KLJ Coaching

🌊 Open Water Swimming our 5 Top Tips to Help You Swim Smarter 🏊‍♂️

Open water can be intimidating at first, but with the right approach it becomes one of the most enjoyable parts of triathlon. Here are five simple tips that can make a big difference:

1️⃣ Relax before you race
Take a few deep breaths before the start and don’t sprint the first 100 metres. Settle into your rhythm and let your breathing come naturally.

2️⃣ Sight little and often
Lift your eyes every 6–10 strokes to stay on course. Swimming straight is faster than swimming extra distance.

3️⃣ Focus on technique, not speed
A long, controlled stroke and steady kick will save energy for the bike and run. Stay smooth rather than fighting the water.

4️⃣ Practice race situations
Train with others, practise mass starts, turning around buoys, and swimming in close proximity. The more you expose yourself to race scenarios, the more confident you’ll become.

5️⃣ Respect the conditions
Every swim is different. Check the wind, current, water temperature, and entry/exit points before getting in. Safety should always come first.

💡 Bonus Tip: If you’re nervous, remember that nearly everyone feels the same before an open water swim. Confidence comes from consistency, not one perfect session.

Every swim is another opportunity to build confidence. Keep turning up, trust the process, and before long you’ll be looking forward to race day rather than worrying about it.

Did you know KLJ Coaching are qualified in swim teaching & coaching. Let us help you. 🤝

my client Katie came to me exhausted.

Army medic. Rotating shifts. Long hours. High pressure. No routine.

The kind of schedule most people would use as a reason not to start.

Low energy. Inconsistent training. Nutrition all over the place. Sleep? Wherever it could fit.

But excuses weren’t the goal progress was.

So we kept it simple: We built a plan around the chaos, not against it.

No perfect routines.No unrealistic expectations.

- Just standards:Train 3–4x per week, even if sessions were short
– Prioritise protein and structure meals around shifts
– Maximise sleep when possible, not obsess over it
– Stay consistent, even on the hard weeks

And most importantly, adapt.

Some sessions happened after 12-hour shifts.Some were quick, focused, and done on low energy.Some weeks weren’t perfect.

But they were done.

6 weeks later:Stronger. Leaner. More energy on shift. Clearer mindset. More discipline.

Not because Katie’s schedule changed.

Because her approach did.

This is what most people get wrong: You don’t need the perfect plan.You need one you can stick to when life isn’t ideal.

Proud of the work put in here this is what real consistency looks like.

If you’re waiting for the “right time”…It doesn’t exist.

Start where you are and build from there.

What a weekend! 🔥

A massive congratulations to Olivia, who absolutely smashed the Long Course Wales weekend! 💪🏊🚴🏃

Finishing an incredible 2nd in her age group and 11th female overall is a phenomenal achievement and a true reflection of the dedication, consistency, and hard work she’s put in day after day.

Results like this don’t happen by chance. they’re earned through early mornings, tough training sessions, and the determination to keep showing up even when it’s hard.

This is just another reminder that progress comes from trusting the process. Success isn’t about being perfect; it’s about being persistent. Every session, every challenge, and every setback is building something bigger.

Keep believing in yourself, stay committed to your goals, and never underestimate what you’re capable of achieving. Your only limits are the ones you refuse to push past.

Huge congratulations again, Olivia you’ve done yourself proud, and this is only the beginning! 👏🏅🔥

Remember to slow for me in Ironman wales!

Weekend long rides are more than just adding miles they’re about building endurance, testing your mindset, and enjoying the freedom that comes with two wheels.

A few tips that make every long ride better:

🚴 Start at a comfortable pace. The goal is to finish strong, not burn out in the first hour.

🥤 Hydrate consistently. Don’t wait until you’re thirsty, small sips every 10–15 minutes can make a huge difference.

🍌 Fuel early and often. Aim to eat something every 30–45 minutes, whether it’s an energy bar, banana, dates, or a gel. Once you feel empty, it’s already too late.

⚡ Mix your nutrition. Carbs are your best friend on long rides, but don’t forget electrolytes to replace what you lose through sweat.

🛠️ Be prepared. Carry a spare tube, mini pump or CO₂ inflator, tyre levers, and a multi-tool. A few grams in your pocket can save a long walk home.

🧘 Listen to your body. If your legs are tired, ease off and enjoy the scenery. Consistency beats one heroic ride.

Most importantly, have fun. Every long ride is another step towards becoming a stronger and smarter cyclist.

Swim 🌊

Mass start swims are always an exciting challenge, with plenty of contact and constant battles for position. Although the delayed start wasn’t ideal, it gave everyone the opportunity to acclimatise to the water before setting off. I was pleased to settle into a consistent rhythm early on, averaging 1:20/100m and exiting the water feeling strong and well positioned for the rest of the race.

Bike 🚴

Recent training has been heavily focused on building a strong aerobic base for Ironman Wales, with very little speed work included, so I was happy with how the bike unfolded. Averaging 20mph on a demanding and undulating course was encouraging, despite making two wrong turns at a roundabout. The biggest challenge came at mile 19 when my Garmin mount snapped, leaving me to complete the final six miles purely on feel and perceived effort.

Run 🏃

The run reflected my current training block, with most sessions completed at low heart rate and minimal speed work to manage injury risk. The two-lap, rolling 10km course was exposed to the coastal wind but remained runnable throughout. I was pleasantly surprised with how the legs responded, finishing with a 43-minute 10km off the bike, which provides plenty of confidence heading towards Ironman Wales.

Overall ✅

Overall, I’m very pleased with the performance and to finish in 2:30:00. Nutrition was executed exactly as planned, pacing remained controlled despite the Garmin issue, and the race served as a great benchmark ahead of the final stages of Ironman Wales preparation. There are plenty of positives to take away and it’s encouraging to see the endurance-focused training translating into a strong race performance.

A special mention to Rhys Day, who absolutely smashed his first Olympic-distance triathlon. It was fantastic to see all the hard work pay off with such a strong performance, and I’ve no doubt there’s much more to come. 👏

From body composition goals to preparing for one of the toughest military challenges in the world.

When Naeem first came to me, the focus was improving his body composition building lean muscle, reducing body fat, and creating sustainable habits. He committed to the process, stayed consistent, and put in the work week after week.

As his goals evolved, so did the training. We shifted the focus towards the physical demands of Royal Marines preparation: improving endurance, strength, work capacity, and resilience while maintaining a strong, athletic physique.

The results speak for themselves. Not just in how he looks, but in what he can do. Stronger, fitter, more confident, and ready to take on the next challenge.

This transformation wasn’t built through quick fixes or shortcuts. It came from discipline, consistency, and showing up even when motivation wasn’t there.

Proud of the progress you’ve made, Naeem. The hard work continues, but you’ve already proven what you’re capable of.

A huge throwback to when our athlete Emma proudly represented KLJ Coaching & GBR at the Long Course Triathlon in Spain 🇪🇸🔥

Months of hard work, dedication, and commitment all came together on the international stage. wearing the GBR colours with pride and showcasing everything KLJ Coaching is about.

An incredible achievement and a moment we’re still hugely proud of. Experiences like these are what make the journey so special

Massive shout out and congratulations to every single person who took on the Epona 100 Miler and 100KM Ultra Marathon. What an unbelievable achievement.

The grit, resilience, and determination it takes to even stand on that start line is something most people will never fully understand,let alone cross the finish line. Months and years of early mornings, long runs, tired legs, sacrifices, discipline, and relentless consistency all leading to one huge test of physical and mental strength.

A special congratulations to Olivia Parkin for taking the win in the 100KM. An incredible performance and a huge testament to what dedication, smart training, and consistency can achieve. Balancing ultra training alongside triathlon commitments is no small task, and performances like this are built long before race day through the countless unseen hours of work. - Olivia definitely keeps me on toes when programming because no doubt another race gets popped in 😉

Ultra marathons expose everything your preparation, mindset, patience, and ability to keep moving forward when things get hard. Every athlete out there showed exactly what commitment looks like.

I’m even contemplating signing up next year due to these legends inspiring!

Whether you were racing for a podium, a personal goal, or simply to prove something to yourself, you should all be proud. Recover well, soak it all in, and celebrate what you’ve accomplished. Huge respect to every competitor, crew member, volunteer, and supporter who made the event what it was.

Absolutely inspiring from start to finish.