Endurance Sport Coaching

Enjoy Training and get RESULTS!

Nathan can help you achieve your endurance sport goals and has proven so for many athletes from beginners starting out learning basics, right through to age groupers pushing their limits to represent their country on the world stage.

Nathan is a TRI NZ Accredited Coach and has coached athletes for well over a decade. Nathan works specifically with Triathletes, Runners, Cyclists, Duathletes and Multi-Sporters.

100% individualised. Every person is different and so too is their training program. Nathan takes a detailed and measured approach to programming and analyzing each person’s data, leaving no stone unturned and a level of accountability that ensures athletes of all levels bring out their best. Along with this Nathan understand commitments to work, family, socializing and other hobbies so he is always trying to factor these into making the best training program for each person, so they are feeling good about what they are doing. With Nathan being a coach that is available to support his athletes makes every training program fluid and adjustable as life happens, so you keep moving forward.

Nathan practices what he teaches and is always testing out new theories to improve performance as well as becoming as efficient as possible in the busy, fast paced world we live in. Personally, Nathan competes in long-distance triathlon, duathlon, endurance running events and the odd road cycling race.Nathan knows what it like to start out and also what it’s like to achieve a lifetime milestone, going form a non-swimmer, non-biker, running 2km around the block before being knackered to qualifying for the Ironman World Championships in the competitive 35-39 age group, Nathan can coach and support you no matter where you are at on your journey.

Your programming

Nathan’s experience and knowledge allows him to guide a wide range of athletes with various levels or equipment and technology. All guidance will be based off fitness testing which Nathan prescribes on a regular basis.

SWIMMING – pool, open water

  • pool pace/100m
  • pool distance
  • pool/open water duration
  • RPE (perceived exertion 1-10)

CYCLING – triathlon, road, mtb, indoor trainer

  • duration, distance
  • RPE (perceived exertion 1-10)
  • heart rate zones (heart rate monitor required)
  • power meter zones – based off FTP test (power meter required)

RUNNING – road, off-road

  • duration, distance
  • RPE (perceived exertion 1-10)
  • heart rate (heart rate monitor required)
  • run pace zones – based off run threshold test – min/km (GPS or foot pod required)
  • run power zones – based off critical power test (Stryd run power pod required)

Coaching & Service Options

Nathan has three levels of coaching to help you reach your goals. Nathan can support you from anywhere in the world as long as you have a goal and internet access.

Work with Nathan online, get your own specific training plan and support

  • Your own on call coach to support you on your journey (text and email)
  • A personalized training program delivered via Training Peaks
  • Unlimited adjustment to your program
  • Unlimited text and email support
  • Weekly personal voice message feedback

Work with Nathan and catch up fortnightly via video call (or in person) to review, plan and move forward to your next goal.

  • Fortnightly video call or meeting in person (in person Lower Hutt based)
  • Your own on call coach to support you on your journey (text and email)
  • A personalized training program delivered via Training Peaks
  • Unlimited adjustment to your program
  • Unlimited text and email support
  • Feedback and analysis of how you are tracking towards your goal/s via Training Peaks, text, email and/or at your catch ups
  • Nutrition discussion and insights to help you fine tune your engine

Work with Nathan and catch up weekly via video call (or in person) to review, plan and move forward to your next goal.

  • Weekly video call or meeting in person (in person Lower Hutt based)
  • Your own on call coach to support you on your journey
  • A personalized training program delivered via Training Peaks
  • Unlimited adjustment to your program
  • Unlimited text and email support
  • Feedback and analysis of how you are tracking towards your goal/s via Training Peaks, text, email and/or at your catch ups
  • Nutrition discussion and insights to help you fine tune your engine

Running assessment and feedback

Getting your running technique assessed is a great place to start when you are looking to improve as a runner. Whether is a increase in performance or injury prevention you’re after, this will provide great value. 

In this assessment Nathan will combine a combination of assessing your biomechanics as well as analysis of your running technique both on the treadmill and outdoors. 

There will also be video taken and played back to you highlighting areas to work on. 

Following the session you will be emailed the key things for you to work on to improve your running efficiency.

What to bring

  • Your running shoes
  • Your running watch
  • Your running clothing
  • A full water bottle
  • A sweat towel

 

Please allow 45-60mins for this session.

Your session will take place at Change Fitness HQ, 4 Market Grove, Lower Hutt.

Cost $99.00 per session

Blood Lactate Threshold

Lactate threshold is a point during exercise of increasing intensity where blood lactate begins to accumulate above resting levels. This is when lactate clearance is no longer keeping up with lactate production. The higher this point in relation to how much work you can do, the better your performance.

We offer a bike and run specific test with the purpose to recommend power based trainings zones, race intensities and also show the effectiveness of your current training block. The run test is done on our treadmill and the bike test will be done on your own bike. A power meter is required for both tests. For cycling there are many good power meters out there, but for running a Stryd power meter is recommended.

This test involves a step protocol. A finger prick blood sample is taken at the end of each workload period.

Allow 40-50 mins of exercise time and 60 mins for the entire process.

Results and training zones will be emailed to you following your test.

Preparation Notes – to get the most from the test, it is best not to exercise for 24 hours prior to the test. We also recommend that you avoid food and caffeine 3 hours prior to the test. Water is fine.

What to bring

Bike test

  • Your bike equipped with power meter
  • Your cycling computer or watch
  • Your indoor trainer
  • Your cycling clothing
  • A sweat towel
  • A full water bottle

 

Run test

  • Your running shoes
  • Your Stryd power meter
  • Your running clothing
  • Your running watch
  • A sweat towel
  • A full water bottle

 

Testing frequency

It is recommended that you perform this test every 4-6 weeks and we have a special priced package if you would like to commit to regular testing. (Please enquire)

Your test will take place at Change Fitness HQ, 4 Market Grove, Lower Hutt.

Cost $139.00 – includes the cost price of the lactate strips. Regular testing discounted packages available (please enquire)

Nathan only works with a limited number of clients to ensure he is delivering a world class service to each and every person.