We are a Triathlon and Running coaching team dedicated to helping you achieve your goals. Since I took up triathlon it has become an absolute passion of mine.
As a busy father of three, business owner and athlete myself I fully understand the constraints training can have on life and life can have on training. The experience I have juggling the above means we can devise a plan that works around work, family and life whilst on a clear route to achieving you're goals. I am a coached athlete myself and my coach's input towards my goals is invaluable as it
04/09/2025
to one of the most enjoyable days I’ve had so far this year. Enjoyable in a weird way to most, but I seriously loved it. I was so close to booking another full distance for 2026 but I’ve stayed strong, decided not to rush and decided 2027 will be the year 🏊 🚴🏻 🏃♂️
07/08/2025
to when it all started to really kick off in this sport.
Slide 1 - My first ride outside on a road bike. I used to ride everywhere by bike as a kid. This reignited the love for cycling for me 🚴🏻
Slide 2 - My second ever run event with when he was much quicker than me 🚀
Slide 3 - A local run for men’s mental health organised by a fresh faced founder of 🙌🏻
Slide 4 - A couple of handsome fellas
Slide 5 - A couple more handsome fellas
Slide 6 - Me lugging my 94kg frame round the London stadium. Since starting triathlon and getting the bug I now come in 10kg lighter 🩻 people that haven’t seen me in years always looked worried when they see me now 😅
I will be active until the day I can no longer be. The ability to move I think is the biggest gift for our physical and mental health. I’m aiming for Kona by the age of 70 so I need to keep fit right up to when I’m good enough to qualify which I estimate to be between 60-70 😅
30/07/2025
Just a few thoughts 💭
Anyone else feeling this after the first half of the season? 🤔
22/07/2025
There is a lot more involved in doing what we do than the finish line photos on Instagram will often show. I could have probably done another 10 slides of the ups and downs of this 26 week journey.
If anyone has any questions let me know. I’m happy to help!
Got a full distance race coming up soon leave me a 🙌🏻
With thanks to
My family for their patience while I do this sport ❤️
My mates for pushing me to book Roth 🙌🏻
Lucija for the support with the training 🙌🏻
Jake .performance for the bike fit 👌🏼
for the masters sessions 🏊
for supporting while I stepped back from coaching for a bit 🫶🏻
The technicians in the hotel 🔩🔧
20/07/2025
The Run - 3:53 🏃♂️🐌
Roth has a one-lap run, which I was looking forward to—especially the canal which is iconic.
Out of T2 we were welcomed with cold sponges. Washed the dried salt off my face and neck and settled into a rhythm early. Started conservatively, knowing I was under-fuelled and with a mouth like the Sahara.
3km in, pro men coming the other way at around 30km. They looked how I felt which was a nice boost. Hit first aid station hard in a quest to balance the books: ice, water, ISO, gel, more water. Left the Coke for now as I planned to hit that later on in case it unsettled me. In hindsight I should have just necked it.
Still dry. Sloshy stomach. Next aid station—careful sips. 10km in—I knew I was way behind on nutrition. Strap the f**k in because this run is going to be a slug fest. 15km—I’m still ticking over nicely but know the fuel light is coming on. Coke time. Nothing’s sitting right. Still feeling majorly dehydrated. Picked up an orange cola gel. Yep, that got chucked.
At halfway, Andrew and Grant passed me. I think they could see I was climbing a wall. Grant passed and gave a pep talk: “Look after yourself. If you need longer walk breaks to get it in, take them.” That chat saved the back end of my marathon!
32km. The wall. Worse than anything I’ve experienced. Hit more caffeine—but I was running on fumes and even our dear friend caffeine can’t help when you’re already past the point of no return. Everybody talks about this point in a marathon which I’ve experienced, but in a full distance it pinches different! At this point I knew Sub-10 was gone.
35km—I passed Grant. In pain. Final 5km: lumpy as you can see in the video. I’d heard about it. It’s probably not even that bad, but 90% into a full it bit. At 41.5km—you turn and see the finish.
As I got onto the start of the carpet I pulled up with cramp but still kept moving. I managed to shake it off and take the last right turn where I tried to smile for the camera. Hands out, looked to the sky, and tried not to cry.
Not the run I had hoped for but unfortunately rookie mistakes with nutrition scarpered my goal of a 3:30 run. Lesson learned and I will be back to put that right.
19/07/2025
Challenge Roth Bike - 5:00 🚴🏻💨
Target: Sub-5 and a well-executed nutrition plan. I got one out of two.
The bike was fairly uneventful—the benefit of seeding yourself properly in the swim for once. Good rhythm early on. I got a bit excited in the first hour, but I had a word with myself—you still have a marathon to run mate.
Weather was decent—low 20s, climbing towards mid-20s. On climbs, I was getting hot, but a bottle of water at the aid stations over the head sorted that. Around 60km, a group of 6 of us—on for ~5hr splits—formed. All riding fairly. I’d pull away on descents, they’d catch on the lumpy bits. Officials were excellent—penalty tents were filling up with drafters nicely.
Made two mates—a Spanish guy who liked my name (“Lewis Justin” 🤦♂️—thanks autofill), and a German guy on a Canyon (of course). We kept checking in on each other. It was cute ☺️.
At 70km—Solarberg. Wow. You hear it before you see it. Unreal. Goosebumps.
Halfway—Garmin says sub-5 is on. Let’s go.
Nutrition started becoming an issue. My strawberry & kiwi carb mix? Terrible decision not to swap this out for orange. Mouth dry. Downed last of my electrolyte bottle. Grabbed an ISO, skipped the last Beta Fuel—which meant it was lighter on carbs. This is where the nutrition plan started to unravel.
Second time up Solarberg—still packed, still magic. Last climb before Roth—chain off. Quick fix—30s lost.
Back into Roth, downhill (into a headwind), volunteers take your bike off you—what a treat. Jog to the tent, bag handed to me, another volunteer empties and packs everything. She tells me I look great (liar) and wishes me luck.
Just a marathon to go 🏃♂️
17/07/2025
Challenge Roth Swim 🏊 - 1:09
Overall, I was happy with my swim. It was non-wetsuit, and they lifted the rope when I was halfway to it from the steps into the canal, which I estimate cost me around a minute. Luckily, non-wetsuit swims don’t faze me. It just means I have to swim more consciously—as I can get lazy in a wetsuit.
Once through the rope, we were properly off. Jesus Christ, I’m actually doing this. A few hundred metres in, I realised the seeding was spot on—everyone swimming around the same pace. After about 600m, I was free from flailing limbs and found a decent pair of feet.
At 800m, I felt some foot cramp coming on—not ideal. Trying to stretch while swimming is like dragging anchors. I slowed down enough for a few others to pass. But I shook it off and found rhythm up to the turnaround.
On the way back, I hugged the bank to avoid current. After 400m, I found another pair of feet to latch onto, pushing through to the bridge. Looking up at the bridge and transition, seeing crowds packed into it, and hearing that noise—it was something else.
Under the bridge, final turn, things got chaotic—proper washing machine. But nothing a wide stroke and a few flying arms couldn’t sort. Out of the water, grabbed my bag, into the tent—greeted by a helpful volunteer who basically dressed me. Why can’t all races have them?
11/06/2025
Cotswolds 113 Bike - 2:20 - 🚴🏻💨
Didn’t have a bad bike considering I was on my own for 90km, unlike some of these people that have been racing Ironman 70.3s recently 😛. I’ve been feeling strong on the bike recently and the target watts felt comfortable on the day. At no point did I feel like I was pushing above where I should have been. It’s pancake flat on this course but that doesn’t mean it’s easy. You will be pedalling and in aero for the whole duration of the bike leg, unlike a rolling course where you will get a bit of respite occasionally it makes it a very fair test and a good reflection of where you are bike strength wise. So with that in mind I’m pleased with how it went. I best bike splitted my bike leg and it was a 2:19. Happy to be within a minute of that especially considering a bit more wind turned up on the day than expected.
My position feels good at the moment. Much more comfortable than I was and I think that may also be a factor for why I can push better power now and I felt much better getting into the run. Thanks to Jake .performance for helping me with the position.