Shownotes

Rob's background

02:18 -

• I’m one half of Cheetham Coaching, working alongside my wife, Susie, who is also a professional triathlete. Our journey into coaching spans over a decade and began organically, rooted in Susie’s transition from being an elite runner into a triathlon.
• At the time, I was competing as an age-grouper in Ironman events worldwide, which often left Susie on her own during weekends. Eventually, she bought a bike and began training with me. She quickly showed potential, completing her first 70.3 with impressive results and turning pro shortly after.
• From there, we developed a coaching and training methodology tailored around scientific principles influenced by Susie’s running background.
• The approach proved successful, with Susie achieving significant milestones, including multiple 70.3 wins and finishing sixth in Kona during her second-ever Ironman in 2015. This race marked a major breakthrough in her career and laid the foundation for our coaching journey.
• Our coaching grew organically from Susie’s achievements. Friends and fellow athletes began seeking our guidance, leading us to work with other professionals, including Nikki Bartlett.
• We coached Nikki from the start of her professional career to her first Ironman win, which helped raise interest in our services. Over time, we’ve expanded to coach several promising athletes, such as Leon Chevalier, who recently secured fourth in Kona, French pro athlete Arnaud Guilloux, and British athlete Harry Palmer, who has achieved multiple wins this year. Additionally, we work with upcoming pros across the UK, Europe, and the United States.
• In terms of collaboration, Susie and I adopt a flexible and organic approach, ensuring a good fit for each athlete. While some athletes approach Susie or me individually, others reach out collectively.
• In such cases, we discuss and decide who will be the primary point of contact. However, the overall training structure and methodology remain a joint effort.
• We review plans weekly, sharing insights and providing input on all our athletes to ensure a cohesive approach. Our teamwork ensures that athletes benefit from both our perspectives, making it a truly collective effort.

Coaching methodology

06:28 -

• When coaching professional athletes, the approach we take is rooted in principles that have stood the test of time.
• We always emphasise that there is no magic or revolutionary method—just tried-and-true fundamentals. For ultra-endurance sports, this includes a balanced focus on endurance, speed, power, and technique, but above all, consistency in training.
• When analysing an athlete's training history, one common issue I observe—especially among professionals—is racing too frequently.
• This prevents the development of the prolonged, high-quality training blocks necessary for peak fitness. As a coach, I prioritise reviewing the 14-week period leading up to an athlete's "A race."
• The athlete's performance during this time directly correlates with race-day success. It's not just about the mix of speed, endurance, or threshold work; it’s about sustaining those efforts consistently over weeks. Consistency is, in my experience, the most critical factor in achieving optimal performance.
• Another key aspect of our philosophy is the polarised or Norwegian training method. Most of the training is intentionally easy, comprising the bulk of an athlete's workload. Hard efforts, on the other hand, are highly specific and focused on what I call the "sweet spot," just below the threshold.
• Spending approximately 15% of weekly training volume in this zone is far more effective than exceeding the threshold, which delivers diminishing returns on cardiovascular improvement while depleting energy reserves unnecessarily.
• Our approach to speedwork differs from many coaches. Instead of exhaustive, high-intensity sessions, we treat speedwork as a tool for building strength and refining technique.
• For instance, a session of 400-metre intervals is designed not to exhaust but to enhance muscular strength and efficiency, aligning with endurance goals.
• When tailoring training to specific distances, there are nuanced differences. For an Ironman athlete, we focus on efforts that are just below the threshold, as a well-paced Ironman race rarely requires entering the lactate zone.
• Conversely, for athletes preparing for shorter distances like a 70.3 or Olympic triathlon, training includes lactate buffering and efforts in higher-intensity zones to prepare the body for lactate clearance during the race.

Swim squad

11:50 -

• We’ve been incredibly fortunate here in Bath, which we’ve affectionately nicknamed "Triathlon Valley." This valley, stretching between Bradford-on-Avon and Bath, has become an unexpected hub for triathlon talent.
• Coaches, athletes, and squads have fostered a genuinely supportive atmosphere. We’d gather for things like Christmas parties, and when someone earned their pro card, there was always someone willing to lend them gear—be it a trisuit or an aero helmet. It’s this culture of mutual support that’s allowed the community to flourish.
• Currently, we have our own long-distance triathlon squad. Until last year, our athletes trained alongside the British Triathlon performance squad, but we’ve since branched out to establish our own swim program at the University of Bath.
• While I don’t heavily coach the athletes myself, the focus is on providing consistency and a team mentality. They now have a structured swim schedule, giving them a professional framework to build their training around.
• Our squad features elite athletes like Freddy, Harry, and Leon, as well as some highly talented age-group competitors on the cusp of turning pro. New members are set to join next year, and the setup has been working brilliantly.
• As for why we created this separate program, the short answer is that we were effectively asked to leave the Bridges Triathlon performance squad.
• This wasn’t due to any animosity but rather practicalities tied to funding and logistics. National funding for the British Triathlon ITU-focused squad is understandably limited, and having six Ironman athletes taking up resources wasn’t sustainable under their model.
• While we didn’t necessarily agree with the decision, we respected it and took it as an opportunity to carve our own path. Relying on leisure centre lanes for professional training wasn’t an option, so we procured dedicated lanes and created a system that has been hugely beneficial.

Long-distance triathlon swimming

15:45 -

• The role of swimming in long-distance triathlon and Ironman racing has evolved significantly over the years. When I started in the sport 15 years ago, it was common for athletes with weaker swimming abilities but strong cycling and running skills to succeed.
• Back then, the conventional wisdom was that no one won a race by leading the swim, and many champions emerged from the bike or run stages. However, this is no longer the case.
• Today, we see a new era where swimming proficiency is critical to staying competitive. Athletes like Sam Laidlow and Lucy Charles exemplify this shift, as their exceptional swimming abilities set them apart in world championships. Falling behind early in the swim, even by a few minutes, can jeopardise an athlete's chances of victory.
• Using Leon as an example, we identified swimming as his relative weakness. Leon is an exceptional cyclist and runner, but to compete at the highest level and potentially become a world champion, improving his swim is non-negotiable.
• This year, we set a clear goal: to reduce his Ironman swim time by 90 seconds. This required improving his pace by about three seconds per 100 metres in the pool, which we benchmarked through structured sessions and specific interventions.
• Success was defined as narrowing the gap between him and the top swimmers, such as Sam Laidlow, from five minutes to three and a half minutes – a goal we achieved. Looking ahead, our plan is to continue this trajectory, aiming for another 90-second improvement each year over the next two years.
• The process begins with addressing fundamental technique flaws. Many weaker swimmers share common stroke inefficiencies, and correcting these is crucial. With Leon, we focused on one or two critical weaknesses and worked intensively to improve them.
• By the end of the year, his primary stroke issue was about 80% corrected, which laid the foundation for building fitness and endurance. The technique is the cornerstone of swimming performance; even Olympic swimmers, with their perfect form, can maintain front-pack speeds with minimal training after retirement.
• For athletes with weaker swimming backgrounds, improving technique from a "6 out of 10" to an "8 out of 10" can have a more significant impact than increasing training volume or intensity.
• Once the technique is optimised, structured training can amplify performance gains. However, without fixing fundamental flaws, there are limits to what fitness development alone can achieve.
• For Leon, consistency in swim squad participation and leveraging insights from external swim coaches have been key. We are not protective of our processes—if other experts can help, we collaborate with them to achieve the best results.

Four technical swimming mistakes that athletes often do

22:07 -

• In swimming, maintaining a streamlined body position is crucial to optimise efficiency and speed. Movements such as crossing arms in front of the head, plunging too low below the body or sweeping arms too wide cause the body to wiggle, which disrupts hydrodynamics.
• To counteract this, the goal is to keep the body linear and aligned, ensuring that the power generated by the pull phase of the stroke is effectively channelled backwards to propel forward.
• To identify and correct technique issues, I rely on a mix of tools and methods. For instance, video analysis plays a significant role. Using something as simple as a waterproof iPhone, I capture underwater footage to pinpoint problems.
• This allows us to review and address issues systematically, often through repetitive practice, lap after lap. Drills also come into play, particularly for issues like a wide-sweeping arm. If someone is poolside observing, they can offer real-time feedback and guide the swimmer to adjust their stroke, promoting a more mindful and deliberate form.
• Self-awareness in swimming is frequently misaligned with actual technique. For example, a swimmer might believe they've corrected a wide pull, only to discover they’ve improved just partially.
• This discrepancy underscores the importance of video feedback and having someone with expertise poolside to provide continuous guidance.
• While I have a solid understanding of swim technique from my background as a swimmer, I also recognise the value of external expertise.
• Bringing in specialised stroke and technique coaches is essential, especially since no two swimmers are the same. Variations in build and anatomy mean that what constitutes the "perfect stroke" can differ significantly.
• Therefore, selecting the right coach or expert depends on their credentials, experience, and ability to build a trusting relationship with the athlete. It's about collaboration and finding what works for each individual through experimentation and open communication.

Key swim sessions

25:52 -

• Our swimming programme incorporates a variety of stroke work and sessions like speed days, threshold sets, VO2 max efforts, and recovery-focused mindful swimming. Among these, technique stands out as the most critical component.
• For athletes aiming to make significant strides—whether breaking into professional ranks or refining weaknesses—technique work is indispensable. I believe swimmers should dedicate around 50% of their time to this, especially during the off-season when substantial improvements are possible.
• For weaker swimmers seeking transformation, the off-season is a prime opportunity. Scaling back cycling and running to prioritise swimming can yield notable gains. This approach has proven successful for athletes like Leon, who has significantly increased his swim volume.
• Throughout the year, he maintained a rigorous routine of at least six swimming sessions weekly, occasionally reaching seven. Even during his annual break, he continues to swim five to six times weekly, emphasising its foundational role in his training.
• Open-water training is another vital aspect, though it serves a different purpose. While pool training is superior for building fitness and refining strokes, open water develops unique skills essential for long-distance races.
• Our squad regularly practices in a nearby open-water facility, focusing on scenarios like mass starts, drafting, and pacing. These sessions simulate race-day dynamics, teaching athletes to "hold onto toes," an essential skill for maintaining position and efficiency during long-distance events.
• Reflecting on Leon’s progress, the combination of structured technique work, consistent swimming, and exposure to new challenges like the T100 has been pivotal.
• T100 racing, with its higher intensity, has pushed him beyond his comfort zone, contributing to his growth as an Ironman competitor. This strategic shift not only improved his swim capabilities but also enhanced his overall performance in major races like Kona, underscoring the value of adaptability and commitment in athletic development.

Coaching differences between age groups and pro athletes

31:30 -

• Time is the primary factor that distinguishes the training approaches of age-group athletes and professional athletes.
• However, the distinction isn’t always clear-cut, as there are age groupers who train like elites and professionals with day jobs balancing training alongside their work. I coach athletes from both categories and deeply respect each approach.
• In general, age-group athletes face more external constraints, such as work, family, and social commitments, meaning their available training time is typically more limited.
• Therefore, if the goal is to maximise performance, the focus needs to shift towards making the best use of the time available. Not all age-groupers aim to optimise every aspect of training, but for those who do, prioritisation is key.
• First and foremost, having a coach who understands your unique schedule and constraints can make a huge difference. A one-size-fits-all training plan often isn’t effective for busy individuals.
• Professionals with full-time availability might successfully follow structured plans like those outlined by elite coaches, but age-groupers benefit significantly from tailored schedules.
• A coach can identify your key priorities and help you focus on the most critical sessions for your goals.
• When designing a plan, the most important sessions should come first. For an Ironman athlete, the long run and long ride are non-negotiable. These cornerstone sessions should anchor your training week, as skipping them too often will likely hinder your ability to complete the race.
• Next, cardiovascular development sessions should be prioritised. This typically involves spending time just below the threshold zone during workouts. These sub-threshold efforts are essential for building endurance and efficiency, forming the backbone of effective training.
• Once the core sessions are established, the focus shifts to refining other aspects of performance. This might involve working on specific strengths and weaknesses on the bike, improving running technique, or addressing marginal gains across different disciplines.
• Ultimately, effective time management and strategic planning—especially with professional guidance—are the foundation for balancing athletic goals with life’s demands.

Triathlon tips

34:15 -

• First and foremost, get a coach if you can. A coach provides structure, accountability, and expertise tailored to your needs.
• However, if hiring a coach isn’t feasible, invest in a high-quality training plan. Platforms like TrainingPeaks offer excellent programs at a reasonable cost, ensuring you stay on track and committed. Having a structured program is critical for consistent improvement.
• In cycling, beyond training, a proper bike fit is one of the most impactful investments you can make. A well-fitted bike enhances efficiency, comfort, and performance, often saving you more time than additional fitness training.
• For example, I recommend seeking out experts like Matt Bottrill in the UK, whom I consider the best in the field. Even if coaching isn’t for you, prioritise this step.
• Running improvement largely comes from increasing volume, unlike the technique-focused approach required in cycling. If your schedule permits, aim for more frequent runs rather than fewer long sessions.
• For example, running 20 minutes six days a week can be as effective as two one-hour runs. Consistency, even in small increments, helps build endurance and capability. Don’t overlook the value of "little and often" – it’s better to keep moving rather than skip sessions due to time constraints.
• In swimming, addressing technique early is crucial, even for age-group athletes. A small improvement, like moving from a 5/10 swimmer to a 6/10, can significantly impact your race times.
• While you may never match elite swimmers like Sam Laidlow or Lucy Charles, refining your technique remains essential.
• For weaker swimmers, a unique method I’ve used is breathing every four strokes during races. Initially, it may feel uncomfortable or even impossible, but with practice, it helps lower heart rate and improve stroke efficiency.
• By breathing less frequently, weaker swimmers minimise disruptions to their rhythm, which often leads to faster swim times over long distances like Ironman events.

Over and underrated topics/things by age groupers

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• When it comes to underrated investments in cycling and triathlon performance, I emphasise two key areas: bike fitting and high-performing triathlon suits.
• A proper bike fit, conducted by one of the world's leading specialists, is transformative. Spending thousands on a high-end bike without a professional fit is a missed opportunity.
• The benefits from a top-tier bike fit surpass even the best equipment upgrades. Though these experts often have long waiting lists, the impact on your performance and comfort is unparalleled—this is the ultimate value for your money.
• Secondly, the quality of a triathlon suit is often underestimated. Data from wind tunnel tests reveal stark differences between standard and elite-level suits, with performance variations up to 20 watts.
• Many triathletes settle for club-issued suits, which are often suboptimal. Investing in a premium tri suit can significantly boost aerodynamics and efficiency, translating into measurable gains. For age groupers aiming for peak performance, this is a critical yet overlooked area of focus.
• On the overrated side, I caution against the current obsession with high carbohydrate intake during races. While recent science supports the capacity to metabolise higher amounts of carbs, the benefits follow a curve of diminishing returns.
• Pro athletes might fine-tune their intake for marginal gains, but for most age groupers, overconsumption often leads to gastrointestinal issues and compromised performance.
• Historical success in endurance events, achieved with significantly lower carbohydrate intake, underscores the point. It’s crucial to individualise your strategy—ramp up intake gradually in training and ensure your body can handle it. Precision and preparation are key when experimenting with higher carb consumption.
• Lastly, on the topic of tri suits, I encourage clubs to consider offering both affordable and high-performance options to accommodate diverse athlete goals.
• While community and team identity is important, providing access to elite-level suits aligns with supporting members’ individual ambitions.
• Developing a world-class suit involves extensive research and testing, and only a handful of models truly deliver top-tier performance.
• Even so, excellent alternatives that are nearly as efficient are available, and athletes should prioritise suits that offer the best balance between performance and accessibility.

Leon's training volume leading to Kona 2025

49:30 -

• Leon is considered among the top ten in Kona, but he isn't a high-volume athlete compared to others at the top level. His training volume usually hovers between the middle and lower end of the spectrum when looking at the top ten Kona athletes.
• He typically puts in around 30 hours per week of swimming, biking, and running during training blocks, particularly when he's up in the mountains, where he might push for a couple of high-volume weeks.
• However, these peaks never reach the 40-hour mark. This figure doesn’t include strength and conditioning or stretching, which some athletes factor into their overall training time.
• What sets Leon apart is his ability to get fit quickly. He has consistently demonstrated that he can achieve peak fitness faster than most pros and age-group athletes that I've worked with.
• For Leon, consistency is critical; when he hits 11 solid weeks of training leading into Kona, his performance improves, and with 12 weeks, he performs even better. This is a principle that applies to all athletes, but Leon's rapid fitness gains are exceptional.
• Leading into his Kona build, Leon was in a more challenging position than usual. Twelve weeks out from the race, he faced a significant setback when a training camp in the Alps led to several of his teammates contracting COVID.
• While a few managed to recover quickly, others, including Leon, were sidelined for two to three weeks. Despite this disruption, we had a discussion about how to proceed with the remaining time, and we agreed that if he could nail the next eight weeks of training, he could still achieve a strong result.
• Leon exceeded both his and my expectations with his performance in Kona, especially considering the state he was in just 12 weeks earlier.
• When Leon is back home, outside of mountain training camps, we set his weekly training volume around 28 to 30 hours of swim, biking, and running.
• Occasionally, if he’s feeling good and things are progressing well, this can increase to 31, 32, or even 33 hours, but never much more than that.
• Additionally, we incorporate a pullback or recovery week every now and then, but it’s tailored to how the athlete is developing rather than occurring at a fixed interval, like every two or three weeks.
• These adjustments ensure that his training remains balanced and responsive to his needs.

Leon's key training sessions

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• In training, one of the primary focuses is making sure each session serves a specific purpose, particularly with long runs.
• These long runs are intentionally slow, sometimes as slow as six minutes per kilometre, a pace that is common for many recreational marathoners. I coach athletes who run at this pace, and I often show them that even at six minutes per kilometre, significant benefits can be achieved.
• These long runs, while slow, focus more on building fatigue resistance rather than cardiovascular development. This approach is effective because the recovery required for a slightly faster pace (such as five minutes per kilometre) is not worth the additional effort, so we prioritize efficiency.
• We also do a lot of sub-threshold work, where the athletes spend a considerable amount of time running just below their threshold pace. For this, we utilise a local towpath along the canal, which is flat and consistent—perfect for long, steady runs.
• These runs are great for endurance and help athletes improve their ability to maintain speed over time without over-exerting themselves.
• For variety and to add a social element, some sessions are held on a track where athletes can participate in tempo and threshold sessions, both individually or with a group.
• These sessions might be done twice a week, mixing social interaction with high-quality training. The combination of track work and varied terrain, such as the towpath, creates a balanced approach for both professional and age-group athletes.
• When it comes to cycling, the sessions tend to be harder than what most athletes are used to, especially for those transitioning from other disciplines. We don’t shy away from making these sessions challenging.
• After the initial adjustment, athletes often request clarification on session intensity, particularly on the bike, where the warm-up might be faster than the typical zone two pace they’re accustomed to.
• The bike work involves a mix of high-intensity sessions, including efforts in the VO2 max zone, which are designed to push the body to its limits.
• One example of a session would involve cycling at 108-110% of VO2 max for a couple of minutes, followed by a recovery period that can include a sweet-spot burst or a more steady ride aimed at building cardiovascular fitness.
• For VO2 max work, the number of minutes varies depending on the athlete's needs and their stage in the season. For maintenance or just before a race, shorter sessions—like 4 by 2 minutes at VO2 max—might be sufficient.
• However, during peak training periods, sessions might be longer, and the duration and intensity of VO2 work can be adjusted to challenge the athlete progressively. This variability is essential to match the athlete's fitness level and training goals.
• For sub-threshold runs, the sessions often involve intervals like 3 minutes on, and 3 minutes off, which mimic the over-under type of effort where you alternate between threshold paces and slightly easier paces.
• For more advanced athletes, we might increase the volume to 6 by 5 kilometres, targeting sub-threshold zones (94-99% of their lactate threshold). This intensity range helps improve endurance without overwhelming the athlete's system.
• On the track, more seasoned athletes may complete up to 15 repetitions of 800 metres at just below the threshold, pushing their limits while still staying within a manageable pace.
• For athletes aiming for marathon-level endurance, efforts like 6 by 5 kilometres would typically align with marathon pace, though the exact pace varies based on the athlete’s level.
• These carefully structured sessions—whether on the bike or during running—are designed to gradually build the endurance and speed needed for peak performance, while making sure athletes are prepared for the demands of their races.

Additional topics on Leon's preparation

1:00:15 -

• When it comes to new interventions and approaches, the key is ensuring that athletes feel comfortable and at ease within their training environment.
• For example, Leon and Susie, who I work with closely, both have a strong preference for being at home rather than training camps, even though those have their place. It may sound obvious, but familiarity is crucial.
• For both of them, training at home offers consistency – from the swim squad’s schedule to the reliability of food deliveries and knowing exactly who will show up for track sessions.
• This predictability allows them to focus on training without distractions, which is often more effective than the constant travel of a pro athlete’s life.
• While travel and training camps are part of the lifestyle, making sure that athletes are in an environment where they can truly thrive is essential.
• For instance, the travel involved in competing frequently can take away time from actual training, and it's easy to overextend oneself with too many races and camps.
• But if you have a well-structured home environment tailored to your needs, you can maximise your training time and results.
• Even though the area where we live isn’t your typical training mecca – the roads can be busy, the winters muddy and the terrain not ideal for long, sustained time trials – it works for athletes who live here.
• It’s not about having the perfect landscape; it's about finding what works for you and leveraging the infrastructure and comfort of your environment to make your training more efficient.

Leon's taper

1:02:51 -

• When it comes to tapering for a race like Ironman, there are many approaches, but my philosophy is to err on the side of more rest and recovery, especially in the final two weeks before race day.
• I often find myself in discussions with professional and age-group athletes about how much work they should do leading up to the event.
• Typically, elite athletes tend to want to stay more active, even in the final days before the race. However, I believe in a longer taper with less intense activity.
• The trend I’ve noticed among some of the top athletes, particularly in Kona, is that they continue training intensely right up until race day.
• While this is often seen as a self-fulfilling prophecy, where others try to replicate the same approach, I strongly advocate for a more relaxed taper.
• For example, my athlete, Leon, followed this approach closely. He arrived in Kona two weeks before the race, completing his last big training block and then focusing on lowering the volume while keeping the intensity to maintain race readiness.
• It’s also essential to allow time to rest and recover, especially after long travel, which can contribute to accumulated fatigue.
• In terms of the volume reductions, two weeks before the race, I suggest cutting the training volume by at least a third from what it was three weeks prior.
• Ideally, you want to reduce it by around 40% from peak training volume by this point. For some athletes, reducing it by as much as 50% is perfectly fine. In the final week before the race, the focus should be on ensuring that the athlete feels fully recovered.
• If there’s any lingering fatigue, I recommend taking a complete rest day or engaging in very light activation exercises—things like mobility work, light strides, and easy technique drills. It’s crucial to move the body without adding any additional strain or fatigue.
• For age-groupers, who might still be balancing full-time jobs or other stressors, it’s especially important to prioritise rest. The extra demands, like travelling, packing, and even handling equipment maintenance, add stress that can interfere with recovery.
• I’ve seen many athletes, especially in Kona, who, despite the stress and fatigue, continue to push their limits by riding long distances—like the 180k ride up to Harvey.
• While it might seem like a must-do experience, I believe that this isn’t ideal right before a race, as it can detract from the primary goal of performing well on race day. Instead of chasing every experience, focus on maintaining your fitness and reserving energy for the big day.

Reflecting on Leon's preparation

1:07:23 -

• This year, we made a concerted effort to focus on improving Leon's swim, and the results have been very promising. We plan to double down on this next year, with the addition of some new people to help us achieve even more progress.
• Sometimes, improvements can come from unexpected places, and that's certainly been the case with Leon’s run. While the improvements in his run may not be immediately obvious to the outside world, the strides we've seen in training have been substantial.
• Much of this progress has come from his work with the athletics squad at Bath University, where he's been running twice a week.
• These sessions have been a great opportunity for him to run freely, enjoy the process, and engage in structured sessions with people of varying athletic abilities.
• This mix of training has been a refreshing change from the more rigid structure I usually impose, which focuses on specific places, times, and targets.
• Looking at the broader picture, if I were to advise any age group athlete, the key is to find a group that motivates you. Whether it's a running squad like Leon's or a master swimming group, the camaraderie and competitive spirit of being surrounded by like-minded individuals can be invaluable.
• If you can commit to regular sessions twice a week, the impact can be significant, as we've seen with Leon.
• When reflecting on the season, it's hard to find areas that require change given how well things have gone. The plan we've followed has been solid. The key is to continue to make quantifiable improvements every year.
• We've been working together for four years now, and as we move into the fifth, we continue to see progress across all three disciplines. If we maintain this trajectory, Leon should be in a great position to challenge for an even better finish next year.
• If there's one thing that could make a difference for him or any athlete, it's consistency. This year, he had a strong 10-week build-up to Kona, but I believe that an extra three weeks of consistent training would have been even more beneficial.
• If we can maintain that same level of focus and consistency over a 13-week period, the results could be even better.

Reflective questions

How to learn and improve the craft of coaching

1:10:26 -

• In my view, the most important quality for any coach – or really anyone in life – is to avoid being dogmatic. It’s crucial not to assume that you have all the answers, and instead, remain open and flexible.
• Over the past 18 months, I’ve experienced some unexpected wins and gains that I wouldn’t have predicted. Opportunities sometimes arise unexpectedly, and when they do, it’s important to seize them and see where they take you.
• Being flexible and willing to adapt is key. It’s also important to listen to other perspectives. You might discard 90% of the ideas others offer, but if even one out of ten improves your craft or approach, then that’s valuable.

A topic that Rob is looking to learn

1:11:18 -

• I find the development of blood fitness incredibly fascinating, particularly how it relates to cardiovascular health and blood cell growth.
• There’s often a lot of debate around topics like doping, EPO, and other synthetic methods of enhancing performance, but my interest lies in the natural process through which the body develops cardiovascular fitness.
• I’m particularly keen on how we can stimulate red blood cell growth during training and ensure that the timing of this process is optimal. This is especially important when it comes to tapering before a major event.
• I’ve been diving deeper into this subject recently, and it’s something I plan to focus on even more in the coming year. It involves various elements, such as altitude training, which brings its own set of challenges—especially with regards to timing.
• The process of coming down from altitude either too early or too late can have significant effects on performance, so it’s crucial to understand the nuances of these transitions.
• Despite its importance, the research around this area remains underdeveloped. A lot of commonly held beliefs about altitude training and blood fitness are, in my opinion, incorrect. This gap in understanding is something I’m eager to explore further.
• One commonly misunderstood aspect of sports is the approach to altitude training. Many athletes, especially professionals, still believe that spending three weeks at a high altitude before a race will automatically benefit them.
• However, what’s not widely acknowledged is the physiological process of readjustment once returning to lower altitudes. Athletes often come down from altitude too quickly, without allowing their bodies enough time to properly acclimatise, and this can lead to a dangerous situation.
• The process of the body acclimatising isn’t the same for everyone, and understanding the mechanisms at play is crucial. For many, spending time at altitude may not actually be as beneficial as they assume, and focusing on fitness at home may be more productive.
• Another common misconception is the development of blood fitness, particularly concerning red blood cell production. Athletes often expect that after a tough training session or a specific intervention, their body will immediately increase the number of red blood cells to improve performance.
• The reality is that the body’s creation of red blood cells takes time. After intense training, those newly produced red blood cells don’t immediately aid in oxygen delivery to muscles; they are just floating in the bloodstream without any real functional benefit.
• This means that if athletes are not strategic about their tapering phase, they could end up with too many immature red blood cells or too few mature ones when they need them most. Timing your tapering phase properly is essential to ensure that the red blood cells created in advance of a race are fully functional when the race day arrives.
• Without this understanding of how cardiovascular fitness develops, many athletes could find themselves peaking too early or too late.

Piece of advice to a younger coach

1:15:17 -

• I spent 20 years in the British Army, even though I am originally from South Africa. I only retired last year, and during my military career, coaching was always something I did on the side.
• It was a side hustle for me, but I coached some incredible athletes and really enjoyed the experience.
• Now that I'm pursuing coaching as a full-time career, I'm loving it. The satisfaction, enjoyment, and success we've already had in this new chapter have been incredibly rewarding.

Best book Rob has ever read

1:16:18 -

• The best book I would recommend is Lore of Running by Dr. Tim Noakes, a renowned South African expert in endurance sports, particularly in running. Although he's largely retired now, Noakes' contributions to endurance sports science are immense.
• This book, which was first published over 25 years ago, is a comprehensive guide, containing about a thousand pages of valuable insights.
• It covers a wide range of topics that any amateur enthusiast or someone serious about endurance sports should know. The book delves deeply into fitness development, tapering strategies, the science behind how weight impacts running performance, and much more.

LINKS AND RESOURCES:

• Kasper Pedersen – Training talk and Magnus Ditlev’s Kona preparation | EP#448
  
• Nikki Bartlett and Bex Milnes – 5th in the Ironman World Championships | EP#446
  
• Mallorca Training Camp 2025
• Portugal Training Camp 2025