part of your training.

A place to ask questions as you figure out the details of training and racing a longer distance and access to an experienced coach that has raced the distance multiple times.

Opportunities to train with others, including virtual group rides and in-person sessions.

A community of women who are taking on the same challenge and understand what it’s like to have those “what have I signed up for?” moments.

Your first 70.3 is a big goal. It should also be an experience you get to enjoy, from the first weeks of training through to that finish line.

The program kicks off January 23, with in-person and virtual options available. It’s for women with some triathlon experience who are ready to take that next step.

If you’re considering Muskoka or Musselman as your first 70.3 but feel a little overwhelmed by where to start, send me a message or leave a comment. I’d love to hear what you’re thinking about and help you decide if the program is a good fit.

Program Details can be found here: https://www.pkperformancecoaching.com/post/your-first-70-3-group-program

EARLY BIRD RATE IS OPEN UNTIL NOVEMBER 2nd, 2027!

10/23/2026

My Growth Season priority is getting back into lifting after months away from it because of my shoulder.

Would I also like to be running faster and riding stronger? Obviously. The wish list is alive and well. 😂

But rebuilding my strength is where I’m choosing to put my attention right now, working within what my shoulder can tolerate.

With my athletes, I’ve used this time of year for focused swim blocks and run speed blocks with a lot of success. We look at what they want to improve, what happened during their season and what they have the time and energy to commit to.

Then we give that focus some actual room in the plan.

If swimming needs attention, it needs more than whatever energy is left after everything else. If we’re working on run speed, the rest of the week needs to support that work.

There’s always going to be something else you could improve. Endurance sport is generous like that.

But you have a finite amount of training energy. You can have a long wish list and still choose one thing to prioritise.

For me, right now, that’s lifting.

What’s getting your attention this Growth Season?

10/21/2026

If every season starts with “I really need to get back into it,” it’s worth looking at what you’re doing between races.

You want to get stronger, but the strength routine keeps getting postponed. You want to improve your swimming, but you avoid the pool until your next triathlon starts looking alarmingly close. Then race training ramps up and suddenly there’s no time to work on any of it. Convenient, really. 😂

I realised pretty early in my endurance life that the months without a race looming were an opportunity. I could work on the things that needed attention without also trying to fit in a four-hour ride and an ever-increasing long run.

That’s why I call it the Growth Season.
Take your post-season break. Sleep in. Enjoy having a weekend that doesn’t require three outfit changes and a nap.

Then give yourself some direction.
That might mean making strength a priority, getting help with your swim technique or practising the bike skills you keep avoiding. Your training hours can come down while you still have something useful to work towards.

And if life, illness or injury has forced a break, that’s a different conversation. This is about the pattern you have a choice in, especially when you want different results next season.

If you’re ready to stop winging it between races, I have 2 spots open for 1:1 coaching. We’ll look at your goals, your training history and the life your training needs to fit into, then build from there.

DM me “GROWTH” and let’s chat about whether we’d be a good fit.

10/19/2026

It’s a MEGA MEDAL MONDAY.

Time to catch up on a couple of weeks of CREW RACES!

Two weeks ago, Dina Dr Dina Kulik and Andrew as_levy took on the Sticks and Stones 53 km trail race. Andrew has been dealing with a little hamstring niggle so he was going to start and see how his hamstring felt. He made it 26 km before he decided he should stop (smart fella!). He spent the rest of the day supporting Dina who finished the 53 km. A little side quest before their final race of the season: The Valencia Marathon.

Hadley Mel Hadley West took on her first marathon in Chicago running with Team Reeve as a tribute to her friend Ashleigh. She had a tough day in the heat and swore when she finished that she was done with marathons. Not even a week later and she had submitted her name into the 2027 Chicago Marathon lottery. The marathon will do that to you!

Courtney R Courtney went out to the West coast to run the Victoria Half marathon. She wanted some redemption after her injury at the Chicago marathon last year and she got it in spades. She broke 2 hours just cruising it in. She said she easily could have kept going, she felt so strong.

Yesterday, Michelle Michelle Schooley ran the TCS Waterfront half as her last race of the year. Her goal: break 1:45. She knocked that out of the park with a 1:42:08. A 16 minute PB for the distance in the span of a year!

Bei Bei Huang took on Ironman California yesterday and came away with a top 10 finish in her AG and an Ironman PR!

Well done CREW!!!

10/18/2026

Ten years ago, talking about perimenopause here cost me followers. I have a distinct recollection of a post I made just after my doctor told me I was in perimenopause - literally later that day I had lost 5 followers, 2 of whom were people I knew. Now, it’s part of what brings people here.

Today is World Menopause Day, and I’m feeling grateful for how much that conversation has changed.

When I first started sharing my experience, it felt like hardly anyone in my corner of the internet was talking about it. Especially what it meant to be an athlete navigating changes in a body you thought you knew pretty well. I’d been training and racing for years. I knew how to work hard and be consistent. Figuring out why the things I’d always done weren’t working the same way was frustrating, both physically and mentally.

So I eventually started talking about it (after I got over feeling “cringe”). I’ve shared how I’ve changed my training, how much more attention I give recovery, and how my expectations have evolved. I’ve also shared the struggles, the frustration and the days when I miss the athlete I used to be.

I’m still figuring some of it out. I suspect I’ll be doing that for a while. But I’m grateful I can say all of this openly. And I’m grateful to the women who kept talking when the subject made people uncomfortable, because those conversations helped make room for the ones we’re having now.
Thank GOD that has changed!

Something that once pushed people away has become a reason for people to connect with me. It’s also become an important part of how I coach, because being able to talk honestly about what’s happening in your life and your body helps us figure out how to approach your training.

I can appreciate everything I’ve learned about myself through this stage and still find parts of it really fu***ng hard. Both can be true, and I’m glad there’s room to say so.

To everyone who’s shared their experience, asked a question or joined these conversations with me, thank you. I’m glad we found each other.

What do you wish someone had told you about perimenopause or menopause? Share it below and let’s keep the convo going.

10/16/2026

Another weekend and MORE racing! This weekend is my FAVOURITE race weekend in Toronto. It’s the TCS Waterfront Marathon weekend. I had planned on running the half but sadly my stupid shoulder had other plans. So I sold my bib. BUT, there is going to be one crew member throwing it down on the roads of downtown TO!

Michelle Michelle Schooley is going to go full send on Sunday in the half marathon to see where this past year of training has gotten her. I can’t wait to see what she does!

Bei Bei Huang is on the West Coast, taking on Ironman California. It’s her last tri of the season before she switches to marathon mode (again!)

GO GET IT LADIES!

10/12/2026

I’m not sure what I did leading up to this, if anything, but yesterday as I was reaching up to get something out of the cupboard, I realized I wasn’t hiking up my shoulder to make the movement happen. I could *actually* lift my arm up.

F**K YES.

After almost a year of this nonsense it felt like a miracle. It gives me hope that perhaps I am moving towards the other side of this frozen shoulder crap.

And, to cap it off, I rode outside AGAIN. This time on the road and I was fine. No shoulder pain, nothing.

I’ve got another appointment with the sports medicine doc this week - he had suggested another hydrodilation procedure so we’ll see if this new ROM changes things.

Keep your fingers crossed for me folks!

Happy Thanksgiving 🦃🥧🍁

10/09/2026

It’s another busy weekend for the PKPC Crew. Running races are happening in full force now with a couple of the crew members toeing the line for their A races.

On Saturday, Dina Dr Dina Kulik and her hubby Andrew as_levy are running the Sticks and Stones 53 km Trail Race. Those two love running in the woods. This is a “side quest” on their road to the Valencia Marathon in December.

Hadley W Mel Hadley West is taking on her first marathon in Chicago on Sunday. She’s running it as part of Team Reeves for her friend Ashleigh. On April 12th 2026, Ashleigh collided with a vehicle that entered the bike course of the triathlon she was racing, resulting in a severe spinal cord injury causing her paralysis from the neck down. I know Hadley will carry that WHY in her heart the whole 26.2 miles.

Courtney R Courtney is heading out west to Victoria to run the Victoria Half. This is going to be her first race back after her foot fracture last year and I know she’s pretty darn excited.

GO GET IT CREW!

10/06/2026

WHO ARE THE PKPC CREW?:

The is the affectionate name I’ve given the athletes I work with. No matter what you’re doing, whether it be running, triathlon or strength, if I’m coaching you, you are a part of the CREW. They all have different goals, abilities and lives outside of training, but there are a few common traits that make them a great fit for the way I coach.

🤩They are athletes that have done some races and are either looking to improve their performance or take on new race distances.

🤩 They are athletes that value communication and feedback as much as I do. They understand the importance of communication in the coach / athlete relationship. They are great collaborators. Collaborative athletes are successful athletes!

🤩 They are athletes that understand that the coach / athlete relationship takes time to develop and they are willing to give it that time. Many of the people on my roster have been with me for years.

🤩 They understand that endurance sport is a long game and are committed to showing up consistently, year in and year out. They’re also willing to be flexible when life, recovery or their body calls for a different approach. They understand that adjusting the plan is part of staying consistent, and we work together to figure out what that looks like.

Does this sound like you? If so, I’d love to have you as a part of the CREW in 2027. I will be opening up space on my roster in November so if you’re interested in seeing if we are a good fit, shoot me a DM.

10/02/2026

It’s another busy race weekend for the CREW. The ladies are out in full force across the city AND across the pond!

Angela Angela Cowan and Sue Sue Lynskey are racing 5 Peaks Heart Lake tomorrow.

Raff Raff Melito and Beth Beth Wilson are in Kingston Upon Thames in the UK, to run the Kingston Half Marathon on Sunday.

Michelle Michelle Schooley is racing the Newmarket 5 km on Sunday.

GO GET IT LADIES!!

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Toronto, ON

Website

https://pkperformancecoaching.com/

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