Synergy Sport and Remedial Massage Therapy

Wishing these two crazy kids Carter Jeffries the very best of luck today as they both take on the 100 km distance in Wales—one at Ultra X Wales and the other at the Beacons Ultra.

The training is done, the hard work is in the bank, and now it’s time to trust it all and go out there and enjoy the adventure.

I’ll be dot watching all day and can’t wait to hear all about it afterwards. Go smash it!

Wightlink CRT Club 10 – Ningwood #5
Synergy Performance Coaching
Really proud of this one.

A few seconds either way on the clock doesn’t always tell the full story. We came away from the last race knowing we could do better as a team, so we talked it through, changed the plan and trusted it.

Shorter turns. No hero pulls. Keep the pace smooth. Keep working together.

The result? Only a handful of seconds different to last time, but it felt like a completely different ride. We finished together, never felt like we were hanging on, and crossed the line knowing we’d raced the 2 up time trial the way it’s meant to be raced.

Even better, Hattie Locke hit another all-time FTP PB, which shows all the consistent work over the last few months is continuing to pay off a 28% improvement .Stronger, smarter and faster.

Sometimes the biggest win isn’t finding loads of time… it’s executing the plan and knowing there’s still more to come.

This is what Synergy is all about.

Yes, we write training plans. We analyse sessions. We chase PBs and podiums.

But that’s only part of it.

The best bit is seeing people turn up for each other. An evening sea swim, fish and chips on the beach afterwards, plenty of laughs and everyone encouraging one another.

Some of this group are racing for age-group wins. Others are building confidence or training for their first event. It doesn’t matter where you’re starting from – everyone is welcomed and everyone is supported.

That’s the culture we’ve tried to build from day one.

As a coach, there’s nothing better than seeing athletes become friends, push each other, and enjoy the journey as much as the results.

More than just coaching. More than just training. A team.

I’ve been coaching Christina, on and off, for over four years.

One thing that’s never changed is her consistency. She quietly gets on and does the work, asks the right questions and trusts that between us both we will get it right.

This year the goal was simple: complete three marathons and improve with each one.
London Marathon – 3:47 (official) – 10th AG
Cape Town Marathon – 3:41 (official) – 7th AG
Gold Coast Marathon – 3:35 (official) – 🥇 1st AG

(3:44, 3:39 and 3:33 were her Strava marathon times.)

At 65 years old, that’s an incredible progression.

One thing Christina said afterwards really stood out. Gold Coast was never meant to be about chasing a time. The focus was on supporting her brother , so there wasn’t the usual pressure or expectation. Sometimes that’s exactly when your best performances happen.

She also said that after leaving the support around halfway it got tougher mentally, knowing there’d be no familiar faces cheering her on. Then, around 35–36km, she spotted her niece.

“That was magic.”

Those little moments can make all the difference late in a marathon.

Really proud of what Christina has achieved this year. Three marathons, three PBs, and finishing it off with an age-group win. A well-earned result built on months of consistent training.

Coaching isn’t just about designing and writing a programme.

It’s the early morning swims, checking equipment, calming nerves, making last-minute decisions, keeping athletes fuelled and hydrated, and sometimes just sitting quietly together after they’ve given everything they had.

The conversations before the race matter.
The reassurance during the tough moments matters.
The debrief afterwards matters.

The result is only a small part of the journey. The real coaching happens in all the moments that surround it.

Proud to have been part of Hattie Locke European Championships experience. Watching an athlete grow in confidence, learn, and perform on the international stage is what it’s all about.

This photo captures one of those moments that no finish-line picture ever does.

The last time I trained consistently for running was the first week of February. After that, injury dictated the agenda. There were a couple of races and the occasional parkrun, but no real running training as I tried to manage the problem.

I was determined to get to the start line of Hyrox on 22 March and, despite the injury, I got there. More importantly, I absolutely loved it. It was tough, challenging and completely different to anything I’d done before, and it opened my eyes to a different side of fitness.

Afterwards, I stepped away from running and focused on rehab, strength work and the things I could do rather than the things I couldn’t.

I kept cycling and swimming, raced a series of 2-up time trials, spent more time in the gym than ever before and watched my swim times improve dramatically. It wasn’t the year I’d planned, but it’s probably made me a more rounded athlete.

Two weeks ago, I completed the 100-mile challenge. Despite barely running for months, it was reassuring to discover that the endurance built over years was still there. Different challenge, different pace, but every bit as rewarding.

Looking back, the last few months haven’t really been about injury. They’ve been about adaptation. Finding new goals, enjoying different disciplines and discovering strengths I might otherwise have ignored.

I love swimming. I love cycling. I love the gym. I loved Hyrox.

But I’ve realised how much I’ve missed running too. Not the sessions or the targets. Just the simple act of putting on a pair of trainers and heading out of the door.

For the first time in a long while, that feels like it’s getting closer again.

Such sad news to here of the passing of ,Chris Gayson and Owen Green. I had the pleasure of spending time with her after she won a trail running race and swapped some funny stories. Thoughts with the loved ones of them all.