FEEDBACK

What Our Clients Say

Since our establishment, Spokes and Laces has helped its members find solutions to their fitness and strength challenges. Still have your doubts? Read on to learn what our customers have to say about their experiences working out with us.

Lawrence, Betley

Lawrence contacted us to find out more about cycle coaching. After discussion at our initial meeting, he chose the Advanced programme. After coaching, he was kind enough to answer the following questions regarding his experiences.
What was your main reason(s) for wanting cycle coaching?
I wanted a winter cycling training programme to maintain and ideally improve my fitness levels in preparation for spring.
What aspects of the coaching programme did you receive?
I had initial testing on Wattbike to establish FTP and my heart rate training zones, design of two training plan blocks (base and build) for self-guided sessions on a turbo trainer, final testing on Wattbike to measure FTP on completion of training plans, and regular communication with Jon via messaging.
How did the coaching and/or training plan complement your work-life balance?
I specified the days and available time I had to train each week, as well as other exercise I was doing to allow Jon to design a programme around this.
Did you meet the goal(s) of the training programme? If so, could you detail this/these?
Yes, a big increase in FTP was the main achievement, but in addition to this a better knowledge of my own body and understanding of how to use a training programme to improve fitness levels.
Would you recommend Jon as a coach/instructor and why?
Yes! Jon was able to take on board the goals I had for my training and build an appropriate programme for me. He then talked me through how it had been designed, as well as the FTP tests I took at the start and the end to measure my progress. He was helpful, informative, clear and motivating throughout - I can't recommend him strongly enough.

Learn More

Pam, Audlem

Pam came to Spokes and Laces as she “had never really ran before, didn’t know where to start and had entered a 10k”. We prepared a training plan and provided coaching over 12 weeks and she has been kind enough to share her experiences below.
What aspects of the coaching programme did you receive?
Initial meet with Jon to discuss goals and time commitments - Design of a training plan for self-
guided sessions - Regular communication with coach via email, phone or
messaging.
How did you feel the programme impacted on your running ability?
The programme created and improved my running ability.
Did you meet the goal(s) of the training programme? If so, could you detail this/these?
Yes amazingly, after short walk/run bursts during the week at the end of the week I was tasked with to do run for a consistent time which gradually increased week on week. Surprisingly I managed to hit these, really making myself believe I could get to my end goal.
Would you recommend Jon as a coach/instructor and why?
100% yes.
And finally...

"I ventured out for a little run the other day and will start building up. I am ever so grateful for time you gave me with the plan, I don’t think I would have stuck to other plans and you gave brilliant encouragement."

Learn More

Ben, Audlem

Ben came to Spokes and Laces wanting help in preparing for a cycling trip to Mallorca and climbing Sa Calobra. He chose the Advanced programme over a period of 8 weeks and has shared his experiences below.
What was your main reason(s) for wanting cycle coaching?
To try and improve my hill climbing. Being more 'solidly' built than your average cyclist, I tend to always fall behind on the hills. While this is probably still the case, I don't lose as much ground as I used to and find I can recover more quickly.
What aspects of the coaching programme did you receive?
I had initial testing to establish my FTP and my heart rate training zones, design of an 8-week training plan to be carried out on the Wattbike at Spokes and Laces and regular communication with Jon throughout the programme.
How did you feel the programme impacted on your cycling ability?
Being relatively new to cycling I was after some useful tip before heading to Majorca with some cycling friends. John was able to give me some simple techniques to improve my hill climbing and trying to regulate my energy output better. Using the Wattbike with Jon coaching was a great way of trying different methods and record progress over an 8-week period prior to the trip.
Would you recommend Jon as a coach/instructor and why?
Jon is very knowledgeable and a good listener. He doesn't force things on you but does have a quiet and calm way of motivating you to improve.

Learn More

C25K Programme at Queen Mary's Grammar School, Walsall

In March 2023, we ran a Couch to 5K (C25K) programme over 8 weeks for staff at Queen Mary's Grammar School in Walsall. Here are some of their comments following the completion of the course.

"I do hardly any exercise and was a bit worried that my health might well deteriorate now I am in my 50's.. Jon's coaching was positive and tailored with a friendly atmosphere. I now realise that I can actually run a bit! I want to do it regularly to build up my cardio capacity and leg strength (I love climbing mountains and struggled a lot to get to the top of Ben Nevis last year) and I believe it will help me stay healthy as I get on in years. Before C25K, I don't think I could have run 100 metres but now I can run/jog for half an hour and not feel like I'm dying. Jon had a clear plan which he shared (making adaptations as required) and was really encouraging and a great motivator. We even continued sessions when it snowed or when numbers were low." Teacher, Walsall.

"I signed up to the C25K to improve my fitness and support my friend who had also signed up. I enjoyed meeting people from work i would never normally speak to and pushing myself a little bit more each week. By the end, I certainly felt healthier and, having not running at all for over 20 years, the programme has given me confidence that maybe I can build my knee back up to more vigorous exercise. After each session my mental health was definitely improved as I felt like I had achieved something (once I could breathe again, that is :D). Jon encouraged everyone and helped even the most unfit (like myself) to reach their full potential by understanding individuals' needs and limits without judgement." Sarah, Walsall

"I used the programme as an opportunity to run properly for the first time, which I now have the confidence to do. The sessions were well balanced; they were leisurely yet got the heart rate going and allowed me to focus on running ever further in a supportive and jovial atmosphere. Jon coached with a calming manner, was supportive with great pace and clear instructions." Mario, Walsall

"I joined the programme to increase my level of activity and to make/develop friendships across school. I truly feel that I met both of those goals thanks to Jon's organisation of the programme and his warm, genuine encouragement. I have never felt comfortable nor confident with physical activity and my ability with it but Jon made each session relaxed and friendly. He always differentiated the session so that I felt I could keep up or just achieve what I was capable of as I was injured/unwell for many of the sessions. I felt that Jon was invested in everyone's success and the notion of everyone achieving their personal goals. He was always able to find something positive and encouraging to say to all." Kate, Walsall

Learn More