Generated by All in One SEO v4.9.3, this is an llms.txt file, used by LLMs to index the site. # Jen Coppock Triathlon Biomechanics Coach ## Sitemaps - [XML Sitemap](https://www.jencoppock.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Swim: Hand Entry Drill](https://www.jencoppock.com/swim-hand-entry-drill/) - The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch. - [Swim: 3-5-7 Drill](https://www.jencoppock.com/swim-3-5-7-drill/) - The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch. - [Swim: Fingertip Drag Drill](https://www.jencoppock.com/swim-fingertip-drag-drill/) - The drill improves stroke efficiency by promoting a high elbow recovery, which reduces drag and creates a smoother, more relaxed arm motion. It also helps refine hand entry, preventing crossovers and encouraging proper alignment for an earlier and more effective catch. - [Swim: Single Arm Drill](https://www.jencoppock.com/swim-single-arm-drill/) - This drill improves individual arm technique, stroke efficiency, and body balance. - [Swim: Balance Drill](https://www.jencoppock.com/swim-balance-drill/) - This drill focuses on achieving a balanced and horizontal position in the water. Push off the wall and glide face down, arms extended forward, and head in line with the spine. - [Swim: Vertical Kick Drill](https://www.jencoppock.com/swim-vertical-kick-drill/) - This drill focuses on maintaining an effective and narrow kick to stay upright, with your head above water. It can be done with your arms on your hips, crossed, or raised overhead for added difficulty. - [Swim: Side Kick Drill](https://www.jencoppock.com/swim-side-kick-drill/) - The key to this drill is pressing your chest down to keep your hips high, preventing drag and maintaining a smooth, efficient stroke. - [Swim: Corpse Drill](https://www.jencoppock.com/swim-corpse-drill/) - The Corpse Drill is designed to improve body rotation in the water, a crucial skill for efficient swimming. By developing core-driven rotation, you'll improve your balance, power, and streamline in the water. - [Swim: Catch Up Drill](https://www.jencoppock.com/swim-catch-up-drill/) - The Catch-Up Drill is a classic swimming drill designed to improve body position, stroke timing, and balance. It forces you to slow down and focus on proper technique, making it a valuable exercise for all swimmers. - [Swim: Zipper Drill](https://www.jencoppock.com/swim-zipper-drill/) - The Zipper Drill helps swimmers develop a high elbow position, a key aspect of an efficient stroke. You'll improve your body mechanics and streamline your stroke, making you more effective in the water. - [Swim: Pencil Drill](https://www.jencoppock.com/swim-pencil-drill/) - The key to this drill is pressing your chest down to keep your hips high, preventing drag and maintaining a smooth, efficient stroke. - [How Do You Perfect A "Clean Catch"?](https://www.jencoppock.com/how-do-you-perfect-a-clean-catch/) - A clean catch means you're optimising this part of the stroke, grabbing the water effectively, and using your whole body to generate propulsion—so how do you know when you’ve nailed it, and what are the signs it might be off? - [Triathlon Fuel and Hydration (Without a Science Degree)](https://www.jencoppock.com/triathlon-fuel-and-hydration-without-a-science-degree/) - Struggling with triathlon fuelling or mid-race tummy troubles? Learn how to fuel and hydrate like a triathlete—without needing a science degree. - [Why Women over 40 Should Drink Milk Before Bed](https://www.jencoppock.com/why-women-over-40-should-drink-milk-before-bed/) - Discover why drinking milk (or a dairy-free alternative) before bed can benefit women over 40. Support your sleep with this easy nightly habit backed by science. - [Chirk Triathlon 2025](https://www.jencoppock.com/chirk-triathlon-2025/) - Beginner-friendly Chirk Triathlon 2025 review with tips, laughs & local love – perfect for first-timers ready to dip a toe into triathlon life! - [5 Simple Steps to Kickstart Your Fitness Journey](https://www.jencoppock.com/5-simple-steps-to-kickstart-your-fitness-journey/) - Kickstart your fitness journey with 5 simple, realistic steps. Whether you're a beginner or getting back into exercise, these tips will help you build lasting habits. - [Gait Analysis](https://www.jencoppock.com/gait-analysis/) - Gait analysis is important to keep runners injury free, a full intrinsic biomechanics assessment offers a deep insight into your run technique and why you run the way you do. - [How Running Slower Helps You Go Farther](https://www.jencoppock.com/how-running-slower-helps-you-go-farther/) - Learn what running in Zone 2 is, why heart rate is key, and tips to make your easy runs enjoyable and effective. - [Episode 2 - Naggy Knees: Why Do They Hurt & How To Fix](https://www.jencoppock.com/episode-2-naggy-knees-why-do-they-hurt-what-to-do/) - Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete Articles - [Episode 3 - Ironman Training Whilst Taking Mounjaro or Ozempic](https://www.jencoppock.com/episode-3-ironman-training-whilst-taking-mounjaro-or-ozempic/) - Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete Articles - [Episode 5 - Running To Lose Weight](https://www.jencoppock.com/episode-5-running-to-lose-weight/) - Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete Articles - [Episode 7 - Balancing Life & Training](https://www.jencoppock.com/episode-7-balancing-life-training/) - Explore realistic balance in life, training, and goals with Jen Coppock. Tips on mindset, recovery, and progress—listen on YouTube, Spotify, or Apple Podcasts. - [Breakfast Ideas](https://www.jencoppock.com/breakfast-ideas/) - I aim to empower my clients to choose their own foods, but if you're not a lover of breakfast or don't know where to begin, here are some of my favourite breakfast choices. - [Snack Ideas](https://www.jencoppock.com/snack-ideas/) - Snacking is a great way to balance your energy intake throughout the day, but it can also be a challenge as a lot of snacks are often "trigger foods". Here's my best suggestions for healthy snacking! - [Diets at Christmas & Family Holidays](https://www.jencoppock.com/diets-at-christmas-family-holidays/) - You've been so good with your nutrition, you're feeling great and seeing progress... and inevitably someones birthday or the family holiday or Christmas arrives. Here's the solution to staying on track! - [Batch Cooking Solutions](https://www.jencoppock.com/batch-cooking-solutions/) - Planning meals is super important and can save time during your week as well as prevent unnecessary snacks as you'll always have nutritious meals ready to eat. - [Milk Alternatives](https://www.jencoppock.com/milk-alternatives/) - When we start counting calories we can be surprised at how many we consume in our milk intake. Although milk is a great form of nutrition if you're not a huge fan here are some lower calorie or dairy-free alternatives. - [Tabata Interval Timer Settings](https://www.jencoppock.com/tabata-interval-timer-settings/) - This is my favourite free interval timer on the iPhone, and the settings I use for my tabata classes. - [Cyclist’s Guide to Avoiding Burnout: 10 Key Indicators](https://www.jencoppock.com/cyclists-guide-to-avoiding-burnout-10-key-indicators/) - From persistent fatigue to mood swings, learn how to spot the warning signs, balance your training, and keep your rides enjoyable and sustainable. - [Reframing the 'Push Harder' Mentality](https://www.jencoppock.com/reframing-the-push-harder-mentality/) - Rethink the 'push harder' mentality. Discover why balance beats burnout, the science of recovery, and practical tips for smarter, sustainable training. - [Episode 1 - Getting Started Strength Training](https://www.jencoppock.com/episode-1-getting-started-strength-training/) - The Beyond FEAR Podcast - EP 1 - Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete Articles - [Episode 4 - Importance of Protein Whilst Taking GLP-1RAs](https://www.jencoppock.com/episode-4-importance-of-protein-whilst-taking-glp-1ras/) - Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete Articles - [Episode 6 - Picking The Perfect Goal For 2025](https://www.jencoppock.com/episode-6-picking-the-perfect-goal-for-2025/) - Choose the perfect triathlon challenge in this episode of the Beyond FEAR Podcast. Tune in for tips on goal setting, race selection, and staying motivated! - [Dietary Inflammation: What It Is and How It Affects Athletes](https://www.jencoppock.com/dietary-inflammation-what-it-is-and-how-it-affects-athletes/) - Discover how dietary inflammation affects runners and triathletes, slowing recovery & reducing performance. Learn the top causes and how to combat inflammation. - [Mastering the Waves: Wave 6](https://www.jencoppock.com/mastering-the-waves-wave-6/) - In Wave 5, children expand stamina across strokes and develop life-saving skills like treading water for 1 minute. Use these tips to help them succeed. - [Mastering the Waves: Wave 5](https://www.jencoppock.com/mastering-the-waves-wave-5/) - Wave 6 pushes for mastery of stroke control and introduces advanced water skills like surface dives. Get practical advice to support your child's swimming journey. - [Mastering the Waves: Wave 7](https://www.jencoppock.com/mastering-the-waves-wave-7/) - Wave 7 focuses on mastering all strokes, swimming longer distances, and learning competitive techniques like the Individual Medley and relay races. - [Mastering the Waves: Wave 2](https://www.jencoppock.com/mastering-the-waves-wave-2/) - The skills your child will learn in Wave 2 of the Swim Wales system, along with tips to help them build water confidence and the stroke techniques they need. - [Mastering the Waves: Wave 4](https://www.jencoppock.com/mastering-the-waves-wave-4/) - Wave 4 increases endurance and stroke efficiency while adding advanced life-saving skills like the HELP position. Learn how to guide your child. - [Mastering the Waves: Wave 3](https://www.jencoppock.com/mastering-the-waves-wave-3/) - Wave 3 focuses on refining stroke techniques, building confidence in treading water, and introducing breathing control. Support your child with coaching tips. - [What Is A Good Running Pace?](https://www.jencoppock.com/what-is-a-good-running-pace/) - Q&A Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training For Runners Athlete - [What If You Go Over Your Max Heart Rate During Exercise?](https://www.jencoppock.com/what-if-you-go-over-your-max-heart-rate/) - The popular 220-AGE calculation is not 100% accurate. What happens if you go over by a few beats? Or if you go over by 30+ beats (like I have in the past!) - [ROC Triathlon Review 2021](https://www.jencoppock.com/roc-triathlon-review-2021/) - The ROC Wales 2021 was my first major triathlon and I was terrified. This race report is ideal if your goal is to get through the cut off and finish the full ROC. - [Sports Nutrition Made Simple](https://www.jencoppock.com/sports-nutrition-made-simple/) - Training for your next Ultra or Ironman? Need to get the most out of your nutrition for optimal performance? Here I look at nutrition for endurance sports without the nonsense. - [How Many Times A Week Should A Runner Train?](https://www.jencoppock.com/how-many-times-a-week-should-a-runner-train/) - A seasoned runner can train 7 days a week, but new runners are recommended to start with 3 days per week. Our bodies adapt when they rest and recover so days off are important - [What Happens to Your Body During A Triathlon?](https://www.jencoppock.com/what-happens-to-your-body-during-a-triathlon/) - During a triathlon, your body goes through a number of physical changes as it adapts to the demands of the different events with swim, bike and run. - [How Do You Release Tight Hamstrings?](https://www.jencoppock.com/how-do-you-release-tight-hamstrings/) - Tight hamstrings? Believe it or not, hamstrings are normally weak rather than tight, and you could be trying to release completely the wrong muscle. - [Is Llangollen Good For Running?](https://www.jencoppock.com/is-llangollen-good-for-running/) - Llangollen is a town in Wales that is known for its beautiful scenery and outdoor activities, including running. The area around Llangollen offers a variety of running routes with beautiful views. - [What Is Ironman?](https://www.jencoppock.com/what-is-ironman/) - An Ironman is a full distance triathlon totalling 140.6 miles in distance through swim bike and run. It's tough but with plenty of training it is achievable! - [Llangollen 10K Trail Run 2022](https://www.jencoppock.com/llangollen-10k-trail-run-review-2022/) - Llangollen 10k trail run has been an iconic event in the town starting at the Sports Club where Llangollen Running Club meet for their weekly runs. - [Step 3: Making Changes](https://www.jencoppock.com/step-3-making-changes/) - Here you'll find plenty of information and support with making nutritional changes, whether it's following nutritious suggestions or altering a weight focused mindset. - [Step 2: Calories & Macros](https://www.jencoppock.com/step-2-calories-macros/) - I calculate the calories and macros for clients and athletes based on their circumstances and goals, if you want to work them out on your own, here's how to do it. - [Step 1: Food Diary](https://www.jencoppock.com/step-1-food-diary/) - The first step to getting a nutrition plan for life that suits you, your life and your loves is to create a diary of what you're eating at the moment. - [Conwy Half Marathon Review 2022](https://www.jencoppock.com/conwy-half-marathon-review-2022/) - I'm back to Conwy for my first half marathon since 2019! I'll be there with some of Wrecsam Triathlon and coaches I trained with this year, here's my race review. ## Pages - [Home](https://www.jencoppock.com/) - I live in Llangollen and am a qualified Level 3 Personal Trainer, Level 4 Biomechanics Coach, and as a Coach for Running & British Triathlon. - [Swimming Drills For Triathletes](https://www.jencoppock.com/swimming-drills-for-triathletes/) - This is my library of swim drills specifically for triathletes who want to move through the water more efficiently, with less effort, and more consistency. - [1:1 Personal Coaching](https://www.jencoppock.com/personal-coaching/) - 1:1 Personal Coaching With Jen Contact Jen Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics - [Massage](https://www.jencoppock.com/massage/) - Whether you need relaxation, pain relief, or improved mobility, my massages are tailored to help you sleep better, boost circulation, and move freely. - [Sports Massage](https://www.jencoppock.com/sports-massage/) - Sports massage in Llangollen near Wrexham, focused on enhancing recovery and performance for runners and triathletes. Help your biomechanics and improve movement. - [Pricing and Services](https://www.jencoppock.com/pricing-and-services/) - Check my latest pricing for sports massage, personal training, and fitness classes in Llangollen. Book online for one-off sessions or discounted blocks. - [New Runners & Triathletes](https://www.jencoppock.com/new-clients/) - Expert Biomechanics and Triathlon Coach, helping active people in Llangollen and Wrexham get stronger, and stay injury-free. Book your goal setting chat today! - [Biomechanics Coach](https://www.jencoppock.com/biomechanics/) - The body is an integrated system, as a level 4 Biomechanics Coach I can check your body and it's capacity to move. My reports and plans aim to improve movement and prevent injuries. - [Contact Me](https://www.jencoppock.com/contact-me/) - Contact Jen Coppock Sports Coach, Personal Trainer and Biomechanic in Llangollen, near Wrexham and Chester. - [Getting Fit & Staying Strong](https://www.jencoppock.com/getting-fit/) - Supportive fitness sessions in Llangollen for all abilities. Build strength, boost confidence and feel better in your body with fun training that fits your life. - [Fitness Classes](https://www.jencoppock.com/fitness-classes/) - Join Jen Coppock’s fitness classes in Llangollen – personal trainer led sessions to help you get strong, stay motivated, and feel great. All levels welcome! - [Personal Trainer Sessions](https://www.jencoppock.com/personal-trainer-sessions/) - I'm a fully qualified and insured Personal Trainer and offer 121 and group sessions at my private gym in Llangollen. I focus on better movement and stronger, faster bodies! - [Personal Training For Runners](https://www.jencoppock.com/personal-training-for-runners/) - Sports movement specialist, personal trainer & strength coach for runners in Llangollen, Wrexham & Chester. Helping you run stronger, faster & injury-free. - [Pre Season Tune Up](https://www.jencoppock.com/pre-season-tune-up/) - A triathlon biomechanics assessment. Perfect for triathletes looking to optimise movement, improve performance, and start the season strong. 💪🏊‍♀️🚴‍♂️🏃‍♀️ - [PRO Test](https://www.jencoppock.com/pro-test/) - Discover your full potential with the PRO Test. Using the latest technology we can optimise your training and prevent injury. Perfect for athletes of all levels. - [Biomechanics Tests Online](https://www.jencoppock.com/biomechanics-tests/) - Assess your biomechanics with my free test videos for runners and triathletes. Test your core strength, balance, and hip flexibility to find your problem areas. - [Running Biomechanics](https://www.jencoppock.com/running-biomechanics/) - Improve your run technique with a run style & gait analysis and running biomechanics assessment. I will check joint functionality helping you stay injury free. - [Helping Your Child Succeed in Swimming](https://www.jencoppock.com/helping-your-child-succeed-in-swimming/) - Support your child’s swimming journey with key coaching tips and wave criteria. Learn how to help them succeed between lessons without rushing their progress. - [Training Blog](https://www.jencoppock.com/training-blog/) - Athlete Articles Contact Me TRAIN Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal - [Cart](https://www.jencoppock.com/cart/) - [Checkout](https://www.jencoppock.com/checkout-2/) - [Calculating Run Zones](https://www.jencoppock.com/calculating-run-zones/) - Run Zone Calculator Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Terms and Conditions](https://www.jencoppock.com/terms-and-conditions/) - Terms and Conditions Contact Jen Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal - [Training Plans](https://www.jencoppock.com/training-plans/) - Training Plans Contact Jen Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal Training - [Welcome to Your Training Plan](https://www.jencoppock.com/welcome-to-your-training-plan/) - Join Team JC to access exclusive resources, stretch sessions, and expert advice tailored to your training plan. Elevate your athletic journey today! - [Athlete Zone - Team JC](https://www.jencoppock.com/dashboard/) - Team JC - Athlete Zone Contact Jen TEAM Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning - [Understanding Your Training Plan](https://www.jencoppock.com/understanding-your-training-plan/) - Understanding Your Training Plan Contact Jen Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Beyond FEAR Podcast](https://www.jencoppock.com/beyond-fear-podcast/) - Beyond FEAR Podcast Contact Me BEYOND Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Join Team JC](https://www.jencoppock.com/join-team-jc/) - Join Team JC and gain access to exclusive athlete materials. Register to unlock resources, tools, and expert guidance to help you achieve your training goals. - [Free Online Workouts](https://www.jencoppock.com/free-online-workouts/) - Free Online Workouts Contact Me STRONG Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Level 2: On A Roll](https://www.jencoppock.com/level-2-on-a-roll/) - Level 2: On A Roll Contact Me STRONG Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning - [Level 1: Starting Strong](https://www.jencoppock.com/level-1-starting-strong/) - Level 1: Starting Strong Contact Me START Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics - [Level 3: Powering On](https://www.jencoppock.com/level-3-powering-on/) - Level 3: Powering On Contact Me POWER Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics - [Training Nutrition: Fueling Your Way to the Finish Line](https://www.jencoppock.com/training-nutrition-fueling-your-way-to-the-finish-line/) - Triathlon Nutrition: Fueling Your Way to the Finish Line Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running - [Nutrition](https://www.jencoppock.com/nutrition/) - I am currently completing my Level 4 in Obesity & Weight Management and am developing case studies. If you would like support in losing weight and fat loss I'm happy to help. - [Mobility Assessment](https://www.jencoppock.com/mobility-assessment/) - The Mobility Assessment looks at your movement capacity in key areas and includes a 14 day plan to help resolve any imbalances and dysfunction we locate within your body. - [Calculating Swim Speed](https://www.jencoppock.com/calculating-swim-speed/) - Swim Zone Calculator Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Shop](https://www.jencoppock.com/shop/) - [Running Biomechanics Assessments](https://www.jencoppock.com/running-biomechanics-assessments/) - Biomechanics Assessments For Runners Contact Me MOVE Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics - [How can you improve as a cyclist?](https://www.jencoppock.com/how-can-you-improve-as-a-cyclist/) - The online calculator will take your latest efforts from ZwiftPower and work out where you perform in each area with training advice to improve those areas. - [Calculating Recovery Time](https://www.jencoppock.com/calculating-recovery-time/) - Recovery Calculator Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal - [Race Day Checklist - Triathlon](https://www.jencoppock.com/race-day-checklist-triathlon/) - Pre Race Planning Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Pre Race Planning - Triathlon](https://www.jencoppock.com/pre-race-planning-triathlon/) - Pre Race Planning Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Calculating Bike Zones](https://www.jencoppock.com/calculating-bike-zones/) - Bike Zone Calculator Contact Me Train Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [UK Triathlon Weekend Retreats](https://www.jencoppock.com/uk-triathlon-weekend-retreats/) - Immerse yourself in triathlon at one of my weekend retreats in Chirk and Llangollen. Enjoy three nights and super fun swimming, cycling and running with other triathletes. - [Recommended Gear](https://www.jencoppock.com/recommended-gear/) - Check out the recommended gear for the strength section of the Get Back Running programme. These optional items can make your training options more fun and varied. - [Group Trail Runs](https://www.jencoppock.com/group-trail-runs/) - My guided group runs in Llangollen and at the Horseshoe Pass are very social and about enjoying and experiencing the route together, don’t forget to bring a camera! - [Triathlon](https://www.jencoppock.com/triathlon/) - Read my latest triathlon posts covering training techniques, race reviews and all things swim, bike and run. - [Cycling Biomechanics](https://www.jencoppock.com/cycling-biomechanics/) - With a biomechanics assessment we can locate and fix asymmetry in your body so you're more comfortable on your bike. Instead of a bike fit you can have a body fit! - [Llangollen Running Coach](https://www.jencoppock.com/running-coach/) - I am a Coach in Running Fitness and specialise in Biomechanics to keep athletes moving well and injury free. I offer personalised training plans and 121 coaching. - [Swimming Biomechanics](https://www.jencoppock.com/swimming-biomechanics-assessment/) - Improve your swim technique with a swim stroke analysis and swimming biomechanics assessment. I will check joint functionality so you can swim faster for less effort - [Race Reviews](https://www.jencoppock.com/race-reviews/) - Race Reviews Contact Me TRAIN Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal - [Llangollen Walks](https://www.jencoppock.com/llangollen-walks/) - Llangollen is a beautiful area to live and is perfect for walking and exploring. Every month I organise a group walk either around or from Llangollen. - [Llangollen Trail Runs](https://www.jencoppock.com/llangollen-trail-runs/) - Take a look at my current and previous trail runs and walks for some lovely route ideas if you're coming to Llangollen on holiday or for the day out. - [Llangollen Cycle Routes](https://www.jencoppock.com/llangollen-cycle-routes/) - Coming to Llangollen for a bike ride and want some good routes? Here are my best and favourite cycling routes for road, gravel and mountain bikes. - [Triathlon Biomechanics](https://www.jencoppock.com/triathlon-biomechanics/) - As a level 4 biomechanic coach with a passion for triathlon, I'm here to help locate and correct imbalances within your body so you can get faster stay injury free. - [Full Body Assessment](https://www.jencoppock.com/full-body-assessment/) - The Full Body Assessment looks at your movement capacity in all areas and includes a 14 day plan with retest afterwards to help resolve dysfunction and imbalances. - [Running Training Plans](https://www.jencoppock.com/running-training-plans/) - Running Training Plans Contact Me Plan Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports - [Latest News](https://www.jencoppock.com/latest-news/) - Latest News Contact Me Fuel Book A Session New AthletesMassage1:1 Triathlon Coaching Fitness Fitness ClassesPersonal Training Biomechanics Pre Season Tune UpGait AnalysisPRO TestOnline TestingRunning Biomechanics Training Plan Support Calculating Training NutritionCalculating Swim ZonesCalculating Bike ZonesCalculating Run ZonesCalculating Recovery TimePre Race Planning – TriathlonRace Day Checklist – Triathlon Running Coach Running Training PlansRunning Biomechanics AssessmentsSports MassagePersonal - [User](https://www.jencoppock.com/user/) - [ultimatemember form_id="415"] - [Login](https://www.jencoppock.com/login/) - [ultimatemember form_id="414"] - [Register](https://www.jencoppock.com/register/) - [ultimatemember form_id="413"] - [Members](https://www.jencoppock.com/members/) - [ultimatemember form_id="416"] - [Logout](https://www.jencoppock.com/logout/) - [Account](https://www.jencoppock.com/account/) - [ultimatemember_account] - [Password Reset](https://www.jencoppock.com/password-reset/) - [ultimatemember_password] ## My Templates - [Default Kit](https://www.jencoppock.com/?elementor_library=default-kit-2) - [Default Kit](https://www.jencoppock.com/?elementor_library=default-kit) ## Products - [10 Day Running Biomechanics Challenge](https://www.jencoppock.com/product/10-day-running-biomechanics-challenge/) - Join the 10-Day Running Biomechanics Challenge to improve your range of motion, strengthen key muscles, and enhance balance with daily 10-minute sessions. - [5 Day Stretch Plan](https://www.jencoppock.com/product/five-day-stretch-plan/) - Unlock your potential with 5 x 10-minute stretch sessions designed for runners, cyclists, and triathletes. Target tight muscles with 4-5 weekly sessions. ## Courses - [10 Day Running Biomechanics Challenge](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/) - Enhance your running with the 10-Day Biomechanics Challenge—now just £12.99 (was £34.99). Improve strength, flexibility & balance with daily 10-minute sessions. ## Lessons - [Introduction](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/introduction/) - Stretching is more than just a quick post-workout routine—it's a vital part of any athlete's training regimen. Whether you're a runner, cyclist, or triathlete, stretching plays a crucial role in maintaining flexibility, improving biomechanics, and preventing injuries. But one area that often bears the brunt of our athletic pursuits is the hips.Our hips are at - [Introduction](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/introduction-2/) - Welcome to the first lesson of the 10-Day Running Biomechanics Challenge!Congratulations on taking this important step towards enhancing your running performance. Over the next 10 days, we’ll dive deep into the principles of biomechanics, focusing on the “lengthen and strengthen” concept. This approach is essential for improving your range of motion, building strength in key - [Session Four](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/session-four/) - Thread the NeedleTargeted Muscles: Glutes, Piriformis, Lower BackJoint Function: Hip external rotation, Spinal rotationInstructions:Starting Position: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, forming a figure-four shape.Thread the Needle: Reach through the gap between your legs and grasp the back of your - [Session Five](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/session-five/) - Lizard PoseTargeted Muscles: Hip Flexors, Adductors, QuadricepsJoint Function: Hip flexion, Hip abductionInstructions:Starting Position: Begin in a tabletop position on your hands and knees. Step one foot forward, placing it outside of your hand, with your knee in line with your shoulder.Deepen the Stretch: Lower your hips towards the floor, coming onto your forearms if your - [Day 10](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-10/) - [Day 9](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-9/) - [Day 8](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-8/) - [Day 7](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-7/) - [Day 6](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-6/) - [Day 5](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-5/) - [Day 4](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-4/) - [Day 1](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-1-3/) - [Day 2](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-2/) - [Day 3](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge/lesson/day-3/) - [Session Three](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/session-three/) - Standing Hamstring Stretch (Raised Leg)Targeted Muscles: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)Joint Function: Hip flexion, Knee extensionInstructions:Starting Position: Stand in front of a box, chair, or other elevated surface. Place one heel on the surface with your leg straight.Stretch the Hamstrings: Keep your standing leg straight and hinge at the hips, reaching towards your toes. Hold - [Session Two](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/session-two/) - Kneeling Quad StretchTargeted Muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hip FlexorsJoint Function: Knee flexion, Hip extensionInstructions:Starting Position: Begin in a kneeling position with one knee on the floor and the other foot planted in front of you, creating a 90-degree angle with both legs.Stretching the Quad: Grasp the ankle of the - [Session One](https://www.jencoppock.com/courses/five-day-stretch-plan/lesson/session-one/) - 4 Sign StretchTargeted Muscles: Piriformis, Gluteus Maximus, Gluteus Medius, Hip External RotatorsJoint Function: Hip external rotation, Hip flexionInstructions:Starting Position: Begin by sitting on the floor with your legs extended straight in front of you.Forming the "4 Sign": Bend one knee and place the ankle of that leg on the opposite thigh, forming the shape of - [Balance Test](https://www.jencoppock.com/courses/3-steps-to-better-balance-runner-edition/lesson/balance-test-2/) - Why Balance Matters:Injury Prevention: A solid balance reduces the risk of falls and mishaps, especially on challenging surfaces. It also helps in evenly distributing the impact of running, which in turn minimises the strain on any single part of the body.Power Boost: Good balance enhances the efficiency of your run. With a stable base, each - [Day 1](https://www.jencoppock.com/courses/10-day-running-biomechanics-challenge__trashed/lesson/day-1/) - Here's todays session video. ## Flows - [Store Checkout 04](https://www.jencoppock.com/?cartflows_flow=store-checkout-04) ## Steps - [Store Checkout Thank You 04](https://www.jencoppock.com/step/store-checkout-thank-you-04/) - Cart Information Finish Secured and encrypted Thank you Adipiscing bibendum id a condimentum risus nec sed malesuada ut etiam egestas. Share with friends: Facebook Twitter Instagram Linkedin Refund policy Privacy policy Terms of service © 2022 Yoursite. All rights reserved. - [Store Checkout 04](https://www.jencoppock.com/step/store-checkout-04/) - Cart Information Finish Secured and encrypted What you’ll getMolestie risus fames enim eu ornare aenean et arcu velit sem eget venenatis a quis neque mi, viverra in sed vestibulum, hendrerit amet lobortis Donec quam tristique donec lectus Consequat nibh elementum Neque pharetra facilisi Sed nunc tellus nulla nunc Testimonials “Pharetra nec dui egestas pellentesque facilisi ## Categories - [Sport - Triathlon](https://www.jencoppock.com/pages/triathlon/) - [Race Reviews](https://www.jencoppock.com/pages/race-reviews/) - [Training](https://www.jencoppock.com/pages/training/) - [Sport - Running](https://www.jencoppock.com/pages/running/) - [Nutrition](https://www.jencoppock.com/pages/nutrition/) - [Beyond FEAR Podcast](https://www.jencoppock.com/pages/beyond-fear-podcast/) - [Sport - Swimming](https://www.jencoppock.com/pages/swimming/) - [Sport - Cycling](https://www.jencoppock.com/pages/cycling/) - [Getting Fit & Staying Strong](https://www.jencoppock.com/pages/getting-fit-staying-strong/) - [Swimming Drills](https://www.jencoppock.com/pages/swimming/swimming-drills/) ## Product categories - [Biomechanics](https://www.jencoppock.com/product-category/biomechanics/) ## Course Categories - [Running](https://www.jencoppock.com/course-category/running/?tutor-course-filter-category=33) - [Biomechanics](https://www.jencoppock.com/course-category/biomechanics/?tutor-course-filter-category=34) - [Triathlon](https://www.jencoppock.com/course-category/triathlon/?tutor-course-filter-category=60)