No Coasting Coaching

No Coasting Coaching Triathlon and Endurance Sports Coaching About Me
I’ve been coaching and teaching people all of my life. For fun, I taught people to race cars.

In the Air Force, I taught people how to fly and make them mission ready. Now I help people reach new heights in their athletic dreams. Coaching Philosophy
I love to help everyone. If you are in Chicago, I will actively coach your workouts, especially swimming. I value consistency. I have a very flexible schedule. If you are outside of my area, I use virtual tools to develop better stroke techniqu

es in the swim or bike fitting for example. Background
I’ve been an athlete all of my life. I ran track, played soccer and baseball as a small boy. My family moved a lot but the sports were always there. I started swimming competitively at 11 years old. I did my first triathlon in 1982 in Central Maine. I swam at the Air Force Academy specializing in sprint freestyle. I ran the Denver Marathon in 1986. I took up racing mountain bikes in Germany. A discipline I still love. Moving back to the states, I continued cycling, picking up road and cyclocross racing. I started Masters Swimming. I was still very fast. When I moved to Chicago, I started running again. I ran a few marathons and rekindled my love for triathlon. Since I was in swim and cycling shape and was a learning how to run again. I started doing triathlons again. I’ve done 6 Iron Distance triathlons, 3 70.3s and several Marathons. I'm a bigger guy so I understand the issues of guys my size might experience. I'm also African American so I understand some the challenges we face. I have experience with nutrition and hydration challenges in many climates having lived in Colorado, Texas, Arizona and now Chicago. I keep setting new PRs from 5K to Ironman triathlon even as a 55 year old. How much potential do you have today? Qualifications and Accomplishments
Ironman U Level 1 Coach
US Air Force Academy Graduate, Biology with Sports Performance Concentration Collegiate Competitive Swimmer, 6 Time Ironman, PR 11:13 M50-54 Age Group Challenge Roth Finisher 6 Time Marathon finisher
Qualified for USA Triathlon Nationals
40+ years of swimming experience
30 years of cycling experience racing MTB, Road and Cyclocross

Guess what day it is? Mike Mike Mike Mike....Guess what day it is??? No it is not hump day. Better...It is Medal Monda...
06/08/2026

Guess what day it is? Mike Mike Mike Mike....Guess what day it is???

No it is not hump day. Better...It is Medal Monday! Yay!!!

No Coaster Francisco Madrigal took on the west side of Chicago in the Bank of America 13.1 with a finish time of 2:06:04. Friend of No Coasting also Cindy Gurley did this race and finished in 2:37:10. Coach Julie and Sherpa Jen were out spectating and cheering all the athletes on.

Next up, Martin Branch did not try to swim to Hawaii or get mistaken for a sea lion and successfully Escaped from Alcatraz with a time of 3:42:25. He had a 40:01 swim, a 1:15:26 bike, and a 1:19:47 run.

Bliss Thornewell kicked off her racing season at the Lake Mills Sprint Triathlon in Lake Mills, WI with a finish time of 2:12:23 with a 15:35:74 swim, a 1:09:44 bike and a 42:37:53 run.

Kessha Fischer kicked off her racing season with Ironman 70.3 Western Mass with a finish time of 5:21:30 and a 10th place finish in her age group. The swim was cancelled in this race so she recorded no swim time but had a 3:13:17 bike and a 2:04:32 run.

Friend of Team No Coasting Hana Morton completed the inaugural Ironman 70.3 Omaha. with a finish time of 7:36:27. She had a 38:17 swim, a 3:37:55 bike and a 3:03:28 run.

PODIUM ALERTS!!!
Lari Shaw completed the Deer Creek Sprint Triathlon in New Holland, Ohio. While the swim was cancelled and her race turned into a Duathlon, she had a Run of 10:30:30, a bike of 53:47:47 and a run of 1:30:09 earning her 2nd place in her age group.

Bennett Jackson changed gears this weekend and did the Clear Lake Triathlon in Fremont, IN. He was thinking about Leon's in Hammond where the weather was nearly perfect, but decided a race in the rain with 24mph winds was the better choice. It worked! He had a 2nd place overall finish in this Olympic Distance race with a 27:45 swim, a 1:02:06 bike (in 24mph winds people!), and a 43:17 run. Bennett does now take a couple of weeks off before his next race.

Racing season is in full swing. Congrats to everyone!

06/04/2026

The No Coasters are at it again this weekend.

First up, Bennett Jackson (yes the same Bennett who has done a half marathon and the Otillo) is taking on an actual triathlon on Sunday. He is racing Leon's Hammond in Indiana. Don't worry, he does have a break between races after this one.

Next up Martin Branch is going to jump off a boat to swim in the bay in Escape from Alcatraz on Saturday. Please do not be mistake for a sea lion or try to swim to Hawaii.

No Coasters Francisco Madrigal and Rick Shotts is taking on the Bank of America half marathon in Chicago on Sunday.

Bliss Thorneweill is kicking off her racing season with the Lake Mills Sprint Triathlon in Wisconsin on Sunday.

Lastly, Kessha Fischer kicks off her racing season this year with the Ironman 70.3 Western Massachusetts on Sunday.

Good luck to everyone this weekend.

Happy global running day from the team at No Coasting! No matter where you are at in your journey, enjoy the moment y...
06/03/2026

Happy global running day from the team at No Coasting! No matter where you are at in your journey, enjoy the moment you are in.

Now get out there and have a great run today!

One more Medal Monday post from the team of No Coasting. Bennett Jackson traveled out the Pacific Northwest to complete...
06/01/2026

One more Medal Monday post from the team of No Coasting. Bennett Jackson traveled out the Pacific Northwest to complete the Otillo Orcas Island. He completed the sprint distance in a time of 3:31:59. This consists of a total distance of 13.94 miles which is broken down into 7 runs a 6 swims.

Congrats Bennett!

It’s June! Welcome summer and No Coasting Medal Monday. We have a podium alert. Lari Shaw completed the Zoom Buckeye s...
06/01/2026

It’s June! Welcome summer and No Coasting Medal Monday. We have a podium alert.

Lari Shaw completed the Zoom Buckeye sprint triathlon on Sunday and came in 2nd place in her age group.

Here times were:
Swim - 19:11
Bike - 43:07
Run - 34:12

Great job Lari!

05/28/2026

Group Rides:

Saturday Morning Morton Arboretum
Sunday 7 am. Arlington 500 group ride

05/28/2026

The Team at No Coasting Coaching would like to wish Bennett Jackson good luck as he takes on Otillo Orcas Island on Sunday. What is an Otillo? It is a swim/trail run race. Orcas Island is in Washington Pacific Northwest.

Have a blast Bennett.

05/28/2026

No Coasting Coaching would like to wish Lari Shaw good luck at the Zoom Buckeye Sprint Triathlon on Sunday. Have a great race Lari!
O-H

Only 3 days left before prices increase for No Coasting Coaching Madison Mini Camp. Don't miss out on the early bird pr...
05/28/2026

Only 3 days left before prices increase for No Coasting Coaching Madison Mini Camp. Don't miss out on the early bird prices. We will be swim, bike, running and having fun!

https://nocoastingcoachingcamp.rsvpify.com

Address

Chicago, IL

Telephone

+19725338583

Website

https://app.tridot.com/onboard/sign-up/tonywashington, https://app.rundot.com/onboard/s

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