The Performance Engine
Adaptive training built on your numbers and your calendar.
Switched on by testing week and your roadmap, then running every week after that through your programming and your session feedback.
The Delivery
What happens once you say yes.
Coaching is not about what you get. It is about what you achieve.
That said, it is a fair question to ask what actually happens once you say yes. So here it is, in order: how we get you set up, and what the rhythm looks like from then on.
Before you read on
Nine steps written out in a list can look like a lot. It is not meant to be a hurdle, and you will not be doing all of it at once.
Everyone is different, and we go at your pace, with what you actually need. Some people move through this in a fortnight. Others take longer, because life is busy and there is no prize for rushing the setup. Either is fine.
01 / 04What it all adds up to
Three pillars, switched on in order.
Every step below is building one of three systems. This is the shape of the thing you are actually joining.
The Identity Code
The behaviour work that makes showing up ordinary.
Starts with your Base Enablers and the Legacy Playbook, and carries on daily through your check-in and your Wayfinder dashboard.
The Legacy Standard
The health strategy that keeps you in it for decades.
Begins with your nutrition consultation, and stays live through rehab access and the quarterly review that watches for burnout.
02 / 04The setup
Nine steps, in order.
- 01Good fit?
- 02Account
- 03Team TC
- 04Deep dive
- 05Base Enablers
- 06Testing week
- 07Nutrition
- 08Roadmap
- 09Training starts
Step 01 of 09
Are we a good fit?
Before anything else, we find out whether this is right. You complete a short application telling us who you are and what you are chasing, and from there we either get on a call or pick it up on WhatsApp.
Every application is read by me personally. Places are capped at five a month, which is simply the number I can coach properly while doing the job the way it should be done.
Team TC goals stretch from 5km road races to Hyrox, IRONMAN and ultra marathons, and everything in between.
Not everyone gets offered a place, and that is the point of this step. If the goal, the timeline and the life around it do not line up yet, I will tell you, and I will tell you what would need to change.
What you leave with: a straight answer, and a clear view of what the road ahead would look like.
Step 02 of 09
Your account is created on the Wayfinder platform.
Wayfinder is the platform we built to run coaching properly, because nothing off the shelf did the job. It becomes your home for everything that is not the training itself.
Your strategy sits in there so you can read back why the plan is shaped the way it is. So do your daily accountability, your measurements and progress photos, your education lessons, direct comms with me, and the same calculators you will find on this site, already loaded with your numbers.
One login, on your phone. You will use it every day, so it is deliberately quick.
Step 03 of 09
You are introduced to Team TC.
This happens early on purpose, because it is the part almost nobody expects to matter as much as it does.
You join a private group of people doing exactly what you are doing. Not a broadcast channel where a coach posts quotes, but a genuine conversation that runs all day between people training at 5am, travelling for work, and having the same wobbles you will have.
In practice it means you get held to account on the evenings a session feels pointless, the chat keeps moving when the nights get dark, and on race day you discover a group of people you have mostly never met have been tracking you all the way round.
Likeminded is the key word. Everyone in there has chosen the same hard thing, so nobody has to explain why they are up early.
Step 04 of 09
The deep dive, and the kick-off call.
Now we find out who you actually are. The onboarding goes well past height, weight and a goal race.
It covers your why, which is what we come back to when February is cold and dark. Your honest starting point. Your races or targets for the season. A proper time audit, because a plan built on hours you do not have fails in week three. Injury history, work pattern, family commitments, sleep and stress.
Then we get on a call and turn all of that into something concrete. What does good actually look like for you? Not a vague ambition, but the milestones we will aim at along the way, so you always know whether you are on track.
Why it matters: the quality of your plan is capped by the quality of what you tell me here. It takes a while. It is meant to.
Step 05 of 09
We set your Base Enablers.
Base Enablers are the daily foundations everything else is built on. Sleep, hydration, steps, and the handful of non-negotiables that decide whether the training you do actually turns into fitness.
They are set for you, from your own starting point, rather than pulled off a generic chart. Then they get tracked with a daily check-in that takes about ninety seconds. Six taps, deliberately quick, because a check-in that takes ten minutes is one nobody does by week four.
The value is not any single day, it is the pattern. After a few weeks you start seeing things you would never have spotted: that your training slips the week after poor sleep, or that the weeks you hit your step target are the weeks you feel strongest.
Naming a pattern takes the blame out of a flat week. It is information, not a verdict.
Step 06 of 09
Testing week.
Before a plan can be written properly, we need to know where you are right now. Not where you were five years ago, and not where you think you should be.
So we run a testing week, built around your goals rather than a standard battery. Depending on what you are chasing that might mean a threshold effort on the bike, a swim test, a run benchmark, and some baseline strength numbers. Cardio and strength both get a look, because most people have a clear idea of one and none at all about the other.
Those numbers become the targets every session is written against, and the benchmark we retest later to prove the work is landing.
If you want a look at the maths behind them, it is the same as our free FTP, CSS and heart rate zone calculators.
Step 07 of 09
Nutrition consultation and strategy.
You sit down with Adam Glover, our Performance Nutritionist, one to one. Not a template, not a macro calculator, an actual conversation about how you eat, how you live and what needs to change.
What comes out of it is a strategy built for your life and the training that is about to land: everyday nutrition first, then fuelling for the work you will be doing. It is deliberately sequenced here, before the programming, so the plan and the food are built to fit each other rather than argued about later.
Adam stays with you throughout. This is not a one-off document, and you will speak to him regularly from here on.
Step 08 of 09
Your roadmap gets built.
Now we have everything we need. Where you are right now, from testing week. Where you want to be, from the deep dive and the kick-off call. The roadmap is what connects the two.
Where it suits your goal, that takes the form of an Annual Training Plan in TrainingPeaks: the year on one screen, working backwards from your target so every week between now and then has a job. Base, build, sharpen, taper, recover. Your B and C races sitting inside those blocks as rehearsals rather than distractions. The deliberately lighter weeks that people skip and then wonder why they stalled.
It has your life in it too. The work trip in March, the holiday in July, the fortnight you already know will be a write-off. A plan that ignores those breaks the first time reality turns up.
This is your chart. It is how you see where you are going, and how far you have already come.
Step 09 of 09
The training starts.
The roadmap sets the shape of the year. The programming is where it becomes something you can actually do on a Tuesday morning.
Each session arrives in TrainingPeaks with the structure written out, the targets in whatever you train to, whether that is power, pace, heart rate or effort, and a note explaining what it is for. Not "8 x 400m" on its own, but what it is developing and how it should feel.
Sessions sync to your watch or head unit, so you are not standing in the car park reading a screen. You press start and it tells you what to do.
And that is you set up. From here, the process becomes a rhythm.
03 / 04Running underneath all of it
Your data, doing the quiet work.
Connect Strava once and every session flows into your dashboard on its own.
Nothing to log, nothing to remember.
It shows trends, not snapshots
One session tells us very little. Fifty-two weeks of them tells us a great deal: when your consistency dips, which months you historically lose, how this week really compares to the last one.
It tells us about your life
The pattern in that grid is a picture of your life as much as your training. Work trips, dark evenings, the fortnight the kids were ill. We read it together, so we can understand what happened, and if needed, set in place the fall back routines for when things go amiss.
It changes what I write
Trends drive the programming. If Thursdays never happen, Thursdays change. If you are strongest on a Sunday, that is where the hard work goes. The plan evolves to fit the athlete you are, not the one it assumed.
04 / 04And then
The bit that actually delivers the result.
Setup is the easy part. What follows is the coaching, and it runs for as long as we work together.
Daily touch points
Session feedback through TrainingPeaks, and WhatsApp for anything personal or for the community. You are never more than a message from an answer.
Unlimited 1:1 access
Calls whenever you need them. Not a monthly slot you have to save your problems up for.
Monthly nutrition consultations
Ongoing one to one with Adam, adjusting as your training load, your body and your life change.
Rehab support when you need it
Access to the rehab team as required, because the fastest way to lose a season is training through something you should have dealt with in week two.
Programming that keeps changing
Ongoing review and adaptation, in line with how you are actually progressing and how the roadmap evolves. The plan is a living thing.
Travel and life support
Work trips, holidays, a hotel gym with two dumbbells and a treadmill. The plan flexes around what you have access to instead of falling apart.
Race build-up support
Pacing strategy for that specific course, a fuelling plan you have rehearsed, and a written race-day brief so you are executing rather than deciding.
Post-race review
What worked, what did not, and what it means for the next block. Then the roadmap gets redrawn, which is how this compounds instead of resetting every January.
Worth repeating
None of this is a checklist you have to complete to be doing it right. It is a process that flexes to you, at whatever pace you need, for as long as you need it.
What matters is not what you get. It is what you achieve.
Apply to join Project Legacy™Five places a month. Every application read personally.