One coach, three plans
Every plan is month to month. You can move up, move down or pause between race seasons with a week's notice.
For a first race
Base
$59 a month
For a first sprint triathlon, a first 10k or a return after time off. Four to seven hours a week.
- A heart-rate and power test in week one, repeated every eight weeks
- A plan in your training app, two weeks ahead, updated every two weeks
- A weekly check-in by message, with notes on your sessions
- Answers to your questions within two working days
How the weeks run
Three weeks of building, then an easier week. Each block ends with a short test so the next two weeks are set from where you are, not where we guessed you would be.
For a time to beat
Build
$99 a month
For an Olympic or 70.3 triathlon, a half marathon or a marathon with a time in mind. Six to ten hours a week.
- Everything in Base
- The plan updated every week, from your heart-rate, power and pace files
- A 20-minute video call every other week
- A written race strategy for your main race: pacing, fuelling and transitions
How the weeks run
Base, build and peak blocks, counted back from race day, with a two-week taper. Each Sunday I look at the week's files and send the next week by Monday morning.
For a long-course season
Race
$169 a month
For Ironman, a season of several A races, or a qualifying time. Eight to fourteen hours a week.
- Everything in Build
- Unlimited changes to the plan, made the same day you ask
- A 45-minute call every week, and a message line on race weekends
- A race-week plan and a written debrief after every race
How the weeks run
A season plan from your first race to your last, with each block adjusted day by day. Athletes in Bend add one session a month with me, at the pool or the track.
A training week on Build
Eight and a half hours, eight weeks from a 70.3. Your week is built around your work, so the days move; the shape stays.
- Monday
- Rest, or 30 minutes of mobility
- 0:30
- Tuesday
- Swim technique and 10 × 100 m at race pace; easy 30-minute run
- 1:30
- Wednesday
- Bike, 3 × 12 minutes at threshold power
- 1:15
- Thursday
- Run, 5 × 1 km at 10k pace with 2-minute jogs
- 0:55
- Friday
- Open-water or pool swim, 2,400 m steady
- 0:50
- Saturday
- Long ride with 40 minutes at race power, then a 20-minute run off the bike
- 2:45
- Sunday
- Long run at easy heart rate
- 1:15
Races I coach for
Triathlon
- Sprint, 750 m / 20 km / 5 km
- Olympic, 1.5 km / 40 km / 10 km
- 70.3, 1.9 km / 90 km / 21.1 km
- Ironman, 3.8 km / 180 km / 42.2 km
Running
- 10k
- Half marathon
- Marathon
- Trail races up to 50 km
Cycling
- Time trials
- Gran fondos
- Gravel races up to 160 km
- Duathlon
Questions about the plans
Is there a contract?
No. You pay monthly by card and can stop with a week's notice. The first month is charged after our first call.
Can I change plans in the middle of a season?
Yes, from the next month. Many athletes start on Base and move to Build twelve weeks before their main race.
Which apps and devices do you work with?
Any watch or bike computer that uploads to a training app. Sessions sync to your device, and I read your files from the same app.
What if I get injured or ill?
Tell me the same day. I change the plan around it, and if you need more than two weeks off we pause your plan without charge.