Siobhan Milner: Athletic Performance and Rehabilitation

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Siobhan Milner: Athletic Performance and Rehabilitation

Siobhan Milner is an exercise scientist working as a Strength & Conditioning Coach for the Dutch Olympic Team.

03/09/2026

The birthday month was joyful - pétanque was the obvious answer to last year’s circumnavigation of Texel (plus getting close to maxxing out on some silly lifts with the homies for good measure)

01/09/2026

Training was feeling rough. I was really sick for a month, then on struggle street for a bit before I pulled out the “f it, we ball” to race a half-marathon, where I was pretty happy with 14th place on a very hilly course.

There is a weird mental piece that comes into play when you peak (for Elfstedentocht, this time), then kind of lose it. It’s like my brain is scared of confronting not being where I was.

There is something about Montréal that brings out the best in me. I am so grateful that life brought me here, and even more grateful that I’ve managed to visit so frequently in the years since I moved away.

The biggest thing I’m taking away from Montréal this time is joy and gratitude. Training was feeling like a bit of a slog, and sometimes you can push through it. But sometimes it’s also good to just release the pressure and frolic. It was great to have so many runs just for fun with friends, to be silly in training, to spend a lot of time cycling around taking in the city, to have no goal but to hang out and be in nature and move.

I have a tendency to put a lot of pressure on myself. I have high standards. It’s a double-edged sword: I think I achieve a lot because I have high standards. But I know (because I’ve done this a long time, and I’ve coached really successful athletes for a long time) that we’re better off having high standards, while somehow also releasing a bit of the pressure.

We talk lot about The Process. Focus on the process. Enjoy the process. It can feel cliché, but it’s *true.* You will not last in anything you don’t enjoy. You will not last if pressure and fear are your only fuel. You will not last if winning is your only goal.

Sometimes you’ve gotta remind yourself that you do the things you do for joy. By definition, 50% of your sessions will be below your average. But that doesn’t mean everything needs to feel hard all the time - you’ll probably get better quicker if it doesn’t.

Clean fuel is doing things for yourself, because you love them. And perhaps by extension, wanting to get better for yourself and the people around you, because you love them, and yourself. (Love you so much, MTL homies 💕)

09/08/2026

It’s my birthday 🎈 I am always grateful for another year; it is a privilege to grow older.

Honestly I was feeling a little low, because birthdays can be tricky when the people you love are scattered across the globe. But I’m lucky that many of them are also here, and August always turns into a birthday month with all the reunions 🎂

One of my mates also reminded me just how much has happened this year. And in so many things, I’ve been surrounded by people I love. Thanks for being there, friends and whānau 💙

02/08/2026

🇦🇺 🇳🇿 💕

30/07/2026

Endeavouring to remember that the unknown isn’t something to fear, because I’m hurtling towards it just as it hurtles towards me (and it doesn’t know me yet either)

09/06/2026

Why I am always talking about how many Siobhans I am lifting…

Relative strength can have a few different meanings, but in this case I am talking about strength relative to bodyweight. And you won’t just see strength normalized for bodyweight either; you’ll also see power outputs (like wattage in cycling) normalized too, which is why I usually present that data to athletes WITH their watts/kg result - that’s what I’m more interested in seeing. Because of course your FTP is gonna go up if you’ve put on mass. Has it also increased relative to that mass? That’s what we wanna know.

Also lol if you are a coach who has worked with people, take a look at what that blog post on slide 2 has said are “achievable” weights in standard gym settings. (If you’re not someone who has coached, please do not be dissuaded by these ridiculous claims in slide 2 🫶).

21/05/2026

I have had this conversation a few times recently so thought a visual representation maybe be helpful. “2 reps in the tank” or “2 reps in reserve” is not 👏 easy 👏 (and neither is a true 3-4 RIR).

Different exercises will look different as they get closer to failure, but the principle still stands. 2RIR is still pretty hard work.

19/05/2026

Not an April post, nor a May post, but a secret third thing (An “All the Lives I’ve Lived since the Elfstedentocht” post)

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http://www.siobhan-milner.com/

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