JBST Triathlete Peter Addison

Signed up online: Oct 2001
Contract signed: Nov 4th 2001
Coaching started: Nov 5th 2001
Coaching package: e-Coaching EXTRA

Achievement: Races London Tri Aug 2003 a full 18' faster than 2002

Pre JBST:
2001 first triathlon Teesdale Tri in 1:48:30
using home made energy drink, bike set up adhoc, training not structured,
usually finish in 25-50% of field in tri races, unsure about nutrition, never raced Olympic.

Improvement with JBST:
Starts October 2001 and builds a solid winter.
First Olympic distance Triathlon June 2002 - Prince Bishops Tri = 2:31:20
Set a PB of 2:20 at Ripon Tri July 2002
Races London for the first time August 2002 = 2:33:27 (29:48/73:19/44:52)
Races Teesdale Tri (first ever triathlon ) in 1:35:00 - 13minutes faster

A second solid winter with JBST.
Races Salford July 2003 in 2:23:54
Has a superb race at London August 2003 = 2:15:25(25:58/67:09/42:20)

*2005 Update Peter completes his first middle distance event at
Bala in 4:52 with Vitruvian planned for September 2005.



JBST SMART Approach:

1. Build base using aerobic triathlon training and technique sessions.

2. Adjust nutrition, tweak bike set-up & monitor weekly progress with:
swim, bike and run submaximal tests that are easily integrated into the week.

4. Just prior to London 2002 here's his specific pre-race 2-week taper:




5. Just prior to Salford and London 2003 here's his specific taper and 'recovery' weeks:




JBST SMART Lessons:

* You can achieve Olympic success on modest training (5-6 hrs per week).
Peter averaged 6hrs 20mins in the 40 weeks up to Salford and London in 2003.

* Monitoring of aerobic fitness development provides great incentive and ensures the athlete holds off from starting speed work too early.

* Training needs to be proportionally relevant to the athlete
In 2002 Peter trained 211 hours, excluding the final taper, split as:
21% swim, 45% bike, 29% run and 5% resistance training.

In 2003 Peter trained 262 hours, excluding the final taper, split as:
27% swim, 45% bike, 26% run and 2% resistance training.

*In his build up to Bala specific brick sessions (bike+run) and volume
were increased. First 12 weeks of winter base Av=6.66hrs, second half
of winter base = 8.33hrs (peaked at 10.5 hrs, with five 10hr weeks over
the March to June period)



Post Race Testimony 2002:

"Done it! Finished the London Tri yesterday in 2:33:27 - the slowest of my three olympic events this year - but without doubt the best. My stats were:

Finished in top 11% of my age group race - 29th from 286.
Swim: 29:48
Bike: 1:13:19
Run: 44:52

Loved the whole experience - completely different to the events I have done until now.

Swim went well. All your advice and try-outs on earlier events paid off. I seeded myself well. I got into the right place in the pack and stayed out of trouble until it settled. Got a bit squashed at the first turn but wasn't phased by it. Time was not great - but inside my target.

Bike was good. HR was in low 150s for almost all time - though kept dropping to upper 140s on long straights. Pushed harder from second half, but still went back into transition feeling good.

Started the run feeling the best I have ever been at that stage. The longer run sessions we put in since Ripon seemed to have really paid off. Couldn't believe how good I felt leaving transition. HR in low 160s throughout. Legs began to get heavy in the last 2k, but by then the thought of finishing was taking over.

Above all, though, I am certain that I felt so good thoughout the race because of your advice on preparation. The last two week schedule you provided felt just right. And your advice on nutrition leading up (and through) to the race was spot on. Thanks. Not only did it mean I finished in the top 11% of age group (which I would not have thought possible when we started last year) but I felt great with it. And incidentally, feel great today. Recovery has been rapid compared to first Olympic event.

Thanks again for everything so far.

Peter"