Thoughts on Training, Racing, and Building Coached
Stop trying everything you see. Filter hard.
I used to email my coach every idea I found. He said no to most of them. Looking back, that was the whole point of having him. Social media has...
Stop trying everything you see. Filter hard.
I used to email my coach every idea I found. He said no to most of them. Looking back, that was the whole point of having him. Social media has...
The antidote to low motivation
Motivation comes and goes. When it disappears, most people reach for discipline, but there's an easier option. One that requires no willpower at all.
The antidote to low motivation
Motivation comes and goes. When it disappears, most people reach for discipline, but there's an easier option. One that requires no willpower at all.
My coach used to email me a word doc
Before apps, before device sync, before any of it, my coach emailed me a Word doc with my training plan. It worked. It got me to the Olympic trials. Here's...
My coach used to email me a word doc
Before apps, before device sync, before any of it, my coach emailed me a Word doc with my training plan. It worked. It got me to the Olympic trials. Here's...
Hyrox is a running race
We've tested a lot of Hyrox athletes. Strong bodies, solid station fitness, weak aerobic systems. When we fix the running, everything else improves too. Here's what we've found.
Hyrox is a running race
We've tested a lot of Hyrox athletes. Strong bodies, solid station fitness, weak aerobic systems. When we fix the running, everything else improves too. Here's what we've found.
I'll start on Monday
You skipped Tuesday. Wednesday didn't happen either. By Thursday, the week feels broken, so you make a deal with yourself. Monday. Fresh start. This time it'll stick. It won't. Here's...
I'll start on Monday
You skipped Tuesday. Wednesday didn't happen either. By Thursday, the week feels broken, so you make a deal with yourself. Monday. Fresh start. This time it'll stick. It won't. Here's...
Intensity is like caffeine
Most athletes don't need more hard sessions. They need better ones at the right times. Intensity is a powerful training tool. But like caffeine, it works best when you use...
Intensity is like caffeine
Most athletes don't need more hard sessions. They need better ones at the right times. Intensity is a powerful training tool. But like caffeine, it works best when you use...
You had a bad session. Now what?
Bad sessions happen to every athlete, no matter how well you're training or how good you are. Pace is off, the heart rate is high, and nothing feels right. Here's...
You had a bad session. Now what?
Bad sessions happen to every athlete, no matter how well you're training or how good you are. Pace is off, the heart rate is high, and nothing feels right. Here's...
One percenters won't save poor fundamentals
Hack culture is everywhere in endurance sport. Athletes chasing one percenters before they've nailed the basics. There's a better place to start.
One percenters won't save poor fundamentals
Hack culture is everywhere in endurance sport. Athletes chasing one percenters before they've nailed the basics. There's a better place to start.
The reply will be worth reading
I don't give out my phone number. That's not an accident. Here's why deliberate communication makes us better coaches and gets you better answers.
The reply will be worth reading
I don't give out my phone number. That's not an accident. Here's why deliberate communication makes us better coaches and gets you better answers.
Slow isn't the same as easy
Many athletes think they're training easy. They're not. Here's why slow and easy are not the same thing, and what it's costing you.
Slow isn't the same as easy
Many athletes think they're training easy. They're not. Here's why slow and easy are not the same thing, and what it's costing you.
Stop rushing your training
Many athletes treat every session like it's being graded. No pauses, no detours, no stopping. But that urgency isn't discipline. It's anxiety. Here's why slowing down doesn't cost you anything.
Stop rushing your training
Many athletes treat every session like it's being graded. No pauses, no detours, no stopping. But that urgency isn't discipline. It's anxiety. Here's why slowing down doesn't cost you anything.
The problem with cardio
Cardio is one of the most useless words in training. It tells you nothing about what you're doing or why. Here's a simpler, smarter way to think about your training.
The problem with cardio
Cardio is one of the most useless words in training. It tells you nothing about what you're doing or why. Here's a simpler, smarter way to think about your training.
From Ironman doubt to podiums: Natalie’s traini...
In this post, we share Natalie's story. How she went from unstructured training and Ironman doubt to age group podiums and confident racing with a simple, progressive plan.
From Ironman doubt to podiums: Natalie’s traini...
In this post, we share Natalie's story. How she went from unstructured training and Ironman doubt to age group podiums and confident racing with a simple, progressive plan.
Your training doesn't need an audience
If it's not on Strava, it didn't happen. I call bullshit. The work matters, and it always counts.
Your training doesn't need an audience
If it's not on Strava, it didn't happen. I call bullshit. The work matters, and it always counts.
How Nicholas improved his race results by doing...
Nicholas was training hard, but it wasn’t showing on race day. When we pulled things back and made the work repeatable, everything started to click.
How Nicholas improved his race results by doing...
Nicholas was training hard, but it wasn’t showing on race day. When we pulled things back and made the work repeatable, everything started to click.
The better way to measure a run
Distance is simple, but it misses the point. Your body responds to effort, not kilometres. Train by time, and you get the dose right more often.
The better way to measure a run
Distance is simple, but it misses the point. Your body responds to effort, not kilometres. Train by time, and you get the dose right more often.
How Ai Vee went from random running to a Boston...
She loved running but didn’t know if her training was working. Once structure replaced guesswork, everything started to move. This is Ai Vee's story.
How Ai Vee went from random running to a Boston...
She loved running but didn’t know if her training was working. Once structure replaced guesswork, everything started to move. This is Ai Vee's story.
Your watch is a tool, not the way
Athletes have more data than ever. But more data doesn’t always mean better decisions. Your watch is a useful tool, just don’t let it do the thinking for you.
Your watch is a tool, not the way
Athletes have more data than ever. But more data doesn’t always mean better decisions. Your watch is a useful tool, just don’t let it do the thinking for you.
How Nick cut 50 minutes off his marathon withou...
Nick Burns used to run hard most days but wasn’t seeing much progress. After a year of structured training, clearer pacing, and genuinely easy runs, he dropped his 5 km...
How Nick cut 50 minutes off his marathon withou...
Nick Burns used to run hard most days but wasn’t seeing much progress. After a year of structured training, clearer pacing, and genuinely easy runs, he dropped his 5 km...
How to use parkrun as a smart training tool
Parkrun is one of the best tools runners have. It’s free. It’s regular. It’s everywhere. But most runners either ignore it, or race it hard every week. Here’s how to...
How to use parkrun as a smart training tool
Parkrun is one of the best tools runners have. It’s free. It’s regular. It’s everywhere. But most runners either ignore it, or race it hard every week. Here’s how to...
How Coached training helped a 46yo athlete buil...
How structured coaching helped a 46-year-old athlete move from confusion to confidence, setting PBs and podiuming in duathlon.
How Coached training helped a 46yo athlete buil...
How structured coaching helped a 46-year-old athlete move from confusion to confidence, setting PBs and podiuming in duathlon.
How to plan a race season that actually improve...
Most athletes race too much or not enough. Learn how A, B and C races bring structure, sharpen execution, and improve performance.
How to plan a race season that actually improve...
Most athletes race too much or not enough. Learn how A, B and C races bring structure, sharpen execution, and improve performance.