Coach Alan Kipping-Ruane

I’m a passionate coach applying what I know to help other athletes reach and maintain their maximum levels of performance. I combined a varied and unique background to position myself as the coach who can help endurance athletes reach their performance goals. I’ve been there, done that, and now want to help others achieve success.

First and foremost, I bring experience and education to the athletes I coach.


I grew up as a sports-mad kid, and my repertoire included competitive swimming, baseball, golf, soccer, rugby, cricket, and rock climbing. Swimming was my first love, and I had aspirations of a collegiate swimming career; however, a turn in the road led me to the military where I pursued a career in swimming. The U.S. Navy designated me a helicopter search-and-rescue swimmer (the guys who jump out a helicopter, to rescue people in the ocean), and I held the distinction of being one of the best Helicopter Rescue Swimmers in the United States Navy, Coast Guard, and Marines.

While deployed, I took up cycling and running as well, enjoying 5k road races along with swim meets on base. Not long after that, I entered my first sprint triathlon and was hooked. I’m an elite amateur triathlete, former NCAA Division III Cross Country runner, and NSLA ocean surf and beach rescue lifeguard.


In the Navy, I served as the training officer for 70 rescue swimmers. Before an honorable discharge from the military, Penn State accepted me to pursue a B.S. degree in Kinesiology. I’ve completed in-depth studies of exercise physiology, kinesiology, anatomy, nutrition and sport psychology, and apply what I know as part of my coaching methodology. I’m also a USA Triathlon (USAT) Certified Level 1 Coach, Certified USAT Youth and Junior Coach, ITCA Certified Triathlon Coach, and have USAT and Ironman Race referee status.

TriGuy Multisport Coaching, launched in 2009, is the culmination of my experiences and education. I know the challenges athletes face to achieve their best, having faced the same things myself. I’ve combined my educational experiences and background to provide endurance athletes with training plans, webinars, endurance and nutritional information, and personal coaching that will help unlock your potential and truly achieve your maximum performance.

Learn more about the Five Core Values we believe in and take the first step on your path to success.




Coach Profile

Name: Alan Patrick Kipping-Ruane
Date of Birth: May 17, 1987
Height/Weight: 5’9″ (175 cm) / 250 lbs (113 kg)
Nationality: American
Hometown: Chadds Ford, PA, USA

Twitter: @TriGuyCoaching
Personal Website:
Facebook Page: TriGuyCoaching

Questions & Answers

How did you get started in triathlon? My good friend Eric Hattoy inspired me while on deployment in Bahrain in 2006.

What do you love most about triathlon? The variety in training, locations to race, the people you meet, and the friendships I’ve made

What is the one thing you have learned from sport? The incredible and motivating people that have inspiring stories and pushing through the pain with hard work

Favorite Race: Philadelphia Triathlon

Bucket List Race(s): Ironman World Championships and Comrades Marathon

Favorite Training Session: Trail Running and Track Tuesday

Favorite Open-Water Swimming Spot:

Favorite Ride/Run Routes:

If you were not involved in sports or coaching, what would you rather be doing? Marketing or Photography

Interests: Stand-Up Paddleboarding, Cooking, and Photography

Favorite Music: Coldplay and Owl City

Favorite Music Genre: Alternative

Favorite Movie: The Life Aquatic with Steve ZissouThe Secret Life of Walter Mitty and The Way

Favorite Movie Genre: Comedy-Drama

Favorite Book: Anything by John Steinbeck

Favorite Comedian: Joe Rogan

Favorite Food: Thai or Mexican Cusine

Favorite Dessert:

Best Advice: From my dad who gave me this advice from my grandmother: “Always count your blessings” and “Things always happen for a reason”

Coaching Career Highlights:
1. Coaching Thomas Lee a Military Veteran and Para-Triathlete to the Para-Triathlon US National Championships
2. Coaching Julia Ledewitz to 2012 Age Group World Championships in New Zealand

Interesting Facts About Me

– My younger brother taught me how to solve a Rubik’s Cube. My record? Under 4 minutes.
– Partially color blind in both eyes.
– Shot with a BB gun in 2006 (BB is still inside my arm).
– Broke four bones (left ankle, left thumb, left wrist, and nose) and three minor concussions.
– Involved in transporting seven Somalian pirate one month before the Navy SEALs got involved.
– Member of a professional boys’ choir from ages 7-13 and traveled the world.

Career Highlights

– 2010 Naval Helicopter Association Adventure Race – 1st Place (Distinction of being one of the best Helicopter Rescue Swimmers in the entire U.S. Navy/Coast Guard/Marines).
– 1x Pennsylvania States Qualifier (medley relay – fly).
– 8x YMCA District Qualifier in high school and YMCA Swimming.
– Philly Tri – Overall Top 10% Swim Time (2008).
– Local Military 5km Race – 5th Overall.
– 2011 Philly Olympic Tri – Age group 2nd place (Qualified for US Toyota Open).
– 2010 Philly Olympic Tri – Age group 10th place (Qualified for US Toyota Open).
– 2009 USA Triathlon M20-24 Honorable Recognition.
– 2010 and 2011 NCAA Division III Cross-Country Mid-East Regionals Qualifier.

Personal Bests

1600m – 5:43 (August 2010)
5k – 19:05 (November 2010)
8k – 31:16.0 (Mule/Falcon Classic XC 2010)
10k – 46:58 (Lobsterman 2009)
13.1 – 1:46.15 (White Lake Half-Ironman 2009)
Half-Ironman – 5:00.58 (White Lake Half 2009)

40Km Time Trial – 1:01.45 (Virginia State TT Championships 2009)

Race Schedule


April 4, 2015 – Hot Chocolate Philadelphia 15k
Bib Number:
Goal: 1:35:00.0
Average Pace:
Division Place:
Gender Place:
Overall Place:


August 27, 2014 – Dog Day 5 miler
Bib Number: ____
Goal: 55:00.0
Actual: 55:05.16
Average Pace: 11:01/mi
Division Place: 44/48
Gender Place: 493/614
Overall Place: 876/1192


November 28, 2013 – Stow Gobbler 5K
Bib Number: 426
Goal: 25:00.0
Actual: 27:31.27
Average Pace: 8:52/mi
Division Place: 38/82
Gender Place: 171/422
Overall Place: 261/961

November 10, 2013 – The Lauren Beam Foundation River Run 5k Results
Bib Number: 161
Goal: 30:00.0
Actual: 24:55.2
Average Pace: 8:05/mi
Gender/Division/ Place: 59/130
Overall Place: 97/832

October 27, 2013 – Marine Corps Marathon Results
Bib Number: 21,098
Goal: 4:00:00
Actual: 5:04:42
Average Pace: 11:37/mi
Division Place: 1,273/1,628
Gender Place: 9,888/13,485
Overall Place: 15,698/23,382

Saturday, July 06, 2013 – Vincentown Triathlon, Duathlon & AquaBike Results
Overall Place & Time: 102/150 @ 1:32:44
Age Group Place: 4/5
Swim Place: 26/150
Swim Time & Pace: 6:44 @ 1:35
Transition #1 Place & Time: 26/102 & 0:52
Bike Place: 98/150
Bike Time & Pace: 48:43 @ 18.5 mph
Transition #2 Place & Time: 55/102 & 1:07
Rune Place & Time: 128/150 & 35:20 @ 11:24min/mile


No racing due to injury.