Sandra : L3 BTF Coach
BTF Coach Tutor
Age Group Team Manager - Standard Duathlon
L4 Personal Trainer
CHEK Core Conditioning
Individual Coaching
What some of our athletes think about coaching.... (return to 1-1 coaching)
Nichola
GB Age Group Sprint Tri
My biggest claim to fame was at the end of Summer 2019 when Sandra helped me reach a bronze medal at the National Aquathon Championships. I managed to achieve this through some very specific, varied and challenging training sessions that Sandra wrote for me. I trust her training sessions, they really work!
My journey has been invigorated by her enthusiasm and inspired by her personal touch. She really has your best interest at heart. As Edmonton was cancelled, I now look forward to competing at the World championships in Bermuda as an GB age group sprint triathlete, using Sandra’s methods.
Thank you for supporting me and guiding me towards my dreams. As a result of improved technique, form and feel coupled with the theory and technology behind the sport I have managed to reach goals I thought I could never achieve.
Oh, and did I say she is….. efficient, hardworking, encouraging, committed and fun, a true delight to work with.
Terry
70.3 & GB Age Group Aquabike
Sandra offers bespoke training to help athletes reach their personal goals as well as taking into consideration the demands of work and life. As a Senior Executive with an ambition to make the GB triathlon age-group squad, my training needs to be smart, strategic, impactful and intelligent, as I don't have the same disposable time as other athletes.
From my 1-2-1 with Sandra I was given a sensible & competitive game-plan for the weeks leading to race day and beyond. In addition Sandra explains the science behind the programme, including the importance of training in different zones. As a swimming coach, Sandra has been able to improve my swimming form and performance. What I appreciate most is Sandra's accessibility, flexibility and that no two weeks are the same. She makes training fun, varied, structured and she connects you into her community. This is so important as life is unpredictable and hence the need for flexibility plus training forms a large part of my week and therefore needs to be stimulating and fun.
The tracking of my activity shows that her training is effective and that I am improving with each passing week. Sandra helps you to reach your personal goals and your potential.
Aaron
IronMan
When I was on the search for a coach Sandra came highly recommended from a good friend of mine and after 18 months of coaching I wouldn't hesitate to do the same.
Sandra uses her vast knowledge and experience to create a programme that fits into my life, from structured gym sessions to group turbo rides on zwift. Its never a problem to move or adjust a session based on the feedback I give and she always has my best interest at heart. She's helped through the lows (injuries) and the highs of setting PBs in all three disciplines.
I am yet to compete in my A race due to covid but I know I'll be ready when the time comes because of all the hard we've both put in.
Aaron
Carole
Sprint Tri
I love triathlon training with Sandra.
She knows her field, she's super easy to talk to and she appreciates everyone is unique.
I know exactly what to expect every week thanks to the training plan she's laid out for me.
This frees up a lot of my time and energy which I focus on actual training instead.
My training plan is also catered to my own needs: running was my biggest problem and Sandra helped me massively. I'm now faster, can run longer distances and have been injury free for a long time.
I've also learnt a lot on how to train like the benefits of low vs high intensity training. My training has become a lot more productive and enjoyable.
Sandra is always available for any questions I have got and super helpful in answering them. She's also available (and patient!) when life gets in the way and my training needs re-arranging.
Sandra has really helped me progress as an athlete (and continues to do so ).
Sarah
70.3 & GB Age Group Standard Duathlon
Having moved to triathlon back in late 2016 after many, many years as ‘just’ a runner and having completed my first 70.3 two years later, I thought, hmm...I rather like this distance, but have no idea how I should really be training for it.
By complete chance I came across Sandra when looking for a swim camp a few days after this first middle distance triathlon. Needless to say, nearly three years on, I haven't looked back.
My times have improved across the three disciplines, in particular my cycling. Detailed and varied event specific training plans which are always delivered ahead of time enable me to plan in advance yet Sandra is always amenable and understanding of the need to work around family and my job. No two training sets are ever the same and with pretty much daily interaction, I never feel alone or one of a number.
Oh and to mention, as I am slightly older these days, Sandra is mindful of the more mature athlete's body and ability.
The picture below, to me says it all.
Thanks Coach Sandra, here is to many more smiles after those miles.
Fiona,
GB Age Group 70.3
GB Age Group Cross Tri
GB Age Group Standard Duathlon
I started triathlon 3 years ago and made the decision to invest in coaching last year, thinking that the greatest gains might be made while I was still new to the sport.
I spoke to several coaches and I liked Sandra’s no-nonsense approach, her up-to-date knowledge of all the latest tools and techniques whether training, nutrition, recovery or data. An accomplished age-group triathlete herself Sandra is used to balancing training with fun events and family life so understands all our challenges!
Sandra is super-attentive to training even daily: having set out the week’s plan she reviews and makes a positive or constructive comment on nearly every training session and is easily available for a supportive chat or to answer a question.
Although 2020’s racing was cancelled and 2021’s is just getting started this month I managed to qualify to represent GB in the Duathlon World Championships in 2022 - my dream realised long before I ever dared hope for! And that is my testimonial for Sandra’s coaching!
Rachel, Long Distance Cyclist
Five years ago I cycled my longest ride – 80 miles on the Marlow Red Kite Ride in 5hrs 26 minutes and it was a slog!
I was working my way up to 100 miles because for some crazy reason I wanted to tick that one off!
Then I was plagued with a number of orthopaedic surgeries and rehab began and I never quite seemed to make it or get any quicker!
Meanwhile my partner was leaving me for dust…..
I had hip surgery just before the first lockdown and was determined to use the time wisely but needed some help.
Through a professional contact I was introduced to Sandra who at first slowed me right down and that was tough but she knew what she was doing.
That meant that when she did allow me to start building back up again I did it in the right way and was stronger and faster and it no longer felt like a slog. She trained me so that when I went out for long rides I came back feeling like I could do it again.
We worked towards my date for the 100 miler and I chose the Chiltern Beast, one of the hardest 100! If I was going to do it I was going to make it a big one!
And I did thanks to Sandra, I can’t say the last 20 miles wasn’t painful it was and I have probably decided 100 miles is not my preferred distance but I couldn’t have done it without Sandra’s expert help and support.
Then today I rode the Marlow Red Kite Ride 80 miles again. When I first met Sandra I said to her ‘I didn’t want it to feel like a slog’ and her reply was ‘It will still feel like that but it will be over quicker’ and today she was right…..25 minutes quicker! I am so chuffed and quite emotional writing this but today I cycled 80 miles in 5 hours 1 minute (damn that mini that got in my way at the end!) I worked hard, it wasn’t too much of a slog, I enjoyed it and I missed out the last 20 painful miles of the 100 so win win!
Thank you Sandra x
Peter, IM
Age Group Standard Triathlon
I first met Sandra late 2019 at a swim camp in Lanzarote, at a time when I had reluctantly realised that my running days were over and to carry on competing “competitively” within my age group I’d have to look at multi sports. Having only competed in a handful of sprint and two standard triathlons during 2019 I’d realised that my holiday pool swimming technique aligned to my recreational cycling needed a little work … whilst I’d had modest success qualifying for the age group world and European championships it was obvious that I was struggling with the complexities of the individual events and importantly combining the training needed across all three disciplines. Basically, I didn’t have the knowledge or science to develop a comprehensive coordinated approach to triathlon training and competition.
What struck me immediately with Sandra was not just the in-depth knowledge of all three disciplines but the understanding and ability to apply that knowledge to my specific situation ie a runner with longstanding injury issues, who couldn’t really swim and just cycled for fun in the summer… yet wanted to compete within his age group … a big ask !
I’ve now been coached by Sandra coming up six months and in that time I’ve learned so much and improved across all three disciplines and importantly now understand the importance of nutrition , strength & conditioning and crucially for me mobility. My expectations going into the coaching relationship have been massively exceeded, originally I’d thought I was simply entering into a coaching programme where I’d receive structured sessions on a week to week basis building towards my goal ( completing an Ironman ), in reality what I get from Sandra is a personalised flexible approach that basically covers not only the training required, but also all the other essential elements of nutrition; mobility; stretching; strength & condition and importantly motivation and the occasional healthy dose of perspective. All this against the backdrop of these unprecedented times.
As I head towards my first competition in over circa 18 months I can take confidence that under Sandra’s coaching my overall approach to triathlon has been transformed I have a much greater understanding of the nutrition required, the need for mobility etc and regarding the individual elements my swimming has improved, ( even with the limited access to the pools )my 100m average is now regularly around 1:50 down from 2:30 per 100m . My cycling, through a mix of specific turbo sessions, long outdoor rides, and virtual group rides has seen an increase in my speed; endurance and FTP. Whilst with Sandra’s help I’ve developed a more sustainable approach to running.
In summary the decision to work with Sandra has totally exceeded my expectations and I look forward to the year ahead .
Karen, Sprint
Novice triathlete
I have wanted to compete in a triathlon for many years. I had entered two but then did not attend as fear and nerves got the better of me. I heard that an old friend of mine was doing really well in triathlons so I reached out and asked her how to best get started and stay with the program. I had googled triathlon plans on the internet, downloaded them, started but as per my norm would normally give up after a month or less.
My friend said that she used a coach called Sandra. Well, what can I say…. I have never be more committed and had more staying power than since I have started training with Sandra. I have yet to meet Sandra, we communicate via email or the training app. With Sandra’s expert guidance I am slowly becoming fitter and have not yet missed a training session to date. What is the difference do I hear you ask? I think for me it is accountability and having someone who is trained in what I am trying to achieve.
Rather than trying to follow a generic plan, I have Sandra who is collating my data and adjusting my training to my results each week. I can write how I felt a particular session has gone, how my body is feeling, etc and have found her feedback to be completely valuable in helping me to achieve my goals. If you are on the brink of thinking of starting to train I could only 100% say jump in, take that leap of faith as Sandra will guide every step of the way.
