The Craft

Six disciplines.
One nervous system.

Everything we know about coaching the swim, the bike, the run, strength, recovery and the mind — written down, in full, free to read. No email required.

Most clubs coach six things. We coach one.

Swim, bike, run, strength, recovery and the mind are not six programmes you run in parallel and hope don’t collide. They are one system, and the thing they all run through is your nervous system.

That is why recovery sits at the centre of this page rather than the end of it. Get the foundation wrong and the other five are just noise you are paying for in fatigue.

Recovery The foundation everything else is built on. How we read HRV, resting heart rate, sleep architecture and training load — and what we do when the numbers say stop. Start here → The Swim The high-elbow catch, body position, the pull, the two-beat kick, bilateral breathing and CSS zones. Read the swim → The Bike FTP testing, power zones, sweet-spot work, cadence, and the pacing that leaves something in the legs for the run. Read the bike → The Run Cadence, forward lean, foot strike under the hips, ankle stiffness and the hip work that keeps you running for decades. Read the run → Strength The posterior chain, ankle and foot strength, and the role lifting actually plays in endurance durability. Read strength → The Mind Breathwork to regulate the nervous system, meditation to raise the baseline, and the clarity that follows both. Read the mind →

Then read how they fit together.

Six domains is the easy part. The reason this works is what happens between them — and that is a piece of its own.

One System → The R.A.C.E. Framework

Or come and do it with us.

We train together on Wednesday evenings and Saturday mornings out of NW10 — Strides on Wednesday, brick sessions on Saturday. Race-week tapers led together, and someone at the start line on race day.

The club →