What to Expect from Sense Endurance Coaching
Entering a coaching programme can feel like a big step. You might wonder how it works, what the coach will actually do for you, and whether it’s worth it. At Sense Endurance Coaching, I believe in keeping things straightforward and performance-focused. This article breaks down exactly what you can expect when you join the squad. From constant communication and personalised training to race-day strategy and no-nonsense philosophy. If you’re new here, this guide will walk you through my coaching approach in clear terms.
One of my athletes summed it up best: “Tom’s coaching gave me structure and direction. Just steady, clear improvement.”
Communication & Support: Your Coach is in Your Corner
Unlimited contact and fast feedback are cornerstone features of Sense Endurance Coaching. I don’t put caps on how often you can reach out. If you have a question or need advice, you can message me anytime. No limits. No waiting days for a reply. I understand that timely, honest feedback can make a huge difference in your training momentum and confidence. Whether it’s adjusting Wednesday’s workout after a tough Tuesday session or talking through pre-race nerves on a Friday night, I’m available. In fact, open and prompt communication is so important that I consider handling questions or concerns quickly as part of good coaching practice.
Weekly training updates ensure your plan always fits your current needs. I plan your training one week at a time, based on your latest progress, feedback, and schedule changes. This means every week you’ll receive an updated schedule tailored to how you’re doing. Nothing is written in stone. If you’re feeling strong, we might push a bit more; if life threw you a curveball or your body needs extra recovery, we adjust on the fly. I monitor your workouts closely and welcome your input. This dynamic, week-by-week approach keeps you improving without getting overwhelmed. Athletes must share honest progress details, while coaches should adapt to their needs. In other words, you’ll be heard, and your training will respond accordingly.
Honest, constructive feedback is another thing you can expect. I’m not here to just pat you on the back. I’m here to make you better. I review your training data and notes and give you clear input on what’s going well and what can improve. I believe in straight talk, delivered in a supportive way. This feedback loop helps you learn from every session. It’s not about criticism; it’s about identifying opportunities to get better. And if something isn’t clear, you can always ask. I’ll clarify. This continuous dialogue creates trust and ensures we catch issues early. In fact, I encourage you to think of us as a partner in your journey: the more you share, the more I can help. It’s no coincidence that athletes who maintain close communication with their coach tend to see the best results. For example, when one of my athletes felt unusually fatigued mid-training cycle, she voiced it; we tweaked her plan together rather than sticking rigidly to the schedule. This kind of real-time adjustment, enabled by open communication, keeps you on track.
Support on and off the training plan is part of the package. Have a question about race nutrition? Need advice on selecting a wetsuit or dealing with a nagging foot pain? I’ve got you. Coaching is not limited to workouts alone. I’m an experienced athlete and I’ve “been there, done that,” so I can offer guidance on the myriad other factors that affect performance, from mental preparation to gear choices. You’re never bothering me by reaching out. In fact, I love engaged athletes who ask questions and seek to understand the why behind their training. When you join Sense Endurance, you’re not just getting a training plan; you’re getting a coach in your corner.
Personalised Training: Built Around You
No two athletes are the same, and no two training plans should be either. One of the first things you’ll notice with Sense Endurance is that your training plan is 100% personalised to you. Your lifestyle, your goals, your strengths and weaknesses. As I often say:“Every athlete deserves coaching that respects their time, body, and goals.” That means I’ll design a plan that fits your schedule, goals, and strengths, not a recycled template. In fact, Sense Endurance was founded specifically to combat the one-size-fits-all approach so common in triathlon coaching. I saw too many generic plans out there, and athletes getting lost in cookie-cutter programmes. Here, you are at the centre of the process, not forced into a coach’s pre-set mould.
Expect to start with a detailed consultation to learn about you. Your work/family commitments, available training hours, past injuries, current fitness, and key race targets. With that, I will craft a roadmap that challenges you appropriately. The goal is to maximise your improvement within your real-life constraints. Are you strong on the bike but struggle with run endurance? I’ll account for that. Only have 8 hours a week to train because of your job? No problem, I’ll make those hours count. Every workout has a purpose and is tailored to your needs.
We explain the “why” behind your sessions too. You’ll never get a workout in your calendar that leaves you scratching your head. A key part of personalisation is making sure you understand the intent of each session, whether it’s a high-cadence bike drill to improve your pedaling efficiency or a long run with pace variations to build fatigue resistance. “A clear understanding of why you’re doing a session” is one of my core coaching principles. This knowledge empowers you to execute better and stay motivated, because you know what you’re working towards with each interval or endurance ride.
Another hallmark of my personalised approach is flexibility and adaptation. I don’t plan out six months in rigid detail and then just hand it over. Instead, I sketch a broad structure for your season, but the specifics are adjusted continuously based on your progress. Every athlete has a unique rate of adaptation. Maybe you respond quickly to swim volume but need a bit more recovery after hard run workouts. I’ll observe those patterns and adapt. “Training must adapt to each individual’s starting point and progression. Each athlete has a unique adaptation signature, and our job is to uncover it,” as one of our articles explains. In practice, that means the training that makes you improve might look different from someone else’s. I embrace those differences. If you’re progressing faster than expected, I’ll raise the bar. If you’re struggling in one area, I’ll adjust the approach or give it more time. This is truly bespoke coaching, down to the session level.
Perhaps most importantly, we don’t waste your time. I focus on the training that works and skip the fluff. You won’t find any “circus drills” or vanity workouts in your plan, everything has a purpose. Expect lots of the fundamentals done well. I’m heavily influenced by the “simple, repeatable methods that actually make you better,” a philosophy refined through experience and working with world-class mentors. This means favouring tried-and-true training principles over the latest fads or gadgets. (If you’re curious, check out my article “Why Triathletes Overcomplicate Their Training”, it highlights how cutting through the gadget noise and mastering the basics leads to better results.) The bottom line is your plan will be individualised and effective. I’ll continually ask, “Is this helping the athlete race stronger?” If the answer is no, I don’t include it.
To give you an idea of our no-nonsense approach, here are a few things you won’t see in a Sense Endurance training plan:
One-size-fits-all schedules
I will never just hand you a generic 12-week plan and hope it works. Your plan is built for you, every week, every phase.
Random “filler” workouts
If a session is on your calendar, it has a clear goal. No junk miles just to pad the volume.
Obsession with abstract metrics
I care about results, not just numbers. For instance, I won’t have you chase an impressive FTP test result if it doesn’t translate to better racing. I prioritise biomechanics and durability over vanity metrics.
Overcomplicating for the sake of it
You won’t be drowning in confusing charts or unnecessary jargon. I simplify the science into actionable training. “We cut through the noise. Our focus is on what truly matters... keeping your training effective, adaptable, and applicable,” as our philosophy states.
Instead, what you will get is a training plan that’s practical, challenging, and tailored to unleash your best performance. It will fit into your life and evolve with you. You’ll train smarter, not just harder, and every week you’ll know you’re building toward your goals. Personalised coaching is about you, and that’s exactly where we keep the focus.
Smarter Training Cycles & Race Strategy: No “Fluff” Periodisation, All-Weather Game Plan
How we structure your training over the weeks and months, and how we prepare you for race day, is another key aspect of what to expect. Sense Endurance’s approach to periodisation (the art of structuring training phases) is refreshingly practical. We don’t blindly follow outdated models that don’t suit real life. For example, the typical training cycle many athletes have been taught is a four-week block with 3 weeks hard training followed by 1 easy week. While that 3:1 cycle can work in some contexts, it’s not a rule written in stone for me. In fact, rigidly sticking to a “3 weeks on, 1 week off” schedule can waste valuable training time if you didn’t truly need that down week. I won’t force you to rest just because the calendar says so, nor will I make you grind on when your body is begging for recovery. Instead, I adapt recovery to your needs in real time. If you’re flying and feeling great, we may extend your build a bit longer before backing off. If you’re cooked after two hard weeks, we’ll insert recovery sooner. This flexible approach means you never lose momentum unnecessarily, and you also never accumulate excessive fatigue. One of my athletes this season, Lisa, had been on a classic 3:1 schedule under a previous plan and felt like every fourth week she lost her mojo. She’d finally start feeling fit, then hit a full rest week and come back feeling sluggish. With my coaching, she switched to a more responsive rhythm, backing off only when needed, and told me she felt fresher and more consistently engaged, with no loss of fitness from arbitrary down time.
So what does my periodisation look like in practice? I favour a method that might be described as a “reverse periodisation” or hybrid model, especially for long-course racing. Early on, we’ll emphasise strength, technique, and intensity, while keeping endurance work at a maintenance level. Later, as the race draws closer, we layer on longer endurance sessions once you have the strength and efficiency to handle them. This is basically the opposite of the old-school approach that has you doing months of slow base miles first and only adding intensity at the end. My philosophy, humbly borrowed from my mentor Brett Sutton, is that “endurance is easy to build” once you have a foundation of strength and skill. But if you do it the other way around, endless long sessions from the start, you risk fatigue and ingraining bad form for months. We’d rather have you fresh and strong, then extend your endurance when you’re ready.
For example, consider two athletes training for an Ironman. Athlete A follows the traditional plan: a long grind of base miles all winter, feeling tired and a bit bored, then adds intensity late (but by then she’s carrying a lot of fatigue). Athlete B (Emma, my athlete) follows the Sense Endurance approach: her early training is engaging and varied, she’s doing hill work, short swim work, threshold sessions that keep her sharp, all while perfecting her swim and run form. When spring comes, she starts doing longer rides and runs, and they feel manageable because she’s already strong and biomechanically efficient. On race day, Emma maintains good form and pace right to the finish, whereas Athlete A struggles in the final miles despite all those base miles. The difference? How they trained. “Switching to this approach changed everything. I felt stronger, fresher, and executed my best Ironman to date,” Emma said after her first season working with my reverse-periodisation method.
This year-round balanced training means we always keep a bit of each element in your plan: some endurance, some intensity, some strength throughout the season. You won’t have a 3-month block where you do zero fast work or neglect endurance completely. We constantly “touch” all the energy systems, just with different emphasis at different times. Race-specific preparation typically ramps up in the final couple of months before your event. That’s when you’ll do more race-pace bricks, long swims, and nutrition practice, but even then, we don’t drop strength or speed work. This approach keeps you well-rounded and prevents the “peaking too early then detraining” issue that sometimes happens with overly rigid plans. It also suits busy athletes because let’s face it: real life doesn’t always allow a perfect linear progression. By training multiple abilities concurrently, if you miss a session or get sick for a week, you haven’t “lost” an entire phase. We just adjust and carry on, knowing you’ve been building all along.
Adaptability is the name of the game. We already talked about flexible recovery days. We also take a flexible approach to scheduling around your life (business trip? we’ll make that a recovery week or find creative solutions) and even around weather. For instance, if winter storms make long rides impossible in January, we might swap in extra indoor trainer intensity and push some endurance sessions to when it’s safer outside. The plan serves you, not the other way around. I check in frequently to ensure the training load is appropriate. By staying responsive, we keep you on the optimal path toward race day. This athlete-centred adaptability is rooted in my belief that “consistency beats chaos”. Consistent training (with smart adjustments) will always trump a rigid plan that falls apart as soon as something unexpected happens.
Now, let’s talk about race strategy, because great fitness alone isn’t enough if you can’t execute on race day. When you sign up for coaching with Sense Endurance, I guide you not just in training, but in how to race smarter. This includes everything from pacing plans to mindset techniques and fuelling strategies for the big day. I’ll work with you to develop a clear race plan well before your event. For a triathlon, that means we’ll discuss target swim effort (e.g. controlled but strong to set up a good day), bike pacing (perhaps using power or heart rate zones we’ve honed in training), and run strategy (like negative splitting or knowing what effort you can sustain off the bike). We emphasise practising your race nutrition and hydration during training, so there are no surprises on the course. (If you need a primer on triathlon fueling, see my article “Simplifying Triathlon Nutrition: The Myths and Realities,” which outlines how effective fueling can be simple and how overloading on fancy products can backfire.) By the time race week arrives, you should have a nutrition plan you’re confident in. We’ll have refined it together through your long workouts.
Crucially, I also coach you on the mental side and adaptability. Race day can throw curveballs: maybe you get kicked in the swim, or your goggles fog, or the weather shifts suddenly. I prepare you to handle these calmly. In training, I might simulate challenges (e.g. open-water swim practice for confidence, or bike-run workouts in the heat) so you build the mindset of adapt and overcome. Mental toughness and focus are skills we cultivate alongside physical training. Nor do we neglect the psychological prep. I might encourage you to visualise different race scenarios or practise calming techniques. Come race morning, you’ll stand on that start line with a sense of confidence and “an unwavering race-day mindset fueled not only by the miles you’ve logged but by a deep-seated belief in your abilities”.
On race day execution itself, I’ll advise you to “stick to your race plan” and trust the process that got you there. Of course, being adaptable is part of sticking to the plan. It means you adjust intelligently when needed, not that you rigidly ignore reality. We will have discussed contingencies (e.g. what if it’s windy on the bike? What if you drop a water bottle?). Our mantra here is: control what you can control. Focus on your effort, pacing, and nutrition, the things within your control, and be mentally ready to adjust for things like weather or terrain. For instance, if it’s an unusually hot day, we might dial back the target pace slightly and increase fluid intake. If your swim turned out slower than expected, we’ll remind you that it’s okay, stay calm and just proceed with the bike plan rather than chasing time. These kinds of race tactics will be ingrained in you through my guidance. I want you to race with confidence and composure. My article on race-day confidence shares more tips on executing under pressure, such as not starting out too fast despite the adrenaline and avoiding the trap of over-focussing on your watch instead of listening to your body. I’ll echo those lessons in our one-on-one coaching with you.
In summary, expect Sense Endurance to provide a structured yet flexible training progression and to arm you with a solid race strategy. You’ll go into your event knowing exactly how to approach it, having rehearsed your fuelling and pacing, and with the mental tools to handle the unexpected. The result is that you don’t just finish, you perform. The ultimate goal of my programme is that come race day, you feel ready for anything and can deliver your best when it counts.
Philosophy: Simple, Tough, Effective.
All of the above, communication, personalised plans, smart periodisation, are driven by an underlying Sense Endurance philosophy. It can be summed up as simple, tough, and effective. I believe in doing what works, and I don’t get distracted by gimmicks or the “flavour of the month” in the endurance world. If you’ve read any of my articles, you’ve probably seen themes of cutting through noise and focusing on fundamentals. As I proudly say on our site, “Efficient workouts, real results. No fluff, no filler. Just the right training to make you faster, stronger, and more durable.” This mindset is baked into our coaching.
Simplicity is key. Simple doesn’t mean easy, my training will challenge you plenty, but it means that we prioritise what actually drives performance. That includes consistency, progressive overload, recovery, and skill development. What it doesn’t include is endless data analysis for its own sake or overly complex training recipes. For instance, I won’t suddenly have you do a session because it’s trendy, like incorporating some exotic HIIT protocol that has no relevance to your race. Instead, we might have you repeat a seemingly basic workout (like a steady Z2/Z3 brick or a weekly long run) because doing the basics well wins races. Our head coach’s experience (including time spent with legendary coach Brett Sutton) reinforced that “controlled intensity over guesswork, durability over volume, biomechanics over vanity metrics, and form under fatigue” are what make champions. I apply those principles to everyday athletes too. That means you’ll do controlled hard work (no blind “see-God-workouts” that aren’t backed by purpose), you’ll build durability through sensible volume (not just racking up hours for bragging rights), and we’ll pay attention to your form especially when you’re tired – because racing tired is the reality. It’s simple, but it’s not easy.You still have to put in the work, and it will be tough at times, but none of it will be busywork.
I also practice a “no fluff” rule in our communication and analysis. If a metric or a gadget isn’t helping, we won’t obsess over it. For example, some athletes love numbers and some don’t. We use them as needed, but I won’t make you a slave to, say, your VO₂ max reading or a fancy lab test. In fact, I’ve even written about how lab testing is often a waste of money for triathletes, because many times you can get the insights you need from your training itself. I prefer to measure progress by your performance in key workouts and how you are feeling, not just a lab number. Everything is kept on the grounded, real-world level. The only thing that matters is that you get faster, stronger, and more confident.
“No gimmicks, no wasted miles, just training designed to make you faster.” That’s a phrase I live by (and often share on our social media). If you’ve been frustrated before by training plans that promised magic but delivered disappointment, you’ll find our approach a relief. There are no magic shortcuts, just a proven system of hard work and smart planning. But within that straightforward approach, I incorporate the latest evidence-based practices. Simple doesn’t mean stuck in the past; it just means I filter out the nonsense. I stay up-to-date on sports science and coaching methods, yet we evaluate everything through a practical lens: “Does this help my athletes in practice?” If yes, I’ll adopt it. If not, it’s fluff.
Another core aspect of my philosophy is toughness, both mental and physical. I aim to cultivate resilience. Training with Sense Endurance will likely push you out of your comfort zone (in a safe and productive way). I believe, and repeatedly witness, that true growth comes from challenging your limits. You should expect your coach to hold you accountable and sometimes intentionally set up hard scenarios (for example, back-to-back hard days or challenging conditions in training) to train your mind and body to handle stress. I’ll encourage you to embrace the tough times, knowing that it’s forging a stronger athlete. One of my guiding beliefs is that grit often matters more than raw talent. I even have an article titled “The Secret to Endurance Success: Grit Over Gift,” underscoring that consistency and perseverance beat genetics when you have the right guidance. So, part of what you’re “buying” with coaching is this mindset shift: I’ll help you become comfortable being uncomfortable. Don’t worry, we’ll pair that toughness with plenty of encouragement and belief in you. Expect me to sometimes say, “Yes, you can do this,” when you’re doubtful, or to not immediately bail on a workout just because you’re tired. You might instead hear, “Give it your best and let’s see how it goes.” That’s intentional, to build your confidence and grit. At the same time, I’m always monitoring to avoid crossing into counterproductive suffering. It’s a fine balance, but it’s one I’m experienced at managing.
Finally, I foster independence and confidence. My ultimate goal is not to have you dependent on me for every little thing forever; it’s to educate and empower you as an athlete. “We don’t create followers of a system; we develop athletes who can thrive, adapt, and excel in the real world where conditions are rarely perfect,” as we’ve written in my coaching philosophy. This means over time you’ll internalise a lot of the principles we use. You’ll start knowing when you need a rest day versus when you can push, understanding how to pace yourself, and figuring out race tactics. I actively share knowledge and rationale with you so that you grow in understanding. It’s common for my coached athletes to say they’ve learned a ton during the process. That is exactly what I want, because an informed, self-aware athlete is a better athlete. And even though I love long-term coaching relationships, if I do my job right, you should become capable of making smart training decisions on your own too. Think of it like teaching you to fish, rather than just giving you the fish.
So, expect a coaching philosophy that’s refreshingly straightforward and relentlessly focussed on what works. I’m here to cut the BS out of your training. You’ll notice this philosophy in everything I do: the workouts I prescribe (simple does not mean easy!), the feedback I give (honest and unvarnished), and the results you get (earned through consistent, purposeful work). It’s an approach that has helped athletes from first-time triathletes to national podium contenders achieve breakthroughs. I’d be thrilled to help you do the same.
Ready to Transform Your Training?
By now, you should have a clear picture of what working with Sense Endurance Coaching entails. Unlimited communication, personalised training plans, intelligent periodisation, race strategy guidance, technical expertise, and a no-nonsense philosophy. It all adds up to a programme that gets results. I’ve cut out the fluff and doubled down on the fundamentals so you can train with purpose and race with confidence.
If that sounds like the kind of coaching experience you’re looking for, the next step is simple: book a free introductory call. This is a friendly chat. No obligations, just a chance to discuss your goals, answer your questions, and see if we’re a good fit. We’ll talk about where you are now and where you want to be, and how Sense Endurance can help get you there.
Ready for coaching that actually works? If you’re tired of guessing at your training and want a smarter, proven approach, let’s have that conversation. I’m confident that, like many before you, you’ll walk away feeling excited and clear about how to take your performance to the next level. Remember, triathlon (and endurance sport in general) shouldn’t be a guessing game. You deserve a plan and a coach that cut through the noise and give you real progress.
Book your free intro call today and take the first step toward unlocking your full potential. I’m looking forward to meeting you and being in your corner every step of the way.