Elevate Coaching

12/11/2025

Age over Beauty. Old man wins 🏌️

12/11/2025

Age over Beauty. Old man wins the ⛳️

11/11/2025

In my experience, successful athletes have a few common traits. Here's the main ones as food for thought going into the last 10 or so weeks of training for Coast 😎

✅ Super Consistent: Highly effective athletes prioritise frequency and consistency over sporadic, big efforts.

✅ The Power of Sleep: They treat 8-9 hours of high-quality sleep as the fundamental, non-negotiable cornerstone of recovery and peak performance.

✅ Win in the Kitchen: They maintain a sustainable nutrition strategy that prioritises whole foods, adequate protein, and smart fuelling to support both performance and wellbeing.

✅ Control The Controllable: They avoid dwelling on uncontrollable factors and instead focus their energy and effort on controlling what they can.

✅ Process Goals: They maintain motivation and measure training success by focusing on executing process goals rather than obsessing over race outcomes.

05/11/2025

Summer? 🤞🌞

04/11/2025

I see it all the time: a fixation on outcome goals. Standing on the podium or smashing a PB.

Motivating? Yes. Effective? Not always.

Here’s the truth:
Success is built over a long period of time, with clear, controllable process goals at the heart of achievement. That’s why top-performing athletes are masters of process goals.

❌ The Limitation of Outcome Goals
Outcome goals depend on factors outside your control:
• Weather
• Competitors
• Course conditions
When your focus is only on the outcome, you create pressure, anxiety, and frustration. Miss a session? Suddenly, it feels like failure.

✅ The Power of Process Goals
Process goals focus on what you can control:
✔ Training ex*****on
✔ Nutrition planning
✔ Session intensity and duration
✔ Post-session performance reflection
The result? Momentum, confidence, consistency, and mental resilience. All of which directly translate into race-day performance.

🧩 Framework for Success
Outcome Goal: Age Group Podium
Process Goal: Execute training as prescribed
Daily Habit: Post-session check: Did I follow the plan and hit my targets?
Small wins daily → Big results on race day.

🏁 Coaching Insight
Dream big, but measure success by what you control, not what you hope for.

Show up. Execute. Repeat.

The outcome will take care of itself 😎

Shift your focus from outcome goals to process goals in endurance sports to boost confidence, maintain momentum, and ensure long-term success through consistent, controllable actions.

16/10/2025

3 benefits of a golf ball hunt…

A- Wilson the Dog is knackered 🐶😴
B - It doesn’t matter if .cadman looses a few balls this weekend 🏌️
C - I get outside for a few steps

02/10/2025

With under 20 weeks left to roll until race day I thought it timely to share my most read blog post of the last 12 months. Clearly, understanding the compounding gains principle is top of mind for people 😎

Happy training everyone!

Explore the power of compounding gains in endurance sports. Learn how patience and consistency can transform athletes over time.

04/09/2025

14/08/2025

Nice day for it 🌞

26/06/2025

Training is essential—but it shouldn’t dominate your life. Integrate training into your lifestyle, instead of making your life revolve around your workouts.

To find the right amount of training time each week, follow this process:

• Understand your weekly schedule: Work, family commitments, social activities, priorities, etc.

• Determine your available training hours: Based on your schedule and priorities, estimate how many hours you can consistently dedicate to training each week.

• Start with manageable goals: Plan training sessions that fit within this time frame, allowing room for flexibility and recovery.

• Reassess regularly: Life changes, so revisit your schedule every few weeks to adjust training time as needed.

Integrate training into your lifestyle. When training adjusts to your daily demands—work, family, and rest—you’re more likely to stay consistent, enjoy the process, and perform better in the long run.

Sustainable progress comes from smart training that supports your life, not competes with it.

18/02/2025

I’ve had a bunch of questions from people this week mainly asking how much training is required to knock over Coast Longest Day.

I think part of the answer lies in what your goals for the day are and another part is around your training age and racing history. Not to mention what other commitments you have in your life!

That being said I thought it would be interesting to share a small insight into the training hours ticked off by those I coached for Longest Day this year. Their finish times ranged from a touch under 12 hours to a touch over 14.5 hours.

-The average weekly volume in the 10 months leading up to the race was between 9 and 12.5 hours.

-The biggest training week was between 19 and 22 hours. These were generally completed around 5 weeks out from race day.

Happy training or resting 😎

14/02/2025

This is by far and away my most read blog post recently.

As an endurance sports coach, I often emphasise the importance of patience and consistency in an athlete's journey. Just like compounding interest in a term deposit with the bank, the concept of compounding gains holds immense value in the realm of endurance sports...

Explore the power of compounding gains in endurance sports. Learn how patience and consistency can transform athletes over time.