Proven Performance Coaching

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Bespoke Online Coaching | Triathlon (Swim/Bike/Run) | Cycling | Sports Testing

Professor David James (BSc, PhD) | Henry James (Professional Triathlete) | Tom Hartwell (British Cycling Coach)

These are the weekends that get you fired up as a coach, with athletes racing far and wide at multiple events. A mixture...
06/06/2026

These are the weekends that get you fired up as a coach, with athletes racing far and wide at multiple events. A mixture of half marathons and 70.3 distance events. Good luck to all of our athletes racing and those racing at other events this weekend!

Why does lactate testing matter? What is it, what does it tell us, and common misconceptions. As we cover in this post. ...
28/05/2026

Why does lactate testing matter? What is it, what does it tell us, and common misconceptions.

As we cover in this post. Lactate testing/data is not the only metric you can use when dialling in your training, however it helps build that physiological picture alongside the other metrics (pace, power, heart rate).

Outlaw Half Nottingham 2026. Both coach Henry and Veronica were racing this past weekend. The day started with a slightl...
19/05/2026

Outlaw Half Nottingham 2026. Both coach Henry and Veronica were racing this past weekend. The day started with a slightly shortened swim of 1500m due to algae/colder temperatures, followed by the usual bike and run.

Veronica absolutely smashed her DEBUT half distance triathlon, really showcasing the hard work that has gone in over the past few months. It’s not easy diving (literally) into a completely new distance, but executed the race plan well and it showed.

It’s always a pleasure to be able to catch up with coached athletes at races, and in this case even share the course with them.

We’ll be at the Cotswold 113 supporting our athletes on the 7th June so please come and say hi!

13/05/2026

Great to have in for lactate testing last week. Knowing your numbers is incredibly important for suitable training design. Training is all about the right stimulus at the right time, when you’ve got your numbers dialled you can target the right adaptations session to session. Will’s flying at the moment so expect some fast Hyrox and running times coming up for the rest of this year!

Dave kicked off his targeted triathlon season at Burghley Standard Distance on Sunday. With the ‘A races’ coming up in t...
12/05/2026

Dave kicked off his targeted triathlon season at Burghley Standard Distance on Sunday. With the ‘A races’ coming up in the near future, this was an additional race included in the broader build to those. A great opportunity to run through the full race process (having only done a low-key pool triathlon recently). Strong splits in sub-optimal cold conditions shows that the work done in training is creating a great foundation of fitness. Bring on the rest of the season!

Writing up these race results always fills us with a great sense of pride, each week reflecting on our athletes achievin...
07/05/2026

Writing up these race results always fills us with a great sense of pride, each week reflecting on our athletes achieving great things across a broad range of events as we get stuck into the season.

Veronica had an exciting double header race weekend, on the Saturday taking on a standard distance triathlon at Eton Dorney, and on Sunday a 10mile time trial. Both these events were part of the larger build into Outlaw Half Nottingham. Always a fierce and competitive racer, she ended the weekend with a 2nd overall (!) and PB at the respective events. For us, it’s not just the results that are the impressive part, but the continuous drive in an incredibly busy day to day life to work towards her goals. These results are simply the reward for a positive, can-do attitude, day in day out in her training.

A big few weeks for , ticking off 2 incredible events. Will came back to us 16 weeks ago after struggling with some nigg...
06/05/2026

A big few weeks for , ticking off 2 incredible events. Will came back to us 16 weeks ago after struggling with some niggles/injuries over winter. The value of having integrated S&C support within our coaching, combined with a tailored return to run program really showed as it had him back ticking off a great build up to these events. It was a short run in considering the scale of both the events, however we had a good focus on the specific demands for the A race (Scotland Ultra X), running Manchester at a steady effort in prep 2 weeks before. This build up and races put him in a great position for some more big events in the pipeline over this next year, exciting times ahead.

Block periodisation. What is it, why it works, and how it compares to other models. As always, the approach you take is ...
30/04/2026

Block periodisation. What is it, why it works, and how it compares to other models. As always, the approach you take is individual, what works for others may not work for you. It is another tool which can be utilised to progress your training. What periodisation model do you use?

How do you build confidence before race day? We regularly see athletes lacking confidence heading into race day, so here...
14/04/2026

How do you build confidence before race day? We regularly see athletes lacking confidence heading into race day, so here’s a few things which help you build that confidence ahead of the big day. In our case, simply getting the athlete to reflect on the training they’ve done, allowing them to visually see the key sessions and consistent training they’ve ticked off is often the most powerful tool. What works for you?

Another great weekend for the team. As we get further into the year more and more events are happening around the countr...
13/04/2026

Another great weekend for the team. As we get further into the year more and more events are happening around the country. It’s great to see so many of our athletes getting involved and out competing.

Tewkesbury Half
- ticked off another PB over the half distance. Improving race on race at the minute.
- ran his debut half marathon, smashing the 1:30 target we had set with a 1:28 on a tough course and windy day. A sensible start as we’d discussed, working his way through the field throughout the rest of the race.

Leamington 10km
- completed his final long run workout before Manchester Marathon next week. A tempo 10km after some good time on the legs on the morning of and days previous.

West London Combine 25mile TT
- rode a super strong time of 1:06 to take 1st female. This was perfect practice before Outlaw Half Nottingham, giving equipment and the legs a test before race day.

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