When I Represented Great Britain

Honor of competing for the country on international stages
Written by Marcus Smith
Jess Towl
Jess Towl
May 16, 2021
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies run Club 25-17

Monday

Time: 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be dialling into that Tempo effort (7/10 RPE) for 8 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Intervals

Today we have intervals in the morning and evening. We will be running1km at effort, into 4 x 400s and then back to 1km of effort. Push hard on the 400s, these should be a 9/10 RPE.

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running
10X
1min @ 9/10; 1min @ 3/10

5mins easy jog

then,
4X
4mins @ 7/10; 1min @ 1/10 (easy jog/walking)

Coffee post session at Common Grounds at 7am.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-17

Monday:

We start the week with some single-leg deadlifts into a power clean front squat complex, followed by a leg-focused workout that is sure to set the tone for the week.

Strength:

A) Every 2:30 x 5 6/6 Single Leg Deadlift

B) Every 90secs x 5 2 power clean + 2 front squat

Conditioning:

17min AMRAP

3 Power Clean (60/40)

6 Front Squat

9 Box Jump

Tuesday:

On Tuesday, it's all about push and pull in the strength work, with pull-ups, bench press, gorilla rows, and some static overhead strength.

Strength:

A) EMOM x 6 - 15-20 sec UB kipping pull-ups

B) Alt EMOM x 10 - 8 DB Bench Press / 12 Alt Gorilla Row

C) Alt EMOM x 9 -M1 - 30 Sec Dual KB OH / 30 sec hollow hold / 30 sec arch hold/rock

Conditioning:

4 rounds for time:

16 Alt KB STOH

1 Lap Car Park Farmers Carry

10 Burpees Over KB

30 Double Unders

Wednesday:

On Wednesday, we will start with some heavy squats, followed by work on both the GHD hip extension and the GHD sit-up, and then a tough interval workout.

Strength:

A) Every 2 mins x 6 - 3 2 2 1 1 back squat + 1 set AMRAP @ 80% of top single

B) Alt EMOM x 12 - 5/10 GHD Sit Ups / 30 sec Pallof Press L&R / 10-15 Hip Extensions

Conditioning

In a 3-minute window:

15 TTB

30 wall balls

AMRAP cal row

Rest 2 mins x 3

Thursday:

On Thursday, we have some bodybuilding in the strength work, followed by a real test of grip and capacity in the workout with high-volume dumbbell snatches.

Strength:

A) Every 2 mins x 5 6/6 DB Strict Press

B) Alt EMOM x 9 - 30 sec banded tricep extension /  15-20 DB Lateral Raise / 15-20 Barbell Bicep Curls

Conditioning:

For time:

120 DB Hang Snatch

Every 3 mins

15/12 Cal Assualt Bike

10 Hand Release Push Ups

Friday:

Finally, we conclude the week with an awesome partner workout that combines aerobic work with strongman exercises.

Strength:

EMOM x 5 6 Sandbag Over Bar

Conditioning:

In Pairs for Time:

800m run together

20 Sandbag Over Bar

100 Cal Ski

Park Run Together

20 Sandbag Over Bar

80 Cal Ski


Half Park Run Together

20 Sandbag Over Bar

60 Cal Ski

Car Park Run (Together)

20 Sandbag Over Bar

40 Cal Ski

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #25-17

ENGINE

Double Mikko’s Triangle. We’re doubling the time and aiming to double the calories. Can you match your pace and hold on?

GYMNASTICS

Tuesday morning, we're diving into all things handstand push-ups with both strict and kipping variations, plus some fun progressions to challenge your upside-down game. Expect overhead strength work and spicy core finishers, too.

Toes-to-bar will take centre stage on Thursday evening with drills on the low bar and rig to sharpen your skills. Then we’ll move on to capacity work before wrapping it up with core and lat work to boost strength, control, and coordination.

HYROX

Build the Upper body strength you need for HYROX with a focus on sled pulls, farmers carries, push-ups (to power through your burpees), push presses (for stronger wall balls) and SkiErg conditioning.

MOBILITY

We have been quite dominant with mobility for the lower body; per request, we will stick with the flows, but make sure we hit the upper body harder this weekend. This session will be aimed towards the people that have shoulder niggles.

PURE STRENGTH

This week's pure strength session marks the start of the deadlift cycle, following high-volume RDLS. We also have some heavy box squats and volume reps to finish up on Monday. On Wednesday, we will start a paused bench press progression, incorporating some overhead presses and barbell rows as accessories.

WEIGHTLIFTING

This week in weightlifting, we are focusing on developing the split jerk technique. Followed by a classic complex of clean + front squat + jerk.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #25-17

Monday Ride

A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster

Start time: 05:59 am

Session Length: 1.5 hour

Location: The Loop Cafe, Bike DXB

Track Tuesday

Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.

Time: 05:59 am

Session Length: 1.5 hour

Location: Dubai Sports City Sports Park

Entrance fee

Friday - Coffee Run

Our weekly tempo run.  Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.

Brief time: 05:54 am
Start time
: 05:59 am

Start Location: Common Grounds

Saturday - Long Ride

Our weekly endurance ride.
Please email Rob Foster for more details.

Time: 05:59 am

Location: Bottom of the Stick, Al Qudra.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
When I Represented Great Britain

From the age of 6 when I begged my local swimming team to let me join them I had one goal: to represent my country. Back then my naïve motivation was simply because Olympic swimmers looked cool on television, but as I grew older I began to realise that I wanted to represent something much greater than myself. I became hugely patriotic and the pride of being an ambassador of my country on an international stage was always in my mind.


So what makes a dream like this a reality? Millions of children dream of becoming professional athletes, but less than 1 in 662,000 ever actually make it. We could go down the genetics debate here but that would take all day. The bottom line is I was dedicated, disciplined and gave up a typical ‘normal’ life growing up, I would do whatever it took to represent my country. I was also fortunate enough to have incredible support from my family. My mum would drive me (for hours and hours) all over the UK almost every weekend so that I had access to the very best coaches and facilities. She paid for my equipment, my coaches, hotels, physiotherapists and anything I needed to be better. Without her support and dedication I would have never had the opportunities that I had or be where I am today.


At 15, after 9 years of training every single day, sometimes twice per day, my dreams first became a reality.


I was coming of the back of a whirlwind 6 months, I had officially transitioned from a competitive swimmer to a Triathlete and everything was still very new, I literally barely knew how to ride a road bike but that didn’t stop me. My first Triathlon race I entered was the British National Championships, held in Eton.


It also doubled up as the selection race for the European Youth Championships to be held in Italy.


As always I gave everything I had. I crossed the line in 4th place and earned the last spot on the team for the European Youth Championships. I had to wait over 2 hours to find out if I had been selected. I remember so clearly feeling relief that all my hard work was worth it, followed by pride and almost disbelief. Had my dream actually just come true?


Jessica Ann Louise Towl: the girl from the small market town in the middle of rural England, the girl that was born extremely sick and dangerously prematurely had become an ambassador for her sport and her country, representing the Queen and every person in the United Kingdom.


My debut race representing GB in Italy I will never forget, it sticks in my mind more than all the other times I proudly raced internationally. The feeling of putting on your National Team Triathlon Suit, your name proudly displayed next to your country and flag for all to see is impossible for me to describe.


Still to this day I get Goosebumps when I think back to the first time I heard someone shout “GO Great Britain” to me on the bike. It really hit me then that I was no longer “Jess” and I was no longer doing this just for me, I was my country, I was Great Britain. I had earned this and needed to do it justice for every British person watching at the race or back home.


Over the years I went on to race around the world in Triathlon, Duathlon and Aquathlon. When you travel with the GB team, with the athletes, coaches and support staff, you are all wearing matching GB tracksuits. People would stare at us walking proudly together as a team, they would ask us what we were competing in, where we were going and always wished us good luck. I felt a HUGE responsibility to my country and wanted to do British people proud!


Not all dreams come true and that’s ok. I never made it to the Olympic Games, I never earned the right to stand on the top of the podium at World or European Championships. I didn’t get to listen to my National Anthem play as I stood on top of the world.


BUT I did get to be on that podium, just slightly lower down, the Union Jack flapping proudly behind me. If less than 1% of athletes get to represent their country, the chances of winning a medal must be insanely low. Things happen in life, we change as we grow older and I have made peace with the fact that I didn’t see my dreams through to the end.


For all those years the competition was about so much more than the opportunity to win a medal. It was about always about the chance to compete for my country. The chance to wear the red, white and blue proudly on a world-class stage, the chance to make 6 year old Jessica’s dreams come true.


What is my next goal? I have represented my country in Triathlon, Duathlon, Aquathlon and CrossFit. I now want to represent my country at a different sport entirely, to compete at the Spartan World Championships. Watch this space!


By Jess Towl, Endurance Coach

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

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Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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