Personalised online 1-1 and group coaching for runners and cyclists

If you're thinking about a personal goal, challenge or wanting to improve then the bottom line is that you need to get fitter, stronger and perhaps healthier. ​You may lack the confidence or the time to do this by yourself.

I can help you maximise your potential and this is where coaching can help.
​I welcome any runner or cyclist but also have a special interest in off-road/fell running, cyclocross/road cycling
My Coaching Philosophy

I enjoy helping people believe in themselves and in what they can achieve.
Alongside developing the physical fitness necessary to achieve their goals.

Being in the best shape shouldn’t compromise your health
 Exercise helps you manage physical and mental health wellbeing, including aspects such as healthy weight
I can help you achieve this in part, through consistent running and/or cycling.

I want to share my passion for the outdoor environment.
Improving health and fitness can open up opportunities for new experiences and exploration.
My approach

Overall I want you to feel content, motivated, healthy and have lasting fitness
Achieved by training appropriately and consistently. 
Try not to think of it as a one-off process, it's a lifestyle. Your fitness can improve year on year if you stick at it. ​​

​Endurance is all important
Did you know that any event over 2 minutes in length is primarily an aerobic one for most runners and cyclists? Of course there is more to it than endurance but I advocate and adapt the Lydiard Approach to training which places emphasis on this essential building block. Think of it a building an engine so it can run efficiently, then tweaking its performance so it can respond and run perfectly on goal day!

I ensure that your training plan is goal-oriented and structured to build on your starting point in the most appropriate way 
I'll make sure you are healthy enough to embark on the main plan, then move your focus to building sufficient aerobic fitness (basic endurance) to which we can add the additional aspects of training that relate to your individual goal.
This will prepare you in the best possible way for the goal we have agreed.

 We will consider all aspects of your running and/or cycling
I am a huge believer in strength and mobility training but we will also consider technique, equipment and nutrition.
I can also provide access to support on the mindset side of things if required.

Recovery
Is where the magic (improvements) happen so I'll be ensuring you get enough of it!

Here for you
I'll challenge you thinking but with guaranteed personal support, a sounding board and mentor
The coaching package

​After an initial consultation your online plan will be built around you and your commitments.

The plan will be specifically structured and composed to provide the right focus and workouts, at the right time, in pursuit of your overall goal. 

I monitor your plan online so we can make adjustments to keep you on track and motivated.

We'll agree on the best day-to-day communication method and review progress in detail every month on the phone or on a video call

Monthly Coaching cost £75 with a minimum commitment of 3 months. 
(The first month is not refundable as this is when I set the plan up for you)

​Discount available if you pay upfront for 3 months at a time.

As an aside I use Polar devices for my own training. This means that I can use 'Polar Coach' with anyone who uses a Polar device that is compatible with Polar Flow, the place where all recorded data is stored. If you have a Polar device this is a great option for me to design and monitor your plan
Benefits of running and cycling
Mental Health
Improves your mental health by providing interest and focus
May help to develop greater confidence, self belief and self esteem
You could make new friends and widen your social network

Physical Health
Become fitter
May contribute to losing weight, becoming stronger and changing your body shape
These sports can play an important role in recovery from illness, or managing longer-term health conditions

Participation can open up aspects of life that you didn't think were possible 
You will be more able and more motivated to explore more locally or adventure further afield
Imagine what it will be like to set and achieve personal, group or charitable challenges

Recognition, Passion and Drive
How about being able to influence and impress family & friends through your commitment, performance & life changes
You never know, you might bring out your inner competitor - training to challenge yourself and others

It's good for your wallet and the environment as well!
Cycling, in particular, offers a cheaper, more environmentally friendly way to travel, including to work
Although you could run to and from work too!
Something about me

I'm an accomplished lifelong cyclist, mountain runner and outdoor person. I've always been interested in training methods and was one of the first to try out the early heart rate monitors, promoted by top fell runner Keith Anderson. It all started for me in the 'marathon boom'.

In 1981 I completed my first marathon in 3.42 - on my 20th ever run!  
Crazy as it sounds my 19th run was 20 miles the week before. Ignorance is bliss.

I used the 'Runners Handbook' (Bob Glover) when I started out but soon progressed into 'the science'. Then I avidly followed (with my heart monitor) the new and interesting training techniques and guidance  provided in 'Serious Training for Serious Athletes' (Rob Sleamaker); and 'Training Pulse Rate' (Peter Janssen). It paid off.  

After a torrid time in my second marathon I came across Fell Running in 1983 as my brother-in-law was a climber and knew Andy Hyslop, who combined climbing with fellrunning.  I never looked back.  Following Ian up climbs was enjoyable but too slow for me.

As I got fitter and stronger I grew to love fast mountain travel, the narrower the ridge, the steeper and more challenging the descent (I was a very fast descender) the more I loved it.

I also started cycling in 1983, initially to commute to work as I couldn't stand being 'a sheep' on the train. All that commuting was at top speed  - riding all out for 10 miles twice a day, then often going for a run or taking the dog for a walk. I just loved training. If you know anything about cycling you'll be interested to know I was riding 52/42 x 12-18 rear block - everywhere (a more trendy 52/36 11-28 now).

As well as racing and commuting, I've enjoyed the tandem with my wife, exploring on the cross bikes and now even have a dog carrier on one! 

Performance
Accomplished fell runner - noteworthy runs include 1.39h at Ben Nevis; 1.54h Three Shires
Bob Graham Round 20h 51m (66 miles/28000’ ascent)
Several Elite Level Mountain Marathon completions
Experienced cyclocross rider: league and several Three Peaks Cyclocross Races
Experienced club road cyclist, commuter and tourer
Several years north-west triathlon racing, including top 10 placings
Being fit enough to enjoy fast mountain travel

​Other info
Cardiac  Athlete. Mitral valve repair and annuloplasty
Coeliac Athlete (truly gluten free diet)
Advanced Sports & Exercise Nutritional Advisor Level 5
Level 2 Cycle Mechanic
​Massage Therapist

Background in career guidance, project management and leadership development