Your personal diary is shared by me to the e-mail address you have given me.

You may need to sign up to a gmail account to access this - though there is no need for you to have to use Gmail for e-mails.

If you have ever used any other Google Product (Circles, Images etc) you may be able to enter using your previous google sign in details.

If you have a home or work e-mail that you also want to be able to access the diary through then please send me it or use the “Request to Share” function.

Yes you can copy one row or a series of records across into your diary.

Google works like Excel so it’s just copy, cut and paste.

Amended: Not necessarily. Copying between documents will not work for all formatting and formulas properly (perhaps different for doc owners). Best way is to first copy the page into the new document, and then you can cut, copy and paste as in Excel

DM Sept 2012

Whilst it is useful for clients to send me their user name and password the best way to use Garmin connect is to export me the ORIGINAL file for me to open my end using iSMARTtrain for Mac. I can see the data in better detail, highlight areas to find out exact workout segment variations and compare two similar workouts by laying one set of data over the other.

Okay to restore any changes go to FILE > SEE REVISION HISTORY

Then look for the date you want to restore back to by looking at the drop down in

column that appears on the right hand side of the diary.

Click on the require date e.g. Oct 15, 11:56 and then click "Restore this revision"

They are exactly set up to your needs, recent conversations and eventual goal(s).

There may be overall build regimes (e.g. An Ironman build planner)

but it’s meant to be that we follow your progress by testing, planning

then re-testing to see you have absorbed and improved.

It is not a cut and paste for all clients to follow the same.

Yes, similar sessions can be applicable for many people

but you do not, for example, all do a CYCLE for 1h at 18:30 on Wednesday.

It must be built around your lifestyle, goals and level of fitness.

They are evidence-based, proven and flexible.

A time triallist who was top-10 in the country told me this and I have never forgot it:

If you do what you always did you'll get what you always got. There are changes in

knowledge and equipment and ideas that mean we can always improve on what we've done before. Thirty years into endurance sports I am still doing new things and learning new things.

Amend: 20 years ago if you had said 25mm tires @ 95psi; wearing long socks and not using Vitamin C mega doses we would have be dumbfounded.

We can look for an alternative but letting "Coach" know beforehand this also lets me give

that "missed" slot to someone else. Miss too many slots and you've now taken up 3 or

4 athletes slots and got no-where. The best course of action is:

1. Let coach know (if you can beforehand) and rearrange (if free times allow) by text/e-mail

2. Put questions in an email in case no slots are free and we have to wait another 7-14 days to talk.

3. Book out the following weeks call time in your personal diary (and online training diary) so its not missed.

If you do sometimes forget the following will help to reduce wasted call times:

(1) If I have not heard from you after 3 minutes of an expected call I will often

text your mobile number (if you’re a “forgetter”) - say if you want this.

(2) Set your own calendar to remind you 5 minutes before our expected call.
PREMIUM athletes have the coach call them, so no need to set a reminder.

(3) You can always ring, e-mail or text to say "Can I re-book please?"

With many clients at various places and on various numbers I would be forever chasing.

PREMIUM level clients do actually get called by the coach, but STANDARD and EXTRA clients call the coach.

If you put my numbers in your mobile/iPad or Desktop address book you will always be

able to get me. Mobile: 07885 95 85 91. Skype, Messenger and Facetime are available on some packages.

Yes. I can spot areas on the diary I am concerned we pay attention to.

I can also suggest other ideas relevant to that time of the year: getting

nutrition stocks sorted; bike set up checking; time to fill out a diet diary etc.

There are so many areas that we can find 1% gain in performance.

If you do not have the time it may be better to say you do not need to talk and ask questions and for suggestions in your call times comments box on your diary.

You will have been sent an e-mail inviting you to join google mail so that

you can enter google docs.

Your diary, only visible to you and me, lets you write your training,

questions and any commitments or points of note. I can also put

in training plan suggestions.

There are also benchmark tests, places for planning races and

personal data like body weight and Personal Bests.

Its vital to let me know what things are coming up such as:

1. Club/group sessions you may want to do

2. Changes to work or life patterns that means changes must be made

3. Events, not only on your events page but also on the diary itself.

Once I can see how you are training we can tweak sessions to get the

most from your time, the most relevant sessions and ensure

that training is balanced and just based on "more-is-better" or other people’s goals.

Some “at-work” systems may limit your access to the GoogleDocs diary.

If in doubt talk to your IT people and fill it in when you are at home

or at weekends. In the meanwhile keep a paper based record so you

don't miss sessions or vital details.

If you miss a planned session strike through the numbers and add

square Parentheses if needed (e.g. [1:30:00])

It does not add this data in " [ ] " into the weekly total, but we can see it was planned.

Over time what was and was not done starts to show patterns so we can find what

works best for you.

should I leave the not-done session?

Yes, but be sure to write the session you have done in and add

comments about why you changed the session on the right hand side

of the diary. If you don't like a session, a muscle is injured or you

just fancied a change it’s nice to know it so I can best plan the following weeks.

Yes, just type 03:21 and press return and it fills it in as 03:21:00

Google has now turned auto fill back on so if you have filled in a total before in that

column it will now auto fill it for you.

Time formats to use are hh:mm:ss

No. Questions asked when I am not shown as "VIEWING NOW" are not saved.

So if I am not a shared user at that time be sure to e-mail instead.

Remember the priority of “COMMS”
Text if urgent.
Call time box if it can wait for call time
Use e-mail for HR data, race pics etc NOT QUESTIONS

Highlight the complete box that the text should be visible in, then click

the WRAP TEST button, third from right in the tool bar.

Most cells should already be WRAPPED TEXT.

Highlight the complete box, then click the number format button [123]

in the tool bar. Then in the drop down menu go to "24:01:00 Hours" format.

Highlight the comments boxes then click the "Wrap Text" button.

This move the cursor down to the next line when you reach the end of the box.

However, don't put too many words in the comments box as this can create

overly complicated data to review. Keep it short and effective but you

do not need to list every 100 time, piece of cycle data or GPS parameter.

Important (excluding the time which will be in the numerical boxes) data if available are:

SWIM - session name or any main sets or time efforts - total distance - general feel in the water - nutrition used - any SKILL ELEMENTS you are perfecting

BIKE - session name or main efforts, climbs and general bike handling - av HR, cadence, power, speed - ascent - nutrition used - any EQUIPMENT that’s working good or bad

RUN - session name or terrain/surfaces crossed - av HR, speed, ascent - nutrition used

WEIGHTS - total for session, reps/sets of session that are breakthroughs - general feelings of strength/coordination - nutrition used

In all cases say how you felt in the session - that's a vital piece of qualitative data.

Use the colour coding as per the “DIARY” tab in your Google document [e.g. yellow, green, red, gold]

Yes you can export the diary as an Excel Document (Microsoft Office)

Just do: File > Download as > .xls

No one will remember the details, feelings and outcomes of sessions after about 3-4 days.

You can forget session details, forget how you "really" felt and miss vital body signs like niggles,

feelings of fatigue and mid-session lows.

If no access to the internet for a while keep a written diary and update all the missed

sessions when you are next online.

These will have been archived by Joe so as to keep an offline copy.

The storage gets very messy with all athletes having 2, 3 or more diaries online.

If you cannot fine it please ask and an Excel format version can be e-mailed.

Your coaching call time, planning your sessions, access to the JBST public folder “cloud”

to pick up pdfs of sessions & articles, text help, remote bike fitting - its all listed at the coaching services page on the website. You can also get discount on brands I work with some shown at the top of this document but also these:

Tri & Cycling products from Southfork

Scott & Syncros: bike and accessories, PowerBar, Vittoria tires/tubs,

Up to 10-15% off (excludes certain deals/offers)

Call Nick or Martin “Crocker” on 01271 817 247 e-mail sales@southforkracing.co.uk

Yellowfield diary for Mac, iPhone HR Apps and more

E-mail Stuart Tevendale about JBST discount

If you are a Mac user try this diary/downloader Beta

Neovite colostrum

Enhanced recovery and improved immune strength - YouTube Video on its benefits

E-mail John Rolfs about the product/your questions

Well any I suggest www.ismarttrain.com (Mac) which allows you to download Polar, Garmin (and Suunto, PowerTap, SRM etc) into one diary which acts like a great database, it lets you see the graphical data and analyses time in your zones - Ideal for then putting the key data into your JBST diary.

Experience with Garmin, SRM, PowerTap and Polar means we should be able to sort out your download problems. Garmin Express can be prolematic and seems to have a new version every week.

This is coming in version 4 (as of an e-mailed received Jan 7th 2011).

The update will also mean the App will be on offer at the Apple App Store for those on Mac OS platform/iPad.

Often HR data from swim training and racing is problematic. Swimming is less about HR and more about FEEL. So for most athletes an estimate is made about the session, based on past experience of at least half a dozen sessions that have been downloaded and reviewed.

It is worth persevering with a tight full torso swim suit to be able to get data and then be able to judge what the session felt like and what the HR actually shows. This is especially the case for those that do pool-swim tri's and who want to know how hard they swim.

It is definitely possible to get HR data swimming in a pool or open water. Unless you are doing a hard set or time trial most technique work, especially if kept to short distances, the HR tends to stay in Z1. If you go out of Z1 doing easy technique work there is a lot of wasted energy in your swim technique.

Cadence is a useful way to judge the muscle recruitment of the training session.

Typically its used in three ways:

1. Target a high cadence to aid nervous system efficiency (e.g. 10' @ 105rpm)

2. Build strength on inclines in high gears (e.g. 60rpm on 5% incline in 53x17T gearing)

3. Watch for fatigue in training in racing - shown by dropping cadence in the later stages.

Using a run of say 40 mins, a usual route that you would be doing anyway but time yourself (after 10 mins to warm up) from a point to another point - or it can be a loop or an out and back. The aim is to hold 80% HR or top of Zone 1 and without trying any harder look for improvements. Repeat once every 4 to 6 weeks.

Regular assessment of your weight can help to spot your in-season weight, when things go up (such as Christmas) and if you perform better or stay healthier at a certain weight.

If you can guarantee you get the training slot the next day its better to get that long ride in as, well, a long ride.However, if your life is a bit topsy-turvey and you may be forced to do a short session the next day as well I would suggest use every small session that comes around and then as life gets more organised you can then build these to more deliberate long training sessions.

Yes: (after warming up) 8 sec effort smooth but powerful effort, ie. you accelerate significantly.

Then roll back to cruising speed for 2mins steady, then repeat 8sec effort.

Training is all about the individual, and sometimes in a club situation its all about doing more or harder, or both, compared to the rest of the athletes around you. Clubs are great to find people of a similar ability, mindset and goals, but not to mix to everyone together and hope the right effort prevails. Coaching allows a plan of action to be negotiated and experience to be able to look back and learn. Similarly, research shows that at least 80% of training volume needs to be within Zone 1 (<80% HRmax) - which is a far cry from many people who train in groups with only their ego to control effort.

Sometimes it is possible to move things around and move a small session to another day. However, it must not affect the general gist of the week or cause excessive fatigue with the associated loss of form that tiredness brings with it. Sometimes you just have to drop a session and make better use of time next time around. This makes it seem more precious and thus more likely to get done next time.

If you want to tell me and others about your results or updates then:

1. Send an e-mail headed the race (e.g. Weymouth Olympic Tri)

2. Include your race report, splits and so on

3. Add a 20-30 word tip that can be added to the JBST Twitter feed.

4. CLICK SEND...

is it available for PC and, if so, how do I download (at the discount rate)?

No PC version at present but worth contacting Stuart at iSMARTtrain.com to see

if their is a planned Beta or PC version in the pipeline. There is a iPad version being Beta tested (Jan 2017 update) but this is not completely ready for consumer use yet.

That's hard to say, in many cases its most likely that its body weight (lean = faster)

and ability to recover that stops many from getting back to their former times or

making race day results look as good as their training fitness feels.

Athletes that are good at racing race more times than those that race but only

occasionally. You have to learn to push to new PB's and, by definition, your

best is a stretch so you have to be prepared to do more, more often or

with key high intensity work to get to race day fit enough.

I see no reason, given time and training volume that many in their late

40's or 50's cannot improve on their previously haphazard self-coaching

training days.

Not covered your question? Then use TEXT or WHATSAPP (not e-mail)