JBST Veteran Triathlete Dave Ambler

Signed up online: 6th January 2000
Contract signed: 6th January 2000
Coaching started: 7th January 2000
Coaching package: e-Coaching EXTRA

Before JBST: Dave was above ideal weight, no fitness testing, bike set up adhoc, nutrition hit and miss approach. He needed to change quite a few things. His goal was to break 45 mins for a 10km run.

Body Weight Changes:

Jan 2000 - 12st 10lbs (80.9kg) - 27% fat (Tanita) = 21.84kg fat
Oct 2002 - 10st 13lbs (69.5kg) - 18% fat (Tanita) = 12.51kg fat

Change - 1st 11lbs lost (11.4kg) - 9% fat loss = 9.33kg of fat lost (or 20.5lb, 9 bags of sugar!)

Sprint Triathlon (Taunton Deane .4/23/5km) Changes:

May 1999 - Swim 7:48 - Bike 51:53 - Run 24:09 - TOTAL 1h 24 mins
May 2002 - Swim 6:49 - Bike 43:44 - Run 20:32 - TOTAL 1h 11 mins (13 mins faster or 15.4%)

Improvement - Swim down 0:59 mins - Bike down 8:09 mins - Run down 3:37 mins



Goals & Achievements for 2002:

Sub 40 minute 10k - 39:26

Sub 3:30:00 Marathon - 3:24:15

Ironman Distance race completed - Longest Day 2nd in Age Group

HIMUK faster time - 5:06 5th in Age Group (18 mins off 2001 time)

Sub 1:30:00 Half Marathon - 1:28:19 (on a stormy day - 27th October)
(previous PB's 1985:1:29 when 29 years of age; recently 1998 = 1:45:10)

Quote: "I'm sure this wouldn't have been acheivable without your help and motivation. I know I said this last year but here's to next year"


JBST SMART Approach:

1. Build base with HR control, reduce body fat and increase fitness testing.

2. Integrate specific build up's towards key events.

3. Add in smart supplementation (PSP-22, Recovery drinks, Sodium Phosphate, Go Gels etc)


JBST SMART Lessons:

* You can improve in your 40's when training becomes "SMART" training.

* Building a base each winter aids recovery and faster times all through the season.

* Using technology (Maltron, Polar HRM and Cateye CS1000) gives better information to the coach and ensures optimal training and body development.