JR Coaching and Sports Massage

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JR Coaching and Sports Massage

JR Coaching & Sports Massage in Monifieth / Broughty Ferry. Your go-to for Sports Massage, Cupping, IASTM & Endurance Sports Coaching! Recover, perform, achieve.

01/03/2026

March calendar now open!

Book in for coaching, massage, athlete ability assessments, mini S&C plans.

Training - recovery - performance

15/02/2026

No massage table, no problem!

24/01/2026

Would you be keen to learn more about triathlon training and how to structure your sessions?

Drop me a message if you're interested in a free 9 week sporting triathlon training plan. The plan helps you set up zones, train with a polarised and progressive plan, and adapt to your ability.

It's a plan with advice rather than 1-2-1 coaching; ideal for someone wanting to learn more but not sure about full.on coaching yet.

Some sprint triathlons this year in Scotland to try it out with:
The wee tri - 12th April
East Fife Triathlon - 19th April
Bishopbriggs Triathlon - 26th April
Isle of Bute Triathlon - 10th May
Trythan Triathlon - 14th June
Irvine Sprint Triathlon - 2nd August
East Lothian Triathlon - 30th August

31/12/2025

Thank you for your support this year!
It's been an amazing year that I've totally loved. Initially, I set out to learn a bit about sports massage, more about the body and help a few people I coach.
It’s turned from a hobby into a job and I've loved every step of the way. From course with Sports Therapy Scotland to problem solving when people come with issues and injuries. I've thoroughly enjoyed learning how the body works and helping people in their journey to get to their event, race or just help reduce pain.

I'm looking forward to seeing what happens in 2026 with JR Coaching and Sports Massage

19/12/2025

Planning your season!

Creating a rough annual training plan can be great to help structure your training.
When I create an annual plan, I focus on these 3 key questions:

🎯1. What is your main goal?
This is the main thing you want to achieve this year.
Is it a specific event or race?
Do you just want to focus on completing it, or are you aiming for a target time?

🗺️2. How will you get there?
How will you consistently add volume, time, or distance each week to reach your goal?
When is the best time to add different elements and why?
Reminder: Don't forget recovery days and weeks. Getting to the start line healthy is often the trickiest part.

💪3. How will you stay involved?
How will you maintain discipline when your initial motivation dips?
Set mini targets along the way.

12/12/2025

Increasing your FTP!

⏲️Consistency - I cycled 6 times a week for 45 minutes per session. Each session was either a short sharp session or an easy zone 2. I also reduced my running to nearly zero to focus on the bike adaptations.

⚡Changing the stimulus - I had been doing loads of Zone 2 for the past 9 months which included ultra races, and marathons. I hadn’t done a lot of hard effort with zone 5. I used some workouts based on E-sports principles. My 2 favourites were:

40/20s - 3 x 40/20s with 5 min rest. The 40 seconds were Zone 5, with 20 seconds zone 1. This was great for the accelerations in the E-sports races.

1 min anaerobic, 8 minutes sweet spot - 6 anaerobic minutes with a short rest period then 3 x 8 minute efforts at sweet spot. The anaerobic efforts left you more fatigued making the sweet spot efforts feel harder.

😀Keep it fun - As well as using Training Peaks Virtual to do some racing. All my sessions were 45 minutes, which was the length of an episode of House. It meant all cycles were enjoyable and entertaining.

There are loads of caveats to training, but this worked for me. Some things to consider is that I had a big aerobic base from running and a slight detraining phase beforehand resulting in a lower initial test (My FTP is usually around 300W). I went from 275W to 340W in 8 weeks.

07/12/2025

Level 4 Sports massage passed!

Level 4 was great for learning about the soft tissues and boney landmarks in more detail. It was also great for learning new techniques to assess and help clients on their journey to recovery.

Thanks to Jordan for tutoring and putting up with our nonsense.

28/11/2025

Benefits of cupping
Reduces Pain: Cupping is most commonly used to ease muscle and joint pain, such as in the neck, back, or knees. The suction may help by blocking pain signals to the brain and promoting the release of natural pain-killing chemicals in the body.
(Wang, 2023)

Increases Blood Flow: The suction pulls the skin and the layer beneath it, which draws blood to the area. This boosted circulation helps bring oxygen and nutrients to sore muscles and tissues, promoting healing and reducing stiffness.
(Wang, Cai, Lin, Li, 2016)

Eases Muscle Tension: By lifting and stretching the muscle and connective tissue (fascia), cupping can help release deep knots and tightness that often cause discomfort, similar to a deep-tissue massage but using pulling instead of pushing pressure.
(Li, 2022)

18/11/2025

Would you like a recovery hub at the end of your event?

15/11/2025

Sports massage therapy -
Sometimes you need to paws in life and speak with the therapet.

Book in today!

12/11/2025

Which technique would you like to try?

07/11/2025

🚲 Consistent Training: Back in the Saddle
After a few months off the bike, I've consistently hit five cycling workouts a week for the last four weeks—each session is just 45 minutes. I've also managed a few easy runs each week, too.

📈 Structured Workouts: Stress for Success
I'm focused on using different heart rate or power zones to stress specific physiological systems. This approach provides a much better benefit than doing a mix of everything, which often leads to mastering nothing.

✅ Doing the "Boring" Stuff Well: Keep Easy Easy
When a cycle is meant to be easy, keep it easy. That means sticking on Netflix and just enjoying the episode while your legs turn over. It's vital for recovery!

Address

Opening Hours

Monday	18:00 - 20:00
Wednesday	18:00 - 21:00
Friday	11:00 - 18:00

Website

https://calendar.app.google/eKKy2CEDHgHwRt3g7

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