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JBST coach
Joe Beer
JBST SERVICES
SMART
coaching
get success
that
other athletes get.
What have you learned from JBST in 2003?
"1. Base building
2. Ironman training
3. How to finish Ironman"
- Ian Kennedy
KingFisher Triathletes
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JBST
Coaching Testimonials
SMART coaching that gets you
success, the thing that other athletes dream of.
That's what JBST is all about. Getting athletes faster and reaching
their goals!
Here are a sample of the testimonies and race performances from the
last few years.
Remember SMART training is - PROVEN!
Here's the proof of the pudding...
Latest testimonials 2005 to 2007
are here
"Dear
Joe, I was really really pleased with my result in the Ball Buster.
Came 5th overall and only 1 min from
third. Had some technical problems with my bike which was annoying –
couldn’t get in my 53 chaingring for the whole of the second lap!!!
Anyway I really enjoyed the race – took it very steady and was
relaxed. Aimed to complete not compete as we talked about. Again
I was really annoyed that the guy in 3rd was drafting on the bike but
never mind – I vented my frustration at him as he passed.
Considering my preparation I am chuffed
to bits – I could be dangerous if I trained hard for this event.
I would love to win it one day (in my dreams)
Thanks for your help "
Lee Piercy,
Duathlete, e-Coaching client EXTRA, November 2004.
"Hi Joe
Really pleased with my times for Liverpool Triathlon.
25:25 swim, PB on the swim for 1500m
1:10:37 bike, PB but bike computer gave av 20.1mph and only 23miles
so a a bit short.
54:49 run for 10.5k another PB
2:30:46 overall another PB by more than 10mins.
And, as I keep telling people, Bronze Medal for 3rd in Age Group and
significantly closing the gap on my competitors. 38th female out of
68.
Sorry if I've repeated myself but I'm really excited by my result.
Thanks. "
Debbie Sheridan, Triathlete, e-Coaching
EXTRA client, September 2004.
"Just a quick line to say i had another good one at Sevenoaks -
I came 38th out of 230 or so with a time 5 mins quicker than 4 years
ago - Iwas particularly pleased with then run - the bike was not one
for the larger athlete!
That's a season with 5 good triathlons and no duff ones - very pleased!"
Ian Kennedy, Triathlete, e-Coaching
EXTRA client, September 2004.
"Thanks to you, I have achieved performances and
enjoyed moments of self awareness – when you achieve your fullest
potential and have complete mastery of physical, mental, internal and
external environments – that many people never experience.
I sometimes felt this state of grace when I was rowing at University;
it’s pretty amazing to think that I’m still doing it at
35. So whilst we may not have made the World Championships, I
can settle for the 22.42 10 mile time trial, the great series of races
in 2002, breaking the hour one cold September morning on the A30 and
going sub-19 minutes for Springfield 5km in 2004.
I have so much to thank you for."
Andrew Dodd, Triathlete, JBST Athlete Aug 2001 to Aug 2004.
"Thank you for
guiding me through my first full time trial season in 2004!
I could never have imagined before
the start that I would achieve PBs of 23:08 (10 mile) and 1:02:43 (25),
and 2nd place in my club's Handicap Championship all from just a few
hours training each week.
I've learnt a massive amount from you over the months including the
use of Polar HRMs (with download analysis), correct pacing strategies,
proper recovery with SIS drinks, best aero bike position, etc. And to
top it all, I got a whole page article devoted to my 25 mile TT training
and pacing in Cycling Plus (September 2004) as written by you!
I must be one of the rare breed that is actually looking forward to
getting a really good winter of base training done to aim for even bigger
improvements in 2005!
Thanks again."
Adrian Slack, Time Triallist,
e-Caochign EXTRA cient, August 2004.
"Over the past
two years your services have given me a great motivational boost and
whenever I've asked for and received tips or specific sessions they
have been first rate and my (very few) performances have proved that.
I'll definitely be back in touch when I'm a little bit more settled."
Ross Muir, e-Coaching Standard Client, August 2004.
"Grateful thanks
for all your help you have realised my potential (still more in the
tank you will find it), I have learned how to train smart and maximize
my training time and ensured there was a home life balance. You have
kept me motivated, as some times it has been difficult to drag myself
out to train, however with my plan it has been easy to plan the as best
I can. The hard work has definitely paid off with the string of pbs
and podium places.
Every event I entered I have
been pleased to say there has been a massive improvement. The only problem
is now I have set this high standard I will have to maintain this level
of results. My focus next year will be the Ironman so am keen to teach
my body some real feats of endurance and not the high intensity of the
Sprint/ Olympic events. Keep up the good work!"
Eric Downey, e-Coaching
Standard Client, August, 2004.
" May I first start off and say
a really big THANKYOU!
With your help and support and constant belief, I achieved a Course
record tonight on the P471C which has stood since 1995! I knocked 3
seconds off the course record which now stands at 32:52 for 14 miles.
Also I have achieved something that I have only dreamed about doing
for a couple of years, which was to break 20 minutes for 10 miles which
I done in the Poole Wheelers 10 in a time of 19:56. Once again
Thanks Joe it’s been much appreciated."
Andrew Cooper, Time Trialist (Primera.com),
e-Coaching client, June 2004.
"...find the coaching good and useful and
it certainly helped improve my results (outside top 20 in Worlds to
5th place and 2nd in Europeans). Think probably major benefits were
simply getting me more structured, trying but probably not succeeding
to get me to drink more(!) and certainly tapering far better."
Ian Ford, Silver Medallist World Duathlon Championship 2003,
e-Coaching client, 2003-2004.
It was really satisfying to have things come together like they did
on Sunday.
Position was 54th. Your advice not only helps me to do the best
I can but also to enjoy it.
I was struck by how many other people did not seem to enjoy it or didn't
want to ride another 50.
Thanks"
James Hector, Time Trialist (racing
National '50'), e-Coaching client, June 2004.
" I Won the ISCA Duathlon. In a time of 1hr and 2 mins and
28 secs. I ran the first run nice and easy and built up towards the
end."
Mike Bourne, Duathlete, e-Coaching
client, June 2004.
"Joe, two years ago, I'd never even competed
in a triathlon, and thanks to your help
over the past 2 years, I've got to a level I never though possible -
I've made it on to the GB age-group team for the World Tri long Distance
Champs in Sater, Sweden.
Thanks for everything, but I'll stop short of recommending you to my
friends
in case they learn the correct way to train and start kicking my arse!"
Chris Hewings, Triathlete, e-Coaching
client, June 2004.
See his First Ironman Finish details here
"Dear Joe, I am just writing
to let you know how delighted i am with your training service.
I have only been with you eight weeks but already the results are fantastic
and beyond any of my expectations:
NewForest Duathlon - 8th overal (first time done the event)
Hereford Duathlon - 3rd overall (29th last year and 8 minutes
quicker)
Swindon Duathlon - 4th in age group & qualifying for the
British Age Group Team for the European Duathlon Championships
(18th last year in age group) & 6.5 minutes quicker).
My confidence has been boosted no-end
knowing I have you as my coach providing a superb training programme
for me.
Also physically I feel fantastic, whereas before joining I would feel
tired most of the time, now I am full of energy.
I would thoroughly recommend your service to anybody wanting to improve,
whatever their level."
Mike Ackary, Duathlete, e-Coaching
client, May 2004.
"Hi Joe, I will send you my diary tomorrow, but I couldn't
wait to tell you that I had a fantastic race today.
I knocked 10 mins off my time of last year. I am over the moon.
I was going for 5/6 mins less than last year, I would never have thought
to improve by 10 mins.
Did PB on the 400m swim 7:18, PB on the 19.5k bike 38:26 and even my run
was faster than last year 25:55.
Total time 1:14:50, with over 3 mins wasted in transitions, but we will
work on that.
I look forward to your training plans for Windsor.
Thank you for your help."
Francesca Wright, Triathlete, e-Coaching
client, May 2004.
"Since joining up with
JBST 18 months ago my training has becoming much more structured. There
is now a reason behind every training session I rarely ever go out
for a 'ride'. Joe has given me practical and sensible advice concerning
my diet and has helped point out various supplements, which have aided
both my performance and recovery. But
above all I benefit from the knowledge that there is someone at the end
of the phone (and now MSN Messenger!!) to advise and deal with the small
problems that arise. It's when things are not going well that I speak
with Joe the most. To have that sounding board and guidance available
is central to my training."
John Ibbotson, Pro Cyclist, e-Coaching client, May 2004.
"I am still a little amazed at the result I achieved today in
the Bournemouth Arrows 10.
After having an 18 months break from competition, I decided to start training
again to compete this season.
Due to the success I achieved in 2002 with Joe's help I decided to return
to JBST, since then Joe has given me support and belief that I would be
able to reach the levels that I had previously.
Well today in my first competitive outing since 2002 I set my second fastest
10TT ever, in a time of 21:02 and finished 6th overall. Here's to the
rest of the season and fingers crossed I might get my first 19 minute
10TT" Andrew Cooper,
Time Triallist, e-Coaching client, April 2004.
"I qualified in 7th place. Had a great race, you really go tme
there in great shape.
Thanks for all your advice and support. I couldn't of done it without
you. Thsi is the best day of my life!
You now need to get me in shape for the World's!"
"Felt amazing on the bike, this is my best race ever."
Mike Bourne (text and e-mail messages respectively), Duathlete, e-Coaching
client, April 2004.
"One thing I should say is that I remember the form I filled
out when I first started with you, asking what it was I wanted to achieve.
My answer was to see how far I could take my cycling before age really
imposed itself, and for that I needed some good guidance.
I definitely got the guidance and I know I achieved my goal. Considering
I was previously regularly overtrained and had never run over 7 miles
I've learned a huge amount. Thanks very much for your help.
Not that you're necessarily rid of me
yet. Once I've started sleeping more regularly, moved to a place where
my training runs and rides are anything but over-familiar and I'm suddenly
at the bottom, not the top end of my age group, I may well try and sneak
in [to JBST coaching] again.
Thanks a lot."
Mike Edwards, Road/MTB Biker, e-Coaching client, 2003. E-mail March 2004.
Coaching Testimonials 2003...
"As you can see my last
outdoor bike test was a pretty slow session (average hr of 131) but
I did a time of 56:08, 10 minutes faster and 15 beats lower than this
time last year. Thats a pretty good improvement. In the last year I've
also dropped from 74 kg to 65.4 kg. I've not done too much running so
I've not shown a big improvement there but it feels much easier.
Thanks for the last couple of years
training, I've learnt a lot and completed two Ironmans which I don't
think I would have even contemplated without your help.
Thanks"
Simon Morton, Triathlete, e-Coaching
client, October 2003. See his progress here
"Completed Teesdale tri
at the weekend - I didn't think it would be possible to cut much time
off my 2002 time at Teesdale (which was itself a massive improvement over
2001) - but found myself crossing the line with almost 4 mins to spare
on last year. Got to hand it to you - in the two years I have been with
you my numbers from Teesdale (on the same course each year) speak for
themselves: 2001 - 2002 -
2003
Swim 10:29 - 09:45 - 08:43
Bike 63:24 - 47:35 - 50:58
Run 34:36 - 37:42 - 31:38
Total 1:48:29 - 1:35:02 - 1:31:19
Position 50th -20th - 13th percentile
Two years ago, I would not have thought
this possible. It has given me a good boost towards the last race of
the season on 21st Sept."
Peter Addison-Child, Triathlete, e-Coaching EXTRA client, October
2003. See his progress here
"Joe, I can't really thank
you enough ! If you told be at the start of the year that I'd improve
my Ironman time by 53 minutes in the space of a year, I wouldn't have
believed you !
To do 4hrs 33 at Sherborne was beyond my wildest expectations, and has
given me the confidence to set bigger and better goals for next year (
after a few weeks spent in the pub of course!).
In addition to the training advice you have given me which has been second
to none, the tips for race preparation were equally important and played
a huge part in my performance on the day.
Thanks, thanks thanks !"
Chris Hewings, HIMUK'03 Finisher, e-Coaching EXTRA client, September 2003.
[Aberfeldy] Probably the hardest race I have ever done. The
bike course was just evil. At the end of the first climb my speed was
15.2 mph avg., 12 miles in. It was a slog trying to get it back up, still
EVERYONE suffered, either on the bike or after on the run.
Need to work on getting another 2/3 kg's off and get the climbing up as
this
is where I lost time, if that works I WILL GET TOP 10 NEXT TIME.
Still, best ever placing in a Scottish
Champs [13th], so well chuffed. Once again, your input proves invaluable,
especially on the feeding side. I was banging the carbs in after our conversation
on Monday. A lot of the guys were suffering more than me."
Alan Cardwell, Triathlete, e-Coaching EXTRA client, August 2003.
"Just a quick mail to let you know I did 21.57 in last nights
10. The conditions were windy cross head on the way out and cross tail
on the way back. I did what you said and left it in the 12 all the way
back from the turn (well apart from the bridge). However, my cadence was
around 80-83 but it felt comfortable. I didn't look at my HR once.
I am really pleased with that ride. No one else got under 24min. The other
thing I did was adjust my saddle I lifted it up and forward by about 5mm
and it felt really good as I think I may have been a little too stretched
out."
John Hollier [Team Kona], Road Rider, e-Coaching EXTRA client, August
2003.
"Well it's a funny old world.....have just confirmed my London
time at 2:15:25.
I can't believe it - third race in four weeks and I break my previous
PB by over four minutes.
Needless to say I am delighted - not least when I had gone into London
with a "take it as it comes" approach after focusing on Salford
last week. It gets more bizarre.
The swim was possibly my worst ever. The pack was so tight together
that I actually had to tread water briefly at two points - and got no
free space until 750m! It was the worst "thrash" I have ever
encountered, but I felt amazingly calm and reckoned at least I would
be fresh for the bike if I couldn't get space to swim. Despite all that,
my swim split was 25:58 - less than a minute outside my target. I am
staggered.
Bike was solid - central London cycle
route was less exciting than it sounded. Split of 1:07:25.
Run felt really strong but (in another
bizarre twist) was nearly two mins slower than Salford a week ago. I
had been hoping for a time close on 40 mins, but split was 42:20.
After all the incremental advances of
this year, this feels like another big step - only 25s more and I could
get under 2:15! Weird! A long way from last year's London time of 2:33
- albeit on a different bike course.
Followed your taper plan again - another
winner."
Peter Addison-Child, Triathlete, e-Coaching EXTRA client, August 2003.
See his progress here
"Just a quick note (again) to say thank you. This is getting
to be a habit !
I did my first 10 for 12 years last night in 22:55, and couldn't believe
my eyes when I saw the time! Bearing in mind I'm training for longer distance
triathlons, this result shows that
I'm definitely heading in the right direction. Roll on HIMUK 2003 ! "
Chris Hewings, Triathlete, e-Coaching client, June 2003.
"First tri of season today
(Southwell Sprint). Took four minutes off last year's time on same course
- and only just missed going under the hour by less than a minute. A good
morale boost early on - especially when I was beginning to feel that things
hadn't been going well enough to see any significant advances. Have to
say that your advice on fuelling tips; a proper warm up routine; and the
taper before all worked really well. Thanks. Apart from their actual benefit,
I think they give a psychological boost as well - approaching the race
methodically and giving a feeling of being in control."
Peter Addison-Child, Triathlete, e-Coaching EXTRA client, May 2003.
"Thank you for a fantastic
Millfield Triathlon camp we all benefited a great deal from all the
advice we have been given. The programme of training and lectures was
in the correct proportions and the organisation was second to none.
I have learned so much and I hope to have a much better year this year!
I will have to consolidate all the advice I have been given and put
it into my current training programme!
Thanks a million - I will be recommending this to other club members!"
Eric Downey, Triathlete, LPG Easter
Tri-camp 2003 attendee, April 2003.
"Joe just a quick
note to say thanks for your encouragement and advice so far I'm
feeling loads better than last year and am looking forward to some fast
times at the end of the year..."
Chris Hewings, Triathlete, e-Coaching client, March 2003.
"Just a quick note to say
thanks for yesterdays training day. There
was some really positive feedback from people on the way out and the
whole day was pitched at precisely the level we were after. I have to
say as a "coach in training", of all of the coaches I have
met and listened to, on both coach courses and training days, your method
and approach to training has been the closest to the way I would like
to develop and it was inspirational for me personally to see what I
believe in, put over so well.
I hope your journey home wasn't too
horrendous and I'm sure I will see you again.
Thanks again"
Rich Carr, Triathlon Coach to Kingfisher
Tri Club, February 2003.
"Thanks for chat yesterday,
I am really pleased with the progress that I am making, RAMP testing is
nearly best ever and it's only January. I'm definitely looking forward
to racing."
James Hector, Time Trialist, e-Coaching Client, January 2003.
Coaching Testimonials 2002...
"With the benefit of
perspective now (3 weeks) I am very pleased. I trained
hard (and smart !) for 8 months and represented my country at the ITU
World Championships
which was my goal. For this I have thank you again. Your focussed recommendations
on my programme allowed me to improve dramatically and realise this
goal. Now for next year !"
Ted Larkin, Triathlete, after ITU World Triathlon Championships 2002
- Irish team
"Well I did Dublin in
2:36:17 !!! About ~20 mins faster than my estimate.
Thank you.........the speedwork over the past couple of weeks really
helped I think. I don't know my placing but they have said to me that
I can join the Irish team (age-grouper 40-45) at the World Championships
in Mexico in 7 1/2 weeks.
My overall heart rate was 154 bpm (2:27
> 147bpm). I felt quite strong and not too tired at finish.
I look forward to a chat to plan the next 8 weeks."
Ted Larkin, Triathlete, e-Coaching
EXTRA client, September 2002 (qualifying for World Champs)
"Completed last race of my season yesterday - Teesdale Tri.
This event was the first tri I ever attempted last year. Last year's time
was 1:48:30. Yesterday I clocked 1:35:00. I knew it would be faster but
was surprised by the margin of 13:30 - especially because this was my
"wind-down" last race and I took up your advice to take a "happy-go-lucky"
approach and felt very relaxed. I finished feeling great. It
made me realise how far I had come since 2001 - and how much I have
learnt in the last year.
Lots to build on. Above all, I realised how much my confidence has grown
over the last 12 months with your guidance. Thanks. "
Peter Addison-Child, Triathlete,
e-Coaching EXTRA client, September 2002
"Good news. Had a GREAT
race at Castle Coombe yesterday !
Running was MUCH improved and I had a strong bike aswell. Didnt race to
HR as advised and
this definitely helped with the running. Could have perhaps pushed a bit
harder on the bike especially when the wind was behind. Here
are a comparison of times from June 5th and August 7th.
| |
RUN 1(2m) |
T1 |
BIKE(10m) |
T2 |
RUN 2(2m) |
TOTAL |
POS |
| JUNE 5th |
12.00 |
0.48 |
24.59 |
1.30 |
12.31 |
51.48 |
35/152 |
| AUG 7th |
11.21 |
0.48 |
24.21 |
0.42 |
11.55 |
49.02 |
18/202 |
Overall Positions include relay teams as
well. As you can see there
has been a real improvement in 2 months and I am REALLY pleased with
the running as you can imagine. It is a GREAT confidence boost. HR averages
were 174 for Run 1, 163 for bike and 175 for Run 2. I averaged 168 on
the bike in June.
Feeding was spot on. Warm-up using bike
for 15mins and just 5mins of running seemed much better.
All I can say is GREAT coaching !! Thanks
for the encouragement especially
when things did not appear to be going as I had hoped.
I can't wait for the rest of the season
!!!"
Steve Ward, Duathlete, e-Coaching
EXTRA client, August 2002
"Joe, Thanks once again for your help assistance and support
in steering me through my first Ironman distance triathlon (Longest Day
2002). Your advice generally and specifically on the right way to 'feed'
on the event proved to be spot on and I doubt I would have completed the
course (in 12hr 17mins) without it and recovery has been rapid. I look
forward to recommencing training with you on my return from holiday."
Dave Ambler, Triathlete, e-Coaching
EXTRA client, July 2002
" Did the club 10 last
night.......and WON!! Irecorded 23:40 in far from ideal conditions. The
guy who came second issomeone I've never got within two minutes of previously
....so last night wasa good night to beat my PB for 10 miles by 2 min
16sec!! Once again there
was a strong headwind on the way out which meant that thereturn was
bullet quick. Either way, HR data was also pleasing - Ave HR 157, Max
164 - so I feel like I paced it right: harder than a 25 but not to blow
up.
23:40 and 1:01:39. Can't quite believe
I've set two PBs on hard courses
within the space of two days. I was elated driving home last night.
Thank you!!!"
Andrew Dodd, Triathlete, e-Coaching
EXTRA client, June 2002
" Did as you suggested
and rode in a bigger gear...
I felt like I was turning a gear all the way round. I even ran out of
gears at the finish, anyway I did 27:05 another course improvement of
30 secs. Incidentally the conditions caused everyone else's times to go
backwards! "
Adrian Reynolds, Duathlete, e-Coaching EXTRA client, May 2002
" Just a quick mail to let you know that I rode a 10m TT last
night and finished in 23.59. Didn't ride to maximum, felt great and after
only 3 months training I am obviously delighted with how things are going
! That new position following the Speed Clinic is definitely helping !! Thanks
very much for your help. Can't wait for my next duathlon !!! "
Steve Ward, Duathlete, e-Coaching
EXTRA client, May 2002
" Thank you very much for your email. I am so happy to inform
you that I am doing well. This year I have raced two races, the first
race was 100km and I took 5th position in a time of 2hrs 25min out of
55 riders. The second race was 150km, 6th position, clocking 4hrs 25min
out of 78 cyclists. The second race was used to select Kenyan cyclists
for the Commonwealth games.
Kenya will be represented by the professional cyclist only. It's unfortunate
for me because I am an amateur. My plans for next year are to participate
in All African Games which will be held in Nigeria and Olympics Games
2004.
It was my first time to use creatine and I found it was wonderful. Please
I would like some creatine and other cycling fuel to boost my speed endurance
and stamina. "
Morris Otieno, www.bikeshop.uk.com
rider in Kenya, May 2002
"I got a new course record last night at the Poole Whs club 10
in a timeof 21:32 which was a real surprise because I did like you said
and went and had an enjoyable ride, which included not wearing a skinsuit,
aero helmet or overshoes! And it was a considerably windy evening! This
is the third fastest 10 ever for me!
I must say a big thankyou for all the advice and help you have been giving
me so far, I am really looking forward to the rest of the season."
Andrew Cooper, Time Traillist, e-Coaching EXTRA client, May 2002
"My first race of the season - the City of Durham Duathlon on
Sunday.
My splits for this event were as follows: Run1
21:50 (39th) Bike 51:24 (25th) Run2 22:27 (28th)
Final time and place 1:35:41 - 28th out of 55 finishers.
Overall I am happy with my race on Sunday and the midweek time trial.
Both show, I think, that the base miles I have put in over the winter,
especially on the bike, have increased my endurance and stamina. I am
also feeling more confident on the bike, 25k on Sunday, for example,
now feels like a short ride."
Richard Dodgson, Triathlete, e-Coaching
EXTRA client, April 2002
"Hi joe, by following your
SMART training programme the time taken to complete my Wednesday loop
ride has came down from 1.49.57 to 1.44.37 with a 50% decrease in time
spent in the progressive anaerobic zone. Even though my average HR has
remained constant.
I can't wait until the season starts. Thanks for being a SMART coach."
Stephen Vaughan, Time Triallist, e-CoachingXTRA client, March 2002.
"I'd like to thank you for your coaching time so far. I am really
looking forward to the coming season to see what I/we can achieve.
Thanks"
James Hector, Time Triallist, e-CoachingXTRA
client, March 2002.
"Hot off the press - Cardwell ranked 6th in STA standard triathlon
rankings, senior male for 2001. 12th overall. Not bad for an ectomorph
(aka fat boy). Current form suggests more to come in 2002.
Also ranked 18th for OW ( Grand prix) events which included a sprint event
( too short for me).
Had they stuck with the original 3 to count instead of 2, I would have
been 4th.
The big fella is absolutely stoked!!! Also managed a 26min '10 ' on the
turbo tonight at my new settings , which is 4 mins off the PB!
JBST scores big success. Previous best ranking 13th. Partly down to your
input and reassurance. Cheers mate!"
Alan Cardwell, Triathlete, e-Coaching EXTRA Client, March 2002.
"Joe. I'll tell
you what, I'm waking up thinking what training am I going to do today?
What can I do on Thursday? etc... That hasn't happened for about five
years.
Thanks again."
Paul Shipley, Triathlete, e-Coaching EXTRA Client, February 2002.
"Thanks for a brilliant
day. I've had loads of positive feedback from people at the club. You're
relaxed/informal approach worked very well. The day has certainly got
people thinking about their training and nutrition - me included. On
that note you'll be glad to know that I have stopped buying those nasty
Nutragrain bars and instead stuff my face with the hydrogenated fat
free Jordans bars!!!
Thanks again for a great day."
Tony Dix, Tri Team Gloucester, January 2002.
Coaching Testimonials 2001
"Good news on re-tests. Treadmill test showed improvement
across the range, so decided to re-try RAMP test which had shown no change
at re-test. Realised that I had re-tested at wrong cadence (ie too high).
Explains apparently poor result - and accurate re-test showed marked improvement.
Couldn't believe it. It all seems to be working, even after just three
weeks!"
Peter Addison-Child, Triathlete, e-Coaching client, December 2001.
"I love this personal service. It makes me even more convinced
I have made the right decision and you will help me regain my form. I
have just been spinning so I feel motivated again. Thanks for the goal
setting form, December looks good."
Paul Shipley, e-Coaching client, October 2001
"Splits - swim 35.35, T1 4.46, bike 2.47.34, T2 4.05 run
1.51.39. = 5:23:37, 339th.
The level of strength and comfort I felt throughout was phenomenal and
I am sure this is as a direct result of the work we have done in building
the aerobic system over the last nine months.
All the pre-race preparation - fuelling, hydration, rest and relaxation
was superb. Your advice and guidance was invaluable ( as well as being
good fun). To quote - mucho respect and mucho thanks!!"
Alan Cardwell, Triathlete, e-CoachingEXTRA client, HIMUK Finisher,
Sept 2001.
"I completed my last race of the 2001 triathlon season yesterday,
a team event over 400m, 38k and 5k. My individual time for the swim was
7:42 and 19:40 for the run, the team time for the bike was 1:10, being
able draft makes things a little easier.
So that's it for the 2001 tri season, one in which I achieved my main
goals and generally enjoyed myself. Thanks again for all your help and
advice. I now plan to have a long rest, no structured training, just general
stuff to keep fit."
Richard Dodgson, Triathlete, e-Coaching client, HIMUK Finisher, October
2001.
"Having spent all summer defending my training regime to the
no pain, no gain brigade, I was of course rather smug after Saturday's
efforts.
We had 7 starters for what was to be 80 miles bike and 16 cross country
on
the run. Only 3 finished. I am struggling to describe how strong I felt
over
the whole course. We sat pretty steady ( HR sub150) on the bike apart
from
the 2 main climbs, which lasted around 35 mins each. Average speed came
in at
17.9mph, even with stops for calls of nature and a puncture.
The run started off a bit frisky with HR just over the 160 mark. Managed
to
settle down when the boys began to feel the pressure. Couple of lads joined
in on the second lap of the run and I was able to pace from them. Ended
up
with a negative split on the second lap!! Took 17 mins off Gregor who
was
fading fast at the end"
Alan Cardwell, e-Coaching EXTRA client, HIMUK finisher, October 2001.
"Incredible! From an initial 10 mile TT time of 26.32 at the
start of the year to 22.28 (22/9/01) an incredible 4 minutes and 4 seconds
off my time.
Thanks Joe, the planned training, speedclinics, regular testing and vast
advice has paid real dividends this year, from the little things like
cleat adjustment to dietary and training advice it all adds up and has
produced a result even I considered unachievable, I am now looking forward
to what we can achieve in 2002. Thanks again Joe."
John Milkins, Vet Time Trialist, e-Coaching client, September 2001
"Just to say thanks for your help and encouragement over the
last two years. Due to your input my Taunton sprint time has reduced from
1:24 to 1:18 to 1:11 in the last three events, 2:20 for the Shropshire
Olympic and 5:25 for Llanberis (359th overall) a feat I would never have
thought possible two years ago.
Once again many thanks and here's to more improvement next year."
Dave Ambler, Triathlete, e-Coaching client, HIMUK Finisher, September
2001.
"Thank you and thank you again. Half Ironman UK did 6:11.30 (placed
827/1400 overall, 107/145 in age group). I AM THRILLED. I paced myself
very well, enjoyed myself, finished feeling good and have almost no soreness.
"
Ted Larkin, Triathlete, e-Coaching client, September 2001.
"I did Sevenoaks Tri and knocked just under 4mins off of last
year's
time (4% improvement) so that was cool, came 24th of of 217."
Pete Robins, Triathlete, e-Coaching EXTRA client, September 2001.
"Just to say thanks, I have no doubt that I would not have
gone below the hour without your help and advice, and to achieve two minutes
below the hour is almost unbelievable. Thank you."
James Hector, Time Triallist, e-Coaching client, August 2001.
History:
Aug 1992 - 24:10 for 10 miles
May 1997 - 27:08 for 10 miles
Back to cycling 2000 season
September 2000 SPEED Clinic session
Mar 2001 26:09 for 10 miles
After 6 months JBST coaching:
22:31 for 10 miles - all-time PB
58:00 for 25 miles - all-time PB
Note: as of August 20th 2003 times were improved to: 22:03 (15/6/02) and
57:28 (9/8/03).
"I'm very pleased with how things are going. the training
feels too easy but
the RAMP test shows I'm improving even after losing a week through illness.
I've only lost a little weight but it seems to be all fat loss."
John Galloway, Fitness cyclist, e-Coaching client, August 2001.
"Morris Ochieng has recently won two national races in
Kenya. He has benefitted from continual support from both Joe Beer on
the coaching side and AVC (http://www.bikeshop.uk.com) with equipment.
Morris said he 'needs to improve both Speed and Endurance. By improving
these I will enable to go fast and for long'. "
Richard Grigsby, Team Director and Rider - www.bikeshop.uk.com,
August 2001.
"Having been to see you on May 9th for a power test and chat
I took on board
all of what we discussed. I improved my diet, more fruit, less fat,
I increased my training sessions to 4/5 times per week, I stuck to 80%
aerobic 20% anaerobic, cycled for a longer time, had more enjoyable
runs and cycles.
The result, I have dropped 3.5 kilos, my fat percentage Tanita scales
dropped from 17.5% to 14.5%, I have a four pack, both my cycle times
and running times improved."
Simon Haggarty, Duathlete, SPEED CLINIC Client - August 2001.
"Saturday was a 50 mile ride into the Scottish
borders with some 3000ft of ascent - in 2hrs 34 mins which is the 3rd
consecutive improvement this summer ( last time 2:38, last year 3:06).
I was then able to brick this with a 4 mile run at 145hr in 33 mins."
Alan Cardwell, HIMUK entrant, e-Coaching
client - August 2001.
"It just gets better
22:44 yesterday evening. Winning time 21:15 I came 9thequal.
Nearly every time I get on the bike I do a PB. You did say I had a 22
in me."
James Hector, Time Triallist, e-Coaching client - August 2001.
"My fitness and self belief has improved immeasurably
I now know that I can maintain the speeds necessary PBs before
the end of June (21.23 for 10 miles and 56.22 for 25) not bad
for an old fart!! And you say that there's more to come can't
wait! "
Mark Ashton, Vet Time Trialist, e-Coaching client - June 2001.
"Joe's detailed analysis of my heart monitor data combined
with Speed Clinic and RAMP Testing had enabled
a strategy to be established during a Face to Face Session for my latest
25 mile TT attempt. The results were encouraging to say the least, improved
my 25 time by just under 4 minutes and the very next night achived a
PB on the local 10 . Thanks Joe, your training really works."
John Milkins, Vet Triathlete and Time Traillist, e-Coaching client -
June 2001.
"The National Duathlon Champs went really well.
I cam first in my age
category and 2nd overall which completely exceeded my wildest expectations.
Why did it go so well?. PREPARATION and PLANNING
I must thank Joe for helping me put structure, science, balance and
common sense in my training programme and racing - he has helped me
go from a virtual novice to national age group champion in little more
than 2 years"
Lee Piercy, Duathlete, 2nd National Duathlon Championship - Age Group
Winner.
e-Coaching client - April 2001
"It all went perfectly, all the planning and preparation
was bang on: did 3:13:45 from the start gun to the end, 3:12:09 from
Start point to finish line. Thanks for all your help this far, it would
definitely not have gone anything like as well without your advice."
Mike Edwards, 2001 London Marathon finisher and Cross Trainer.
e-Coaching client - April 2001
"I've been following your tips for quite some
time, and appreciate them very much. I contacted you about a year ago
re- being a large guy and using the HRM effectively. You suggested using
the 180 minus your age formula, which worked well and within a year,
I've lost 3 and a half stones. Impressive I know, but I would like to
shed some more, as I think the excess weight is hindering my running
performance."
Roger, Fitness rider, Feb 2001.
Coaching Testimonials 2000
"Just to let you know I followed your advice
about eating more on my Sunday club ride. I was amazed how much better
I felt when I got home. I hadn't realised that I felt so tired before
from the lack of fuel not from the exercise. My wife thinks the session
was worth it for that one piece of advice alone."
James Hector, SPEED CLINIC client - October 2000
"I thought I would drop you a line about the taper you recommended
for the Longest day. It worked very well I followed it to the letter
and while cutting down heavily on training I kept to my usual diet with
a couple of extra H5 drinks in the day,and by Thursday before the race
I was like a cat on a hot tin roof. I was so full of energy I felt like
I was going to explode.
Thanks for your help, and i will be
in contact soon for some coaching advice for next years race (sub 12hrs
I think)"
Dave Bale, September 2000
"Thank you for your advice a few weeks ago.
Since then I have been climbing in the Quantocks at least once a week,
and using a higher gear.
One hill is just under five miles long and rises 170 metres so its about
3% average. It just goes on and on and on. I now definitely go faster
up hill and on the flat. I can now close the odd gap in the club run,
and did 50 miles in 2.44 on a BHF charity ride recently."
Greg Venn, May 2000
"I like if I may to take this opportunity to say how good
some of the
regular eMPOWER Mail's are, it's surprising
how these short tips etc. have improved things on the training front
generally for myself and others - meaning that we often forget about
planning and recovery which are fairly important at this stage as
the season gets closer."
Simon Johnson, June 2000
"Many thanks for your advice given a few weeks back now
in my run up to the Longest day. I followed your tips and whilst never
fully recovered felt much better on the day and finished my Virgin attempt
in 12.09. I want to be a new member of Iron distance club. Yours gratefully
in sport."
Dean Sparrow, September 2000
"So on the whole, considering I'm not an "athlete"
training for a specific event, just a fat bloke trying to avoid more
investment in new pants, I'm well pleased, I feel better and the old
gear is starting to come back out of the wardrobe as I shrink.
Thanks very much for taking the time
and trouble to advise me - it is much appreciated. Once again thanks
a lot."
Dave Quinn, March 2000
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