WhittleFit Athlete Spotlight: Darren Goswell

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For November we focus our WhittleFit Athlete Spotlight on long course triathlete Darren Goswell. Darren is a personal trainer, coached by coach Lawrence, and targeted an Iron distance race in France for 2017; lets hear what Darren has to say about triathlon, soccer, working in a health spa and this years racing: 

  • What got you started in multisport?
    • After spending a year in America coaching “soccer”, I returned home with some pretty banged up knees so figured I would give swimming a go. I had swimming lessons as a kid but never really stuck to it. I jumped in the pool for the first time and managed a measly 4 lengths, as competitive as I am I was embarrassed and frustrated. In this moment, I decided it would be a good idea to enter my first triathlon, an Olympic distance event in Portsmouth. The bit of extra motivation soon had me swimming sets of 400m, 800m and 1500m and I never looked back.
  • How long have you been with WhittleFit?
    • I started training with Coach Lawrence last November and I have just started my second year with him.
  • Tell us about your home and work life?
    • I work as a self employed personal trainer and sports coach, so my work-life balance is pretty healthy right now but hasn’t always been the case as previously I was a Spa Manager at a 5 star hotel which certainly came with a hefty work load and long hours. Thankfully now my job enables me to train, and maintain a healthy social life.
  • What was your first race?
    • As I mentioned previously, I entered an Olympic distance events in 2013, but just before that I figured it would be a good idea to do a sprint which was in my home town of Reading. Good idea I did this, it would a huge learning experience, the swim in particular but that’s what Triathlon is all about.
  • How many races have you done?
    • I’ve done several half marathons and a couple of marathons, I don’t tend to race much as I like to hold back an unleash on just a few events a year. I have completed 2 long distance events, crashed out on two and completed 3 half ironman events along with several other shorter distance multisport events.
  • What advice would you give someone starting out in multisport?
    • Don’t be afraid to try, don’t be afraid to fail. There are so many events to get involved in, covering all sorts of distances. If you don’t like swimming, do a duathlon, if you don’t like cycling do a swim-run event…..so many options you just have to look for them. Multisport is all about trying to new thing in my opinion, and trial and error, if something doesn’t work for you, experiment and find something else.
  • What is the most rewarding part racing endurance or multisport?
    • My head is telling me to type the large amount of food I can eat but I had better not put that as the top reason. I think the most rewarding part is when people appreciate the amount of work you have to put in to get yourself to a certain level of performance in not just one, but three disciplines. The camaraderie between athletes is always incredible to experience on a race day too.
  • What is your biggest accomplishment so far?
    • After completing IM Wales in 2014, I thought it would be fairly plain sailing from then on, however I crashed on in the two years which followed. This year I decided to take myself out of the country and try my hand at IM Vichy, which proved to be fruitful. I managed a time that I was pleased with overall, and yet still left with several things I knew I could improve on. That said, dusting myself off and completing Vichy is my bigger accomplishment so far and has given me lots of motivation to complete Challlenge Roth and IM Vichy next year with flying colours.  

 Thank you Darren for your comments and congratulations on a great result at Ironman Vichy! You proved that training consistency coupled with structured, progressive training provides the platform for a successful race - very well done! 

Beginner Sprint Triathlon training plan now available!

Beginner Triathlon MistakesGo from triathlon zero to triathlon hero with the help of WhittleFit's beginner sprint triathlon training plan.

Our brand new Zero to Hero Sprint Triathlon Training Plan is for new and novice triathletes and people who want to enter their very first sprint triathlon. The aim is to get you to your goal with a clearly structured 16 week plan which avoids over training and injury. Over the 16 weeks we'll build you up from total novice to one where you'll be confident enough to complete your very first triathlon. The plan is structured with just the right balance of challenging and achievable training.

Is it for you? Are you a new or novice triathlete? Is this going to be your first triathlon? Are you looking for the peace of mind and confidence of a training plan designed by a specialist triathlon coach? If the answer is yes, then it's for you!

What's involved? Because this plan is aimed at novices and beginners, it progresses gradually to ensure you achieve your goal without injury or over-training. The plan lasts for 16 weeks and builds progressively, starting with a combination of shorter swims, short rides and walking/running, and finishing with you being able to complete your first triathlon!

The beginner triathlon training plan is available on the Training Peaks coaching platform and you can find it HERE. Check it out today! 

Coach Rhys joins WhittleFit!

IMG 7793We're very pleased to announce the arrival of a new triathlon and swimming coach to WhittleFit! Coach Rhys joins WhittleFit immediately and brings a wealth of knowledge with him, from extensive coaching and racing at the elite level.

Rhys believes in well-planned consistent progression, backed up with a strong testing protocol. Everyone is time-crunched, so every minute counts, so why waste it? 

Here's a quick snapshot of Rhys background and experience:

Coaching achievements and qualifications: 
  • Currently studying a masters in sports coaching 
  • BSc(hons) Sport and Exercise Science and another in Coach Education and Sports Performance 
  • BTF UKCC level 2 triathlon coach
  • NSCA certified strength and conditioning coach (CSCC)
  • ASA swim teacher
  • Cardiff-Met University triathlon/cycling performance director 
  • Welsh Triathlon BUCS University coach 
  • Coached age group to elite level athletes 
  • Coached athletes to Kona starts and representing GB at middle, Olympic and sprint distance championships

Rhys personal athletic achievement: 

  • Represented Wales many times at Home Nation Championships (senior and junior) 
  • 7x Welsh triathlon champion in sprint, Olympic, duathlon and middle distance triathlon
  • Raced as a pro at Ironman 70.3 events and British Elite series for several years 
  • Held the welsh 25-29 age group 1500m and 400m swimming record

 Rhys has limited coaching slots and many of them have gone already, so if you're interested in coaching please CONTACT US today! 

WhittleFit Athlete Spotlight: Trevor Batey


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This month we focus our WhittleFit Athlete Spotlight on long course triathlete Trevor Batey. Trevor is coached by coach Lawrence and this year his sole goal was to go sub-10 at an Iron distance race; lets hear what Trevor has to say about triathlon, what got him into the sport and this years races: 

  • What got you started in endurance/multisport?
    • I’ve always enjoyed running and mountain biking and had developed into a reasonable endurance athlete in these disciplines.  In 2009 I was encouraged by my brother give a triathlon a go and despite an atrocious swim (it still isn’t great!) I found I wasn’t that bad at racing.  I loved the buzz of pushing myself to my physical limits and family rivalry is a bit like a red rag to a bull.  From there my love of racing continued to grow.
  • How long have you been with WhittleFit?
    • I’ve been with WhittleFit for 12 months, having joined in Nov 16.  I had reached the point with my previous coaching set up where I needed to make a break and start afresh.  I knew Mark Whittle through my time in RAF Triathlon and after an initial approach and consultation was able to get a place on his team, coached by Lawrence Cronk.
  • Tell us about your home and work life?
    • I work full time as a Project Manager and my wife is a Solicitor.  So between us, our love of sport, two children and a cat and dog, it is a very difficult balancing act to get things right.  We are very time critical, which is probably one of the hardest challenges though; however, the support we give each other is crucial to a successful racing season.
  • What was your first race?
    • In terms of multisport it was the London Triathlon in 2009, where I finished in a time of 2:29:48 – with a 35 min swim!  I’ve always enjoyed road and cross country racing of all distances but this was the catalyst for me getting into multisport racing, since when I haven’t looked back.
  • How many races have you done?
    • I’ve got race records for 160 events of all kinds, over the period 2009 – 2017, from running through to a various selection of multisport events, covering all distances from Sprint through to Ironman.
  • What advice would you give someone starting out in triathlon?
    • In general terms, I would say that all the advice that is out there rings true and I can’t add anything that probably hasn’t been said before.  However, during the last 12 months, for me the key has been: Consistency & Repetition.  Over the winter 6 months or so, my Weekly Training Plan varies little from week to week but it is the consistent repetition of this training that gave be the base to then use as the springboard from the start of the race season to build on towards my A Race.  On top of this, I would say that long term planning has been the most critical aspect.  I have an 18 month Excel planner (who doesn’t love a good spreadsheet!) on which I overlay every conceivable personal, social and racing event – in effect an amalgamation of all my calendars.  This way, my coach can look at things and know how to plan my training across the year and I can make sure I don’t make too many mistakes in developing my Weekly Training Plan.
  • What is the most rewarding part of your journey racing in endurance or multisport?
    • I think being able to complete each week of training, as prescribed, week in week out.  I find that hugely satisfying and if I train hard, then I can race easy.
  • What is your biggest accomplishment so far?
    • Completing the Outlaw in 9:55:07.  Having done two Ironman races previously a combination of poor preparation and environmental factors meant I never made sub-10 but it was something I knew I was capable of.  As such it had been gnawing away at me for a while and was the millstone around my neck.  I moved to WhittleFit and set the goal for 2017 of sub-10 for an iron distance race and concentrated all of my effort into this.  Thankfully all the pieces of the jigsaw fell into place on race day and I was able to hit my target.

 Thank you Trevor for your comments and congratulations on a great result at The Outlaw! Your consistency in training, coupled with the coaching provided by Lawrence Cronkcertainly paid dividends - very well done! 

Team WhittleFit racing roundup - 21st & 22nd October 2017

It's that time of year when weekend races are becoming fewer and fewer, but we did have a few WhittleFit athletes out racing this weekend: img 1484563241 Cyclone24 2017 Sharers Image7

  • Cyclone24: at the time of writing, the Cyclone24 (24 hours on the track at Newport velodrome) is still ongoing. Reports are that Craig, Chris and Neil (all riding for different teams) started really well, but fatigue is now kicking in……keep going guys, only another 5 hours to go!
  • Abingdon Marathon: Stu Fraser, coached by coach Chris, raced the flat and fast Abingdon Marathon this weekend and finished off a great season with a 3hr01 marathon! Great running Stu!
  • Silent Valley 10km: WhittleFit coach Lawrence and his wife, Laura, raced the off-road Silent Valley 10km race yesterday and came home with some prizes! Lawrence was 3rd overall and Laura was 2nd female, very well done guys!