training DAYS

Fit 4 Tri offers a range of different triathlon specific courses, usually from November through to April during the race preparation phase of your season. Our most important coaching tool, video playback recognises the importance of visual feedback, after all “A picture is worth a thousand words”.

Enjoy training with like minded people and be part of our motivational, lively and fun sessions. The athlete to coach ratio is low and the facilities are excellent.

If you are interested in individual, group or club coaching please email or call Jon.

physiological testing days

In 2012 Fit 4 Tri held two run and bike testing days at Crystal Palace.  They were attended by a range of differing ability athletes training for very different events.   The tests were well received by athletes in terms of taking the guess work out of their training and being given advice and training tips specific to their event.

Bike testing by Fit 4 TriHere's some feedback from two participants:

Nicola Rahman training for the Race Across Britain 2012, a 960 mile cycle ride in 9 days from Land’s End to John O’Groats said…
“The session involves riding a time trial following a simulated course on the computer whilst monitoring your power, cadence, heart rate and gear selection.  Jon continually guides you in making sure you are cycling in the right gear and cadence for maximum power output. The power of each leg could be individually measured and showed I had an imbalance of a dominant right side by almost 20%. By watching the power output of each leg on the screen I could balance the two out and by the end of the session had it almost 50/50 equal and a much more efficient power output.

The session was a great help for me. I came away with information on how to improve my cycling – especially relevant to an endurance challenge. Jon has written a report on the optimal heart rate training zones and given me some training session ideas – one of these being single leg exercises to improve the ‘pull up’ of the pedal and get more from each revolution, otherwise I’m going to end up with very tired quads doing all the work!”

Grant Georgiades, training for the London Marathon undertook the lactate run test…
With the London Marathon looming in 14 weeks I thought it would be very sensible to take part in the Lactate Threshold and Maximum HR test. If you’re going to be running for up to 6 hours a week you definitely want to know that all the effort is going to pay off.

Lactate threshold testingI have to admit I was a little apprehensive in the build-up.  Any test that has the intention of making you reach your maximum heart rate is never going to be pleasant but Sheila and Anna were very calming influences. The test begins gently for approximately 10 mins, then gradually every 3 minutes the intensity builds as the speed is increased by 0.8 kph. Each time Anna increases the speed she also asks you to place your feet either side of the treadmill so that she can give your ear lobe a painless prick in order to assess the levels of lactate in your blood. Once it’s clear you have reached your lactate threshold the really fun part starts. To obtain your maximum heart rate the speed of the treadmill stays the same and the treadmill gradient increases by 1% every minute. It’s short and sharp and as hard as you want to make it.

A day or so after the test I received a detailed analysis of my results that have proved very useful. I was given clear pace and HR zones for my recovery, long, tempo and max effort runs. It turns out my maximum HR is a bit less than I expected. I’d been running my slow runs too fast and my fast runs too slow!

I wear my Garmin during races and when I download the data its almost uncanny how my performance correlates to how well I’ve stuck to the HR zones given to me in the test results analysis. So far, touch wood, the marathon training is progressing very well and injury free. I’m now hoping to achieve a time 15 mins quicker than I expected when I started training for the marathon. It was definitely money and time well spent.

Thanks to the Crystal Palace Sports Injury Clinic for the use of their facilities.

The video on the left shows clips of Karen's swimming 'before' and 'after' attending one of the Fit 4 Tri progressive swim courses. It also includes some of the drills Karen focussed on to correct her technique over the three sessions.


I found the swim technique sessions really helpful. It was hard work focussing on specific elements of my technique for a concentrated period of time, but it's definitely paid off. I'm much more aware of what I should be doing and can feel when it's going wrong. I can slow down and refocus to get the feel for the catch and have already noticed a difference in the speed I'm moving through the water, and with less effort. I'm hoping for some PBs in the swim section of this year's triathlons!
Karen Ayers