With winter training on the horizon, I joined my coach Jon Cowell for two days of detailed swim-bike-run testing to set a strong foundation ahead of Ironman South Africa. After my success at Challenge Almere, I was eager to reassess my current fitness, set realistic goals, and target improvements for the winter months ahead. This autumn, I’ve been reflecting on my progress and taking steps to structure training more effectively—and I’d love to share how we approached it.
Fitness testing with Coach Jon Cowell
In October, I travelled to Derby to meet Coach JC for two days of focused testing and analysis. The process kicked off with an open water swim session. JC followed me by kayak, filming my stroke, sighting, and rhythm. Fortunately, no major red flags came up, thanks to the time I’ve spent honing my open water skills during the summer.
Next was a lactate test on the TT bike—an effort-based test where I ramped up power every three minutes until failure. Starting at 100 watts and increasing by 20 watts per step, I hit 360 watts before calling it quits. By analysing my heart rate and lactate levels, we saw not just improved top-end power but also better efficiency at lower wattages, key for Ironman racing.
A win at Southampton 10k and running drills
Back in Southampton, I started tackling the weaker areas we’d identified, but I still needed to benchmark my current running fitness. To do this, I entered the Southampton 10K—a flat but slightly long course starting and finishing in the Premier League football stadium. I pushed hard and came away with a new PB of 37:07 and first place in the women’s race! It was a fantastic day, capped off with some goodies, a voucher for running gear, and the thrill of crossing the finish line in a premier-league stadium setting.
I also linked up with Paul Laslett, former GB elite runner, and now owner of Brightside PT for a run form analysis on the treadmill. We spent 90min looking at my running technique at different paces, then going into specific drills to improve my posture and knee drive. It gave me a clear idea of the main focuses and some simple pointers both for my easy sessions and for the fast quality runs. It’s great to have Paul and his endless running knowledge and contagious passion involved in my triathlon journey.
Looking Ahead
This autumn has been all about reflection and recalibration. By setting clear benchmarks and goals, I’m now better equipped to tackle the winter grind with purpose. The support from my incredible team—Coach JC, Swim Smooth’s Steve Bailey, my physio Jordan, running coach Paul Laslett, and the University of Southampton performance coaches—has been key to getting me here and their advice offers a solid foundation for the winter.
With clear goals and priorities, and a strong support network, I’m excited to see where this winter training block takes me. Onwards and upwards—2025, here we come!
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