Tri Coaching

Tri Coaching Coaching for developing skills and fitness in Triathlon - or any of the three individual sports - bu

Training plans through considered discussion to fit needs and goals
Technical skills training via 1-2-1 or group sessions to swim, bike and/or run. Video swim and run coaching for technique and pre/rehab from injury.

on a Tuesday... I was too tired and broken yesterday to share my weekend (alongside athletes racing around the country...
17/06/2025

on a Tuesday...

I was too tired and broken yesterday to share my weekend (alongside athletes racing around the country and in Europe)...

This weekend was the British Masters Swim Champs at the London Aquatics Centre. 3 days, 7 swims (4 individuals, 3 relays) and 10 of us from - and lots of friends old and new to race with/against and catch up with.

Ended up with
🥇 British Record mixed free relay
🥇 Narrowly missed the British Record 100 fly
🥇 Masters pb in 200 IM
🥈 50 fly lifetime pb
🥈 Mens medley relay (got beaten by a British record)
🥈 Mens free relay (got beaten by a British record)
4th 50 free masters pb...

All in all a great weekend of racing and so much fun - which is always the most important part.

As a coach regardless of how an event or race goes, I get athletes to think of 3 positives and 3 things to learn/change/improve and it's something I try and do myself (practice what I preach!)... There were too many positives to note - the one thing I would change/work on was the 2nd 25 of my 100 fly, I was swimming a bit scared/safe and I didn't quite swim to my plan. Other improvements will take a bit more reflection!

What did you do this weekend? Did you race, and if so, how did you get on?

💣 With the new year approaching, now is a perfect chance to work on your swim, tidy it up, with no stresses or pressures...
09/12/2024

💣 With the new year approaching, now is a perfect chance to work on your swim, tidy it up, with no stresses or pressures to rush and swim hard. For the month of January, I'm running my again to help encourage those changes. ⁣
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🔥 It's 30 days of 30 simple tips to incorporate into your training, and build your swim into something smoother, easier, faster and stronger.⁣
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💥This series of tips will help regardless of your ability - whether you're completely new to swimming, having to relearn how to swim, or more than comfortable but looking to boost your swim speed. ⁣
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🐬 It doesn't mean that you have to swim every day for 30 days! Some tips are stretches and mobilisation, some are drills that you can double up into your sessions; some are cues to think about while you swim.⁣
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💣 Tag your friends who could benefit from having a go at this challenge!⁣
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📝 It's that time of year that we reflect on what we've been up to, what we've done and achieved - and look ahead to the ...
19/09/2024

📝 It's that time of year that we reflect on what we've been up to, what we've done and achieved - and look ahead to the next year.⁣
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📊 In planning for 2025, you may look for a coach - and I've got 4 slots available for the year ahead.⁣
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📈 Tailored and personalised coaching plans could be as simple as making sure you know what your training is day to day, or as deep as making sure you have all the emotional support and back up you need to get you through the training phase. ⁣
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📸 I loved looking through photos of various clients and how they've got on this year. It really made me quite emotional! 🥺⁣
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🏃‍♂️ Not all races quite went to plan... but in every single case, all the athletes gained so much - whether it was pushing themselves further or faster than they've ever been, or doing things they really didn't think were possible. ⁣
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🚴‍♀️ This included first triathlons, first IM events, first qualifiers for age groups - and a fair smattering of medals🏅along the way! ⁣
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📱 If you're interested in some sort of coaching send me a dm, an email or WhatsApp, and we can have a conversation about what you might need. ⁣
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#2025

Today celebrates 10 years of full-time tri coaching...! I can't believe that it's all still going. Even with 2 years of ...
16/03/2024

Today celebrates 10 years of full-time tri coaching...! I can't believe that it's all still going. Even with 2 years of pandemic!⁣

It's amazing to think that what started as realising that I could help people in Bristol has expanded to having a venue in London to work from and coaching in Hereford as well.
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I can only express my deepest gratitude to everyone who has supported my business - whether that be following and supporting on social media, buying my services, or for recommending me to others. ⁣
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I've spent a lot of time and effort on social media to try and keep people motivated, encouraged, laughing or things to think about. It's tough to keep thinking of things to post, so any suggestions would be greatly appreciated, questions likewise!⁣
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Finally, I'm grateful for my support network... We all know that social media mostly shows the upsides of things - so being able to bounce off each other when days are low has been a really important part of 𝘔𝘠 support network. We all need a support network, now and going forward. Hopefully, I can keep being the support of people following this page on social media.⁣
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👋 It's been a long while since I've posted, so I wanted to introduce myself to anyone following!⁣⁣🏊‍♂️ I'm John, and I a...
05/02/2024

👋 It's been a long while since I've posted, so I wanted to introduce myself to anyone following!⁣
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🏊‍♂️ I'm John, and I am a swim, run and triathlon coach, based in Bristol and Orpington.⁣
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💪 I love being poolside to coach, watching people run, or writing training plans to help people get the most from their triathlon and endurance racing. ⁣
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🧠 It's my ambition to help people get quicker, stronger and more efficient - while enjoying themselves and getting the most from their training time. ⁣
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👨 I've spent nearly 30 years racing at a high level across swimming and triathlon while working, so I know the journey that you are trying to make!⁣
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🎂 In 1 month, Tri Coaching celebrates its 10th birthday, something I'm incredibly proud of - and very grateful for people supporting me and my business over this time ❤️ ⁣
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📝 It's that time of year that we reflect on what we've been up to, what we've done and achieved - and look ahead to the ...
18/09/2023

📝 It's that time of year that we reflect on what we've been up to, what we've done and achieved - and look ahead to the next year.⁣
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📊 In planning for 2024, you may look for a coach - and I've got 4 slots available for the year ahead.⁣
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📈 Tailored and personalised coaching plans could be as simple as making sure you know what your training is day to day, or as deep as making sure you have all the emotional support and back up you need to get you through the training phase. ⁣
⁣
📸 I loved looking through photos of various clients and how they've got on this year. It really made me quite emotional! 🥺⁣
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🏃‍♂️ Not all races quite went to plan... but in every single case, all the athletes gained so much - whether it was pushing themselves further or faster than they've ever been, or doing things they really didn't think were possible. ⁣
⁣
🚴‍♀️ This included first triathlons, first IM events, first qualifiers for age groups - and a fair smattering of medals🏅along the way! ⁣
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📱 If you're interested in some sort of coaching send me a dm, an email or WhatsApp, and we can have a conversation about what you might need. ⁣
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⁣⁣⁣⁣⁣Here's your dose of Sunday fitness and flexibility, for home or for the gym - tag me in any social media posts of y...
23/04/2023

⁣⁣⁣⁣⁣Here's your dose of Sunday fitness and flexibility, for home or for the gym - tag me in any social media posts of you doing it!⁣⁣⁣⁣
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Set 1 - 10 times through for a total of 100 reps in each exercise. Smooth and controlled, as fast as you can manage.⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐏𝐫𝐞𝐬𝐬 𝐔𝐩𝐬 - Keep one foot off the floor, hands under shoulders, bend your elbows and lower your torso toward the floor - tuck your elbows into your sides, keep your back straight and flat.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐒𝐪𝐮𝐚𝐭𝐬 - Feet wider than hip-width, sit your bum down and back toward the floor. Once your thighs are parallel to the floor, stand back up.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣👉𝐂𝐫𝐮𝐧𝐜𝐡𝐞𝐬 - Press your back flat into the floor and lift your knees over your hips - with your shins horizontal to the ground. Squeeze your abs together to pull your shoulders off the floor, then relax back down.⁣⁣⁣⁣⁣⁣⁣⁣⁣
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Set 2 - No time limit, slow, controlled, max possible range of motion.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫 𝗪𝐚𝐥𝐥 𝐒𝐥𝐢𝐝𝐞𝐬 - Press back flat to wall, hands wide above head. Slide elbows down toward sides, keep hands & forearms flat to wall - might not be very far!⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐃𝐞𝐚𝐝 𝐁𝐮𝐠 - Flat on back, arms & knees vertical above shoulders. Slow lower one arm toward floor & opposite leg. Bring back up (without back popping up), swap.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐀𝐫𝐦 𝐂𝐢𝐫𝐜𝐥𝐞𝐬 - Stand near wall with hand above head. Draw biggest circle backwards with fingertips without chest twisting. Move closer/further away from wall as needed.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐒𝐢𝐝𝐞 𝐏𝐥𝐚𝐧𝐤 - Lie on side with hand under shoulder. Engage core to keep your body straight.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
👉𝐁𝐚𝐧𝐝 𝐏𝐮𝐥𝐥 𝐀𝐩𝐚𝐫𝐭𝐬 - hold band in front just below shoulder height. Keep arms straight, pull apart as wide as band will allow - control back.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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23/04/2023

Happy Sunday ladies and gents. Hope you're able to enjoy a little bit of a ⁣ ⁣
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🐸 Today's relaxing stretch for a Sunday is the frog stretch, a stretch for the inside of your hips. If you're biking or running a lot, this will help keep you moving freely. And if you're sat down a lot (let's be honest, we all are right now!) then it will free you up to run better and easier. ⁣
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💣 Start with your knees on the floor, wider than your hips - and feet closer together. Put your hands on the floor and push your hips back toward your heels. You 𝘴𝘩𝘰𝘶𝘭𝘥 feel this through your inner thigh/groin muscles. ⁣
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🔥 Keep your back straight and long - as with everything, I love to promote good posture to help everything work as efficiently as possible. ⁣
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⚡You can either hold the position for up to 30 seconds - or if you prefer a more dynamic stretch, rock back and hold for 2 seconds and rock forwards - repeating around 10 times. ⁣
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23/04/2023

Hands up, who does this apply to?!⁣
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Here's a turbo session for your delectation!⁣, especially if you want to stay in out of the cold!⁣⁣4 sets of 6 minutes a...
22/04/2023

Here's a turbo session for your delectation!⁣, especially if you want to stay in out of the cold!
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4 sets of 6 minutes all at 8/10 RPE (or at FTP), first 4 at 90rpm, last 2 at 70rpm.⁣ Take 3 minutes easy spin recovery between each!⁣
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This session is about generating power and force as well as improving your aerobic fitness.⁣⁣
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By working at your FTP or 8/10 effort, you are forcing the body to work hard to produce energy - but at an effort, you could definitely hold for a sprint tri, and some could hold for a standard. It helps you get used to that effort level! The second portion focuses on generating muscular force at the same time, so as your lungs are starting to feel a bit of the burn, your lungs can recover a bit but the legs take over!⁣
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This will benefit you regardless of whether you are working toward your first sprint triathlon, or toward an IM - making it a perfect session!⁣⁣
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22/04/2023

🛋 Here's a little Stretch for you for a (hopefully) sunny weekend ☀your hamstrings might be a bit tight from extra running, or sitting on the sofa⁣
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🏋️Hamstring stretches are often butchered, by bending the back. You'll often get a hamstring stretch, but not in a way that might be useful (although it may well feel good).⁣
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🔥Make sure that you sit up tall and lean from the hips. You may not reach as far but that is OK. If you want to stretch a bit stronger, put your hands on the floor behind you and push down and back.⁣
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