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CHOOSING YOUR PLAN

NOT SURE WHAT YOU NEED OR WHERE TO START?
“I feel flat or inconsistent”

This might sound like:

  • “Some days I feel great, other days I’m cooked”

  • “Easy sessions are fine, but I can’t hit or hold faster paces”

  • “I just don’t have that extra gear anymore”

  • “Recovery takes longer than it used to (or should do)”

What’s often going on:

  • Under-fuelling around training sessions

  • A mismatch between session intensity and fuel source

  • Inadequate recovery nutrition

 

START WITH:

EAT. PERFORM. RECOVER. self-coaching programme

Foundational fuelling for training and recovery.

This helps you fuel sessions properly so training is repeatable, recovery improves, and adaptations can actually happen — instead of feeling hit and miss.

"I want to know that I'm eating a healthy diet"

Healthspan and longevity matter to you.  You want to fuel your training in a way that supports performance and long-term health.

This might sound like:

  • “I’m so confused by all the conflicting nutrition advice”

  • “I think I eat pretty healthily, but I’m often low on energy”

  • “I train consistently, but I’m not seeing the gains I expect"

What’s often going on:

  • Not eating enough to match training demands

  • Gaps in carbohydrates, protein, micronutrients, or overall energy intake

  • Applying general ‘healthy eating’ advice that doesn’t meet the needs of an endurance athlete

 

START WITH:

YOU CAN’T OUTRUN A BAD DIET self-coaching programme

How to eat healthily as an endurance athlete, so training, recovery, performance and health are all supported.

This programme covers:

  • What “healthy eating” actually means for endurance athletes

  • How much to eat, how often, and how to structure meals

  • Carbohydrates, protein, and micronutrients in context

  • Recommended dietary supplements

  • Supporting energy availability, recovery, and long-term health

This focuses on your whole diet, not just what you eat around training — so your body has what it needs to adapt, stay healthy, and perform.

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THEN:

EAT. PERFORM. RECOVER. self-coaching programme

fuel sessions properly so training is repeatable, recovery improves, and adaptations can actually happen — instead of feeling hit and miss.

“I’ve plateaued or I’m going backwards”

This might look like:

  • You can’t hit prescribed paces or power

  • Heart rate is drifting higher than expected

  • You need more recovery between sessions

 

If this has been going on for less than 2 months:

 

START WITH:

EAT. PERFORM. RECOVER. self-coaching programme

Short-term plateaus are often fuelling-related.

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If this has been going on for months or is getting worse:

❗ Book a 1:1 consult

This can indicate low energy availability (LEA) and RED-S and can cause permanent damage if left unaddressed.

"I can't fuel properly during training or racing"

This might sound like:

  • “I can’t eat much when running or riding”

  • “My stomach always plays up”

  • “Race day never goes to plan”

What’s often going on:

  • Poor gut training

  • Incorrect carb, fluid, or sodium balance

  • A mismatch between fuel and intensity

 

If this is race-specific:

Race Planning Toolkit
Build a race nutrition and hydration plan that you can practise and that works.

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If this happens regularly in training:

EAT. PERFORM. RECOVER. self-coaching programme
It includes gut training and GI troubleshooting.

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If GI issues are frequent or severe:

👉 Book a 1:1 consult

“I have an important race coming up"

Ask yourself:

  • Do I have a written nutrition and hydration plan?

  • Do I know my key numbers for carbs, fluids, and sodium?

  • Have I actually practised this in training?

 

If the answer is no:

Build-to-Race Coaching Package (Group or 1:1)

or

Race Planning Toolkit

 

If you have a plan but feel unsure or untested:

Build-to-Race Coaching (1:1) if you want reassurance and accountability

or
1:1 consult for reassurance and sense-checking

"I'm training for a backyard ultra"

Backyard Ultras have:

  • Extreme duration

  • High GI risk

  • Very different fuelling demands

 

START WITH:

Backyard Ultra – Energy & Endurance

This programme is specifically designed for BYU athletes wanting a solid race nutrition plan.

or

Breaking Limits: BYU High Performance Programme

This programme is designed specifically for Backyard Ultra athletes wanting to break through their limits and run 100kms+, 24 hours, or beyond, and covers the 4 Pillars of BYU Success:

  • Nutrition and Hydration

  • Training and Strength (including a 12-week training programme)

  • Gear and Logistics

  • Mindset

or​

Build-to-Race Coaching (1:1)

This will ensure that your nutrition is matched to your training, and your BYU nutrition plan is dialled.

"I'm burnt out"

👉 Book a 1:1 consult if you’re experiencing:

  • Persistent fatigue or low energy for more than 2 months

  • Plateauing or declining performance

  • Repeated illness or injury

  • Poor sleep or constant hunger

  • Fear of eating or carbohydrate avoidance

These can be signs of low energy availability or RED-S, which need individual support.

Early intervention = better outcomes.

"I'm still not sure what I need"

If you know what you should be doing but you struggle to apply it consistently, coaching is often the missing piece.

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