8 top Tips to get the most from your Winter Training By Janette Cardy.

 8 top Tips to get the most from your Winter Training By Janette Cardy.

So, the season is almost over. Its time to reflect and analyse your season.

What went well, what could be improved upon?

What did you enjoy and what needs more focus?

So, here are my 8 top tips to get you ready for Winter and to make sure you get the most from your training during the darker, colder months.

  1. I encourage all of my athletes to have some time off. This does not mean no exercise at all, but its not structured. Each person, dependent on what races they did this season, has a different length of break.

  2. S and C is completed all year round by our athletes, but in the Winter we bring even more in. Making it more focused and specific to each persons needs.

  3. Sit down with your coach and plan your goals for 2020. Know your WHY. This will help you to stay focused and on track during the darker, colder months.

  4. Book a training camp. We have one for ALL. March 7-13th 2020 Portugal. Come and join us.

  5. Dont compare yourself to anyone else. This is YOUR journey and YOUR goal.

  6. Some of our squad athletes arent coached by us, but they are mentored. This makes them accountable and keeps them on track.

  7. Keep communicating. Maybe on our FB page, or come to group sessions, join in the Sportives we organise or the masterclasses we run Dont disappear.

  8. Remember, why you are doing this. What is your WHY. And remember to enjoy it. And I will stand by this saying I have…. WINTER MILES SUMMER SMILES. If you want a great 2020 season, put the work in during the winter months.

How do I get Faster Quickly?

I get asked this question ALOT!

As most of the athletes I coach are a little older and working full time with busy lives, training needs to be on point and it needs to fit in to YOUR work/life balance.

However, You have to remember there is NO quick answer or fix.

So, here are my top tips to help you to get faster safely.

  1. If you have a coach, trust them . Of course, work with them and communicate as a team, but listen to them.

  2. If your session says EASY, do it easy. You are not gaining anything by doing all of your sessions at the same pace. EFFORT means that and EASY means Easy.

  3. A recovery run flushes out toxins and repairs muscle tears which happen in a hard run. So do not underestimate the point of easy sessions.

  4. Do not miss your rest days.

  5. Be consistent with your training. You cant have a race in 3 weeks time and say you want to get faster quickly for that race. Its almost too late. the ground work needs to be done, now its fine tuning and tapering.

  6. Accept where you are. You might be coming back from injury or illness or have had a tough emotional year. It is what it is. Be grateful for the fact you are training and racing again.

  7. Do not neglect your cross training and your strength work.

  8. Training is training. Do not expect each session to be great or to be on point. Races are when we see the gains and the rewards for the hard work we have done. You should not be expecting or wanting PBs in training!

  9. Invest in sports massage regularly and work with a physio.

    Self care is not a wasted expense.

  10. Enjoy it. You are doing this for FUN.

    If you have any questions on coaching, training plans or training holidays, do not hesitate to contact us at janette@janettecardyfitness.co.uk

Today, I shared something SPECIAL

I am just back from speaking at the Women In Sport Summit and I cant tell you how many messages and emails I have received.

I practiced my speech but in reality today was a panel format and we were all asked questions.

I didn’t know what was coming and all I could do was to answer each question openly and with total honesty.

The last question, I actually had a “moment”

I don’t have any major symptoms now since the 2 strokes, but I do sometimes get confused and cant always remember things.

I was asked the question and within seconds I couldn’t remember what it was!

So, I decided to just answer in my own way! And that was to be totally honest about HOW I felt.

I found myself sharing ALOT more highs and lows than I ever planned to but I also announced (again totally unplanned) that I LIKE MYSELF.

The room was full and probably 98% were Women.

I got a massive round of applause which really surprised me.

Over lunch, I had a lady approach me and tell me I had really touched her with my talk, and in fact the whole room, when I said I like myself.

She said finally, we have a female who can say it and mean it.

I haven’t always liked myself. I lacked confidence as a child and a young adult. And even now, I over analyse sometimes, I worry BUT today was a real moment and it seems it was for others too.


Why don’t you start doing the same? Don’t aim for perfection but see yourself as others see you and see the good within.

Its a great feeling!!!

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An Honest Account from a Team Cardy Member on their first Triathlon

An Honest Account from a Team Cardy Member on their first Triathlon

This is a write up from one of our athletes who did their first tri this year.  Such a good read.  

Blenhiem Palace My First Triathlon
Ok so I lied to you already, this is going well right?!
So I’m fessing up here in my second sentence, this actually wasn’t my first Triathlon, it was my second. But it was my first proper big Triathlon event so that’ll do I reckon. The first only had 30 entrants and had more the feel and professionalism of running the egg and spoon race at the village fate as opposed the scale & grandeur of Blenhiem.

So it’s probably best at this point to give a little back story to my Triathlon journey, this wont take long! 2018 I hauled my sorry arse around Brighton Marathon as a challenge in the totally unspectacular time of 4 hours 40. looking back at it poor nutrition did for me hitting the wall at 18 miles. 2019 and time for a fresh challenge. Tricky, my long suffering and faster running training partner stuck the pin in and came up with….. drum roll, wait for it, Weymouth Ironman70.3 2019! Yes I know what you are thinking, total muppet, Why would you do that? Truth, no thought process or even idea of what it was or what it really entailed other than I didn’t actually know anyone who had done one so that was good enough for me! In fact I did not even relate Ironman to Triathlon, it was all a bit of a joke really. The only thing I really remember thinking at the time was that I was annoyed that I had picked Weymouth, I mean I could have had somewhere far sexier like Malaga or Rio, but I get Weymouth, oh great, just my luck. So basically I’m a Triathlete purely by accident.

By November 2018 I realised I had better pull my finger out and start training if this was ever to become a reality. December I go along to Tri Swim Club at Soho Farmhouse with Coach Janette Cardy.  I Swim two lengths, nearly drown, splutter, puff and inwardly and not so silently cry like a baby at the side of the pool. All the time whilst watching this pod of amazing  Dolphin like rubber hatted swimmers swim sleekly & tirelessly length & length. What had I actually done, why was I doing this?  I shuffled off to the changing rooms a humiliated 51 year old man, welcome to the world of  Triathlon big boy!

So instead of doing the sensible thing and quitting whilst ahead and with at least some dignity still intact I elected to plough on, each week slowly becoming part of the squad. lots of ups and downs and a huge learning curve, both physically and mentally. This is proper sport, a squad with GB athletes and a proper Coach who tell’s it like it is. We have fun but Listen and learn. Even at my amateur level this is totally different to anything I have ever done before, we are even referred to as Athlete’s, yes even me, Fat Tony, can you believe it?!

So, fast forward to Blenhiem, and my first experience of a big race, wow what an event. Two days in Sunny June, over 4’000 competitors, more than 40 race waves, 4 thousands spectators per day……don’t panic!

The rational for entering Blenhiem was to gain valuable race experience, getting the practice in for my A race. What does it feel like with 200 Athletes in the water at the same time? The transitions, where valuable minutes just get lost. How will you cope with wobbly legs out of the water or off of the bike? The unknown out of your control elements, like bike crashes or punctures? Even just arriving and the process of registering, racking up and setting up in transition. Hydration and Nutrition have you got the amount and timing right for the day? You really can’t train for these things, you have to experience them, see it, feel it, live it.

So how did the race go? Well rather than a blow by blow account here’s a collection of  my rambling thoughts from the day which maybe helpful, or likely not!

I was really lucky on the day to have Ange a GB athlete guide me through the day. Even so moments of near panic and outbursts of numptyism still reared its head! In truth I had been excited about the race for several days and consequently had had little sleep the night before. But at no point did I feel tired, adrenalin was definitely carrying me on the day.

Mistakes and silly little errors which can get you flustered are so easy to make. When putting on my wetsuit I realised I still had my shorts on. I jumped off the pontoon into the lake and nearly lost my goggles. Lining up for the start of the swim I found myself in the excitement at the front with the proper swimmers, I was about to find out what it’s like to be swam over! I forgot to have planned nutrition and a coffee only remembering too late as I put on my wetsuit. Out of T2 going into the run I went the wrong way and had to go back over 100 meters losing valuable time. The list goes on but the important thing is not to let these things over come you, keep calm!

I think the swim is probably most first timers biggest fear, and certainly was mine. There is something about swimming in open water which whilst being beautiful and so natural is also actually scary stuff. This is definitely where mindset comes in to play the most for me and the need to control myself. 300 meters in I found myself breathing heavily & doing the most ridiculous made up, head up stroke, what was that all about?! I stopped, reset my breathing, moved off again, slow but purposeful suppressing the panic which was thumping in my chest. By the time I was around the first bouy the panic was gone, job done, relax, breath, reach and stroke.

Get your crew there. The power of the crowd and your Squad to support you cannot be underestimated. Triathlon is essentially a lonely sport. You can train with other people but ultimately you have to do this yourself, its lonely out there. Blenhiem has a 400 meter run uphill from the swim to T1, frankly it’s horrible. as I came around the corner trying to peel my wetsuit to my waist I was met by Squad Cardy
 and my family all cheering for all they were worth, I can still here Ollie shouting “dig deep”, and the surprise in my wife’s voice when she realised that I wasn’t actually last! This seriously pushed me on, I had this, I was winning my race.

The biggest lesson I learnt in the race was to push on and push hard. Triathlon by its stop start nature has lots of opportunities for the time to just flit away. If you are there to actually race then push as hard as you can whenever you can. You cannot afford to relax because shit happens that you cannot allow for or control. For me when I was on the bike there was a crash, we had to get off walk around and restart on a hill losing momentum and time. The run was crazy hot, but that was not a reason to slow down if I could help it, take advantage when you can, when others are walking you can be winning.

Trust in the process, if you’ve done the training then you need to believe that you can do this, and let yourself do this, it’s your race. Triathlon is so rewarding, after all in what other sport do you have the opportunity to be crap at three things instead of just the one!

Open Water Swimming

A lot of people enjoy training outside in lakes and rivers. And I totally agree, I love it. 

However, I do see people losing fitness throughout the Summer as they just swim lap after lap with no focus to their training. 

Here are my 5 top tips to help you to get the most from your Open Water Training. 

1.  Have a plan and stick to it.  So, if you have written an interval type open water session then stick to that. Don't be swayed by friends at the lake.

2.  Make sure you warm up and cool down for each session. 

3. Work on technique and drills such as sighting, race starts, swimming round the buoy etc.  

4. Still do a swim session in the pool once a week.  I rtend to do my interval or pure speed session in the pool still and my skills, endurance and pace changes in the open water.  

5. Be consistent with your training.   


Janette Cardy Fitness 6 Top Tips to get back on it.

These arent New Year Resolutions, but realistic motivators to help you to make 2019 a fit and healthy one.

  1. Have a goal. Make it smart and personal to you.

  2. Have a plan so you can achieve that goal. If you dont have a plan, it just becomes a dream. We want it to be reality and actually happen this year.

  3. Commit to training with a friend or joining a class so you find it more difficult to skip a session or two. The hardest part of a workout, especially in the Winter, is getting out of the door!

  4. Plan ahead. Put training into your diary like a work meeting and then stick to it.

  5. Dont think ALL or NOTHING. If you have a bad day, dont give up, just get back on it the very next day.

  6. Enjoy yourself and the challenges you set. Do an activity and have a goal that makes you feel alive.

Good Luck and keep me posted how you get on.

We are here to help you, to motivate and support you on your health, fitness and nutrition goals.

Janette x


Am I fit and Healthy?

I always write from the heart and am possibly a little too honest.

But, although people tell me this, I have no plans to change!!

So, as I am approaching another birthday it gives me time to reflect a little.

As most of you know, I have worked in the fitness industry for a long time and I am probably happier in it today than I have ever been.

It has hugely changed and most of the time I like these changes and embrace them with a positive attitude. I am aware I have changed too and I think for the better!!

So, here is my take on how this happened.

20 years ago I focused massively on how I looked.

I relied on people telling me how slim or even using the word ” skinny” and took it as a compliment. I restricted things I was eating and never felt confident in my own body.

I see people in gyms nowadays who are so skinny and actually look very unwell. And I hear people congratulating them on their figures even though its quite obvious some of them arent healthy or possibly even well. But I am conscious not to judge as I dont know what is going on in their life as much as they dont know about mine.

8 years ago, I was seriously ill and things changed for me quite dramatically.

Initially I was really ill, then I was unable to speak, followed by sudden weight loss to sudden weight gain due to the medication I was .. TO KEEP ME ALIVE!

On one of those days, I was in a gym and 3 people told me I had put weight on!

I had its true. I had put on 4 lbs and was still a size 6. So, lets be honest, I wasnt fat. I was trying to get well and these people didnt know what was going on in my life but still felt the need to TELL me something about my size.

Moving on to today. How have I changed?

So here are my top 8 things that have changed for me.

  1. I accept I cant control what others say or think about me.

  2. I am comfortable in my own skin.

  3. I like my shape and my figure. I accept I am not perfect, but perfect in whose eyes anyway?

  4. I have a fit and healthy body of which I am grateful for.

  5. My body allows me to lift weights, to run, cycle, to swim, to work and to live.

  6. I threw the scales away a few years ago. My clothes tell me if I am putting weight on or not. And my own eyes!!

  7. I am still alive. It wasnt always on the cards I would be here to see another birthday let alone another 8!

  8. I am fit. I am good at what I do and I enjoy my life.

    Not that its important, but just in case any one is reading this that thinks this is now coming from someone who is trying to justify “getting fat”. No, I am not. I am still only a size 8-10 so that hasnt changed much, BUT my mindset and attitude has. I train for a goal now, and have a far happier, healthier balanced attitude to work, life, family, friends and knowing I can only control what I can control.

    Janette x


Make the Swim count this Winter.

Triathlon is my life.

Its my passion , my job, my hobby and where the majority of my friends come from.

Swimming is especially a HUGE part of my life and if 3 days go past without getting in the pool, then I just don’t feel right!!

Now, as a coach, I appreciate not everyone feels the same way about swimming!

But, I want to help you to make the most of your swimming throughout the Winter months, so next season, you can REALLY feel the benefits.

So, here are my top tips to get the most from your swimming.

Sessions don’t have to be long and boring.

I know sometimes athletes are put off by the fact, they have 3-4 km to do. So, don’t go to the pool and NO session gets done.

So, here are my 5 top tips:

  1. lets think of 30-40 mins in the pool. But make it specific and with a true focus. Are you doing an endurance set or an interval set? or is the focus, technique?

  2. Mix it up. Try different strokes to work different muscle groups.

  3. Do pace change in the pool. So, maybe a main set of 6 x 300 as 100 easy, 100 medium, 100 effort.

  4. Train with a friend if possible. I always hit slightly faster times when i train with someone else. It just keeps me “on it”

  5. Do some sessions without worrying about times. Just think of form, and ignore looking at your watch.

We regularly run swim clinics in Oxfordshire and our next one is November.

1:1 sessions can also be arranged.

If you would like to discuss coaching with Team Cardy, email us directly janette@janettecardyfitness.co.uk

Don’t put it off, make this winter or even the next month, a real swim focus. It will be worth it!



How to optimize your training if you are short of time.

We all have the same number of hours and minutes in a day.

This is the most common thing I hear from prospective athletes on a daily basis. 

So, here are my 6 top tips to get the most from your training and still have balance in your life.   

1. There is no secret. Its all down to good planning, communication and setting realistic goals. 

2. Plan your workouts daily and weekly with the home and family calendar. So, everyone knows what you are doing and when. 

3. Pick a race where you can add on a holiday for the family. 

4. For a period of time, possibly hire someone to do the cleaning or the garden so it frees up more time for training and family time. 

5. Have a coach. It takes the guess work out of the weeks and makes training specific to you and your goals. 

6. Listen to your body and rest if need be. 


Janette Cardy. 


Be a Champion Athlete & Mentally Strong

Here are my top tips to help you to be the very best athlete you can possibly be and mentally strong. 

1. Be Committed.  Set priorities and take care of them.  Aim to accomplish something in every day and in every training session. 

2. Set goals. Both short term and long term goals. 

3. Evaluate the things you did well in that training session, things you can improve on and things you learnt. 

4. Do what others wont do.  If you trully want to achieve your dream, then sacrifices need to be made. 

5. Surround yourself with like minded people. 

6. Be resilient and appreciate what you have and are doing.

7. Refresh and recharge.  Be totally committed but also be careful to not over extend yourself too early in the season. 

8. Invest in a coach.  Even coaches have coaches!

9. Work on changing 1 thing at one time. Be Patient.

10. LOVE what you do. 



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Calling all brides to be.......

Here are our top ten tips for getting in shape and looking radiant for your special day.

1. Goals.

You have an amazing goal to work towards so this is sorted! Create a picture in your mind of how you want to look on your wedding day. Make it realistic and then go for it!

2. Recruit a workout buddy.

Training with a friend will help you to stay on track and motivated. Maybe get you and your bridesmaids working out together.

3. Keep a record.

It helps you to stay on track.

4. Hire a professional.

You have enlisted the help of a professional caterer, photographer etc, so why not get the help from a professional fitness trainer. This is a wedding present that can really pay off, not just for the day but long term too.

5. Consider a Fitness Hen party.

These are hugely popular and can be catered for your specific group. Zumba, Fitness Pold Skool, etc. You could even have a groom vs bride day with your respective parties and do “its a knockout” .

6. Dont go on a diet.

Sensible eating habits are recommended.

7. Choose the right workout.

One that fits into your lifestyle. You dont have to make the gym your second home, as at JCFitness we provide lots of ways to train that are both affordable and manageable for everyone.

8. Keep moving.

Use the stairs, get off the bus early, walk around the shops in your lunch break. These are just some of the ways to keep active and burn off extra calories throughout the day.

9. Drink up!

Drink plenty of water. Water helps the body shed toxins and can help you avoid snacking during the day.

10. Enjoy this time!!

Good Training Principles by Janette Cardy

Good Training Principles for your BEST 2018 Triathlon Season by Janette Cardy, British Triathlon Coach.

Here are my top 10 best tips to getting your training right this year.
1. Plan your training schedule daily, weekly and monthly.
2. Make your goals specific.
3. Build your training plan gradually, ideally no more than 10% a week. 
4. Be committed and be consistent. 
5. When you are writing your training plan,  factor in daily life commitments.
6. Keep a training log.
7. Make sure you always warm up and cool down in every session.
8. Include strength and conditioning workouts in your weekly plan.
9. Do not avoid your “weaker” element of training.
10. Consider working with a coach who can write your sessions, your plans and mentor you physically and mentally to top performances this year. 

For further information or to discuss training options available, contact us directly for an informal chat.


This week,  I worked with a client on her "vision board" and how we can make changes to her life. New job, new friends, new social life. We put things in place. And of course its not going to happen over night, but we have short term and long term goals, and we definitely are not trying to change  ALL  of these things at once.

I also worked with another client on mindset for competitions.  And in fact, the format is very similar. Planning is essential, short term and long term goals and also reviewing after each training session and race.

I was also asked how do I do it?  How do I stay "on it" all the time. Work wise and training and competitions. 

I actually didn't know the answer there and then. So, went home and thought about it in detail. 

Firstly, I am far from perfect and this isn't about saying you need to do it my way. 

This is about demonstrating what works for me right now. It might change in the future but this is my strategy at present.  

1. Each day I aim to advance and develop.... In business and in fitness.  

2. Each day I appreciate the fact I am able to do what I do. It was almost taken away from me 8 years ago due to ill health and so each and every day I appreciate what I can do and what I can achieve in that day. 

3. I imagine what it will feel like when I have achieved that particular goal. I feel it,  I see it and I take myself to that place as much as I possibly can. 

4. I make lists. Lists each day and each week. I schedule training, work and even rest into my daily plan. 

5. If for any reason, my plan changes, I accept it.  If i get caught in traffic and cant get to a training session for the planned 90 mins, and can only do 45 mins. I accept that and give it my best for that 45 min session. I cant control everything!

6.   I really enjoy what I do. The training, the work, the studying, learning new skills and challenging myself each and every day. 

Now, here is what I would like to improve on as like I say, I am far from perfect. 

I worry ALOT. I worry I didn't explain myself enough in a class. I worry I might have pushed an athlete too much. I worry I maybe didn't smile enough at someone!  But, how I get round this is I always aim to give my very best. In EVERYTHING I do. So, if I do upset someone, i just hope they know its never intentional and always comes from a good place.

I am not as patient as I would like to be. I am def patient with my athletes and clients but not with myself. I want things today. I  expect improvements from myself quicker than I would ever expect from an athlete I coach.  So, how I deal with this is I use my coaches head and tell myself to chill!  

I will work 24/7 if I get the chance. Being self employed its tough saying No or turning an opportunity down.  How do I work on this, well to be honest, its work in progress. But, one thing I am trying to do, is not reply to every message the instant it comes in. Its ok to leave it 24 hours and maybe have time to think about the answer.  

I am very lucky. And  I know that and appreciate that. I don't have a big house, I don't have millions in the bank. But, I have health, a loving family, great friends, a career I love and I am a strong independent woman.   

So, keep working on things we can improve but also appreciate where we are right now. 








Coaching with JCFitness

Coaching with JCFitness

Every coach is unique and every athlete responds differently,  so here at JCFitness we try to work with our athletes to learn how THEY respond in various situations.
Lets be honest, not every race goes to plan.  
Thats not necesarily due to lack of training, but it could be a mechanical error, sleepless night before the race, awful weather conditions etc…
What is important is to have a plan worked out between you and your coach and mini goals to try to achieve within that race.
And remember, we can only control what we can control!!  

An athlete we are working with raced last weekend and we set some goals for her to hit. It wasnt based on time but more on mental prep, confidence and using skills learnt.
After a race, we always get our athletes to reflect and to see if we reached the goals and how we can keep improving.

A little insight into this athletes feedback and reflection is here;

1. start at the front. i looked around and the people i wanted to be like were nearer the front, so although I didnt think i would keep up the whole way, i gave myself a much better chance by starting in the correct place.

2.  a JCF style warm up. I felt so much better after my 25 min warm up.

3. Chase the person ahead. I kept picking someone in front of me and aiming to overtake them. I havent done this before and it really helped me to creep forwards but also to stay focussed.


This is awesome reviewing and allows us (together) to address things we can improve on and also to acknowledge the improvements being made already this season. Our partnership is exactly that and is great Team work with 100% communication and commitment from both sides. 

To discuss training with JCfitness Performance Coaching or to arrange to speak to one of our athletes for an honest insight into how it works, contact us on janette@:janettecardyfitness.co.uk .