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

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!

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.


believe in yourself.png


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.