Coaching for British Triathlon Novice Triathlon Day

Last saturday I was invited to coach for British Triathlon for a womens only Triathlon day. 

We had 22 ladies on the course and after introductions it was clear they were all nervous about the swim followed by transitions and generally just feeling "silly" Our job was instill confidence and belief in their abilities and to help them with the technical side of triathlon.   

We asked them to let us know their own individual goal for the day and what they wanted to achieve. 

We went through how to put the wetsuit on, then entered into the water and split into 2 groups. The groups were fantastic and really embraced all the skills we gave them.  And during lunch they ALL said how much more confident they felt after the session. 

After lunch, we did transition practices, recce the run course (as majority were racing the next day in the novice event) andtook them to transition and went throught1 and t2.

We kept it relaxed, informal and questions were asked throuhgout the whole day.

The summary of the day confirmed everyone achieved what they wanted to from the days coaching.

Since the training day I have had 3 emails from some of the athletes telling me how they did and the fact they are already looking for future races!!  This really has made me happy.

I had the best time and have more coaching days planned through British Tri. 

Thankyou British Tri for the opportunity to help others.



Race Day

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 neccesarily 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 committment 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 .

#fitness #coach #triathlon #triathlete #results #mentor #athletes fitnessmotivation #fitfam


BIKE SKILLS TRAINING with Janette Cardy Performance Coaching.

Friday 14th April @ 3pm, we are meeting in the Cotswolds for a workshop specialising on bike skills.

We will address cornering, braking, running with the bike, gear selection and confidence building all ready for the 2017 season.    

£6 per person.  Spaces are limited. 

To book your place, contact

Bookings close wednesday 12th April.




How to stay motivated to achieve your goals in 2017

JC top tips to achieving your goals in 2017

Here are my 8 top tips to achieving your health and fitness goals in 2017.

1. Plan ahead. Plan your meals, your work and training Schedules. Write them down. Be accountable.

2. Treat classes and pt sessions as meetings that you just can’t/won’t cancel.

3. Have a couple of short term and long term goals. For instance to run a 5 km by Easter. Long term to improve on this time achieved. Also think how you will achieve these goals.

4. Commit to a class or a course of fitness and know its a regular part of your routine.

5. Join a class with a friend and buddy up. You are less likely to cancel if you are meeting your friend there.

6. If need be seek advice and support from a PT or Coach. Have a home programme written for you to follow and arrange to report in weekly. It will keep you on track.

7. Keep a training diary.

8. There are so many training options available. Find the one that works for you. Here at JCFitness we offer, classes, PT, Online coaching for Running and Triathlon, Online Short 5 day small group focussed training, Retreats, Fitness Days, Workshops and events.  There issomething for everyone.

Its important to enjoy your fitness. Find information about our classes, personal training and online triathlon coaching at