Strength and conditioning
"I have found Dan's programme really useful in many ways. The app is very accessible and easy to use. Dan is really encouraging and knowledgeable. He chooses targeted exercises that make a different. I was recently really surprised that I could walk in ski boots up a snowy hillside and not collapse halfway! I put this down to Dan's training programme as this is not something I would normally be able to do! I am looking forward to gaining in strength and confidence with Dan's help"
Caz, returning to running post-injury
Sprint Triathlon
"Working with Dan at DD, I've built the strength and resilience in my body so that I have complete confidence it can cope with the demands of triathlon, or any other endurance challenges I want to try. But I've also been educated on all the other aspects that are required to be an endurance athlete from nutrition, managing stress, better sleep, to how to periodise training and recovery techniques. These are skills that I will always have and use for endurance training in the future"
Lisa, AG winner
2023 London Marathon
"9 weeks ago I'd lost my mojo and honestly didn't see a way I could train enough to take on London again. Dan has recently set up his own coaching business DD Triathlon Coaching and he said he could help me. This was a total game changer for my mindset and I feel like with his plan and ongoing support, not to mention fitting things in around my hectic life, I'm now ready!! He has many aspects to what he can offer and has explained things in a way which I've understood and helped me to see the reason/benefit of every session. If you want to get yourself fit or train for a specific event, give Dan a message and see what he can do for you"
Leigh, achieved marathon PB
Meet Dan...
The word ‘Intentional’ is a continuous reminder for us to keep focused on why we are doing what we are doing. Whether that is for enjoyment, health, promoting better movement, sport performance, it is important to remember the purpose behind the program and why we are investing in it.
Reviewing and evaluating your progress will keep the purpose relevant, continuously providing you with a focus and the motivation to succeed.
Our holistic approach combining endurance, strength, nutrition, and recovery, are built on a foundation of an athletic mindset. Together, these provide you with a framework to thrive in all areas of your life, from work, family, friends and training.
To achieve real results it isn’t about hard work it’s about getting smarter in all aspects of health and performance.
Dan
a little about me...
The motivation for me is working with individuals, enabling them with the structure and accountability to achieve their potential. Who is setting a limit for you? If you are willing to be consistent and diligent with your approach, then the results will show in your performance.
I have undertaken a number of coaching courses and qualifications and am a Certified British Triathlon Coach. My degree in Applied Sports Science and Coaching, provided me with the foundation upon which to build my coaching skills. The applied nature of the course meant a lot of time in the Science lab putting theory into practice. The understanding of Physiology, Psychology and Biomechanics combined is invaluable. I am a member of the UK Strength and Conditioning Association, continually maintaining my professional development and enjoy learning new concepts that could benefit the people I work with. Most recently, completing a course on 'Supporting Female Performance in Sport', an area which has been neglected for far too long.
From a personal note, I am naturally competitive when it comes to sport! I have experienced team cultures in a variety of sports and the challenge of training and competing as an individual. Triathlon is a passion mine and I full embraced the sport back in 2020. The limited availability of resources and access to sports presented a new opportunity to get in the sea and give open water swimming a try, coupled with moving the bike to the front of the shed, you can see where I am going! Fast forward through a summer of training and I find myself on the start line looking out to sea for my entry into the world of Triathlon. I have since enjoyed exploring the short, middle and longer distances, and currently preparing for a full distance in June 2023.
Having experienced both team and individual sports, the motivations for training can be very different. This is one part of why I set up DD Intentional Fitness. Having a coach can save you huge amounts of time and energy which you can put back into your training plan. A structured plan is often undervalued, but once you have followed one the benefits are soon noticed. Sync your watch and the sessions are there ready to go, no generic Zwift session required or the same steady run, the plan is progressive and prepares you for upcoming events.
Personally, I enjoy being outdoors, adventures, travel, and love getting involved in any activities on or around the water! Whatever it is you enjoy doing, I would encourage you to make the time for it and invest in yourself.
DD LITE
For athletes confident in their training, yet would benefit from the support and accountability provided by a personalised and structured training programme.
> Bespoke endurance training plan, delivered via Today's Plan, built around you as an individual athlete, your goals and life commitments.
> Progressive strength training plan to compliment your endurance training.
> Monthly 1-2-1 call via video/zoom/phone to review progress.
> Weekly adjustments to program where needed to fit around you, your life and work.
> Periodic review of nutrition and tips.
> Instant messaging contact with your coach, replies within 48 hours.
> One off set up fee.
> Minimum 3 month commitment, then a rolling month to month basis.
Book in a free call with Dan
Post Challenge Roth 2023...
A few days post race, some thoughts from me on how it went. I always find one or two useful points that I could implement myself when listening to experiences from others, hopefully you will here.
Any questions or discussion welcome, drop in a message using the contact page :)
Lisa
Lisa is PN L1 certified nutrition coach. Lisa’s personal experiences and educational background, allows her to provide simple and realistic nutrition solutions to athletes of all levels.
As a result of her own experiences as a female athlete and struggling to fuel her body, Lisa is passionate about helping other not to make those same mistakes. After years of under-fuelling, Lisa was diagnosed with RED-S (Relative Energy Deficiency in Sport) which was impacting all aspects of her life from low mood, poor recovery and a plateau in performance.
After working with some amazing health professionals on her recovery, Lisa studied as a nutrition coach with the aim of helping her own recovery and continuing to learn. Whilst studying, Lisa realised that so many people would see benefits in their own lives from simple changes to their nutrition and their attitude towards it.
Lisa is a keen age-group triathlete, focusing on middle distance (70.3) events. She also competed for several years as a rower in Cornish Pilot gigs, attending the World Championships and County Championships. Lisa loves being in, around, and on the sea in any form weather that be paddle boarding, swimming, winging or bodyboarding! Surfing is next on the list to try.
"I have found Dan's programme really useful in many ways. The app is very accessible and easy to use. The work-outs are about the right amount of time to fit into a busy day's schedule and the equipment needed is easy to source.
Dan is really encouraging and knowledgeable, he chooses targeted exercises that make a difference. I was recently pleasantly surprised that I could walk in ski boots up a snowy hillside and not collapse half-way! I put this down to Dan's training programme as this is not something I would normally be able to do!
I am looking forward to gaining in strength and confidence with Dan's help."
Improving Performance
Promote sustainable and effective dietary changes to promote physical adaption through considering nutritional goals, food preferences, gastrointestinal (GI) symptoms, food choices and timings to optimise performance
Recovery
By promoting a suitable and effective recovery athletes are likely to reduce days lost to illness and risk of injury
Nutritional Education
Through individual 1:1 sessions our aim is to provide create sustainable and effective dietary changes to increase overall knowledge of individual nutrition to allow athletes to adapt nutrition to meet training demands.
Female Specific Nutrition
Historically, there has been a significant underrepresentation of females within sports specific research, with just 6% of research conducted prior 2016 having a focus on females. As a results, coaching principles and practices have been developed based on male athletes and fail to take into account the biological differences between male and females. Recently things have began to change with more research being done specifically on females, emphasising some of the physiological and adaptational difference that females athletes experience in training, competing and recovery.
It is now understood that men’s and women’s bodies respond differently to exercise and nutrition – and thus have different fueling needs.
‘Women are not small men’ Dr Stacy Sims
At DD Intentional Fitness we recognise that there are specific considerations when working with female athletes at each life stage from reproductive years, through peri-menopause and post-menopause. As part of your personalised nutrition coaching, you will learn to work with your unique female physiology and not against it.
Integrating to your lifestyle
Your Strength and Conditioning program is delivered using an interactive mobile app, providing you with instant access 24/7 to your sessions and calendar.
Complete from home or gym, whichever is most time efficient for your lifestyle.
1-2-1 support, regular video calls to review your progress and a messaging function within the app to keep in contact along the way.
In more detail...
Intentional Fitness, the name…
The word ‘Intentional’ is a continuous reminder for us to keep focused on why we are doing what we are doing. Whether that is for enjoyment, health, promoting better movement, sport performance, it is important to remember the purpose behind the program and why we are investing in it.
Reviewing and evaluating your progress will keep the purpose relevant, continuously providing you with a focus and the motivation to succeed.
How it works...
The first step is a consultation call. This will give us both the knowledge and detail to get you underway. The initial program length is 12 weeks, after the initial 12 weeks you can continue with a monthly or quarterly option with the same ongoing support and programming.
Part of getting you set up will include a series of health questions, movement screening, and downloading of the App software to your device.
The interactive App is an essential tool which will give you unlimited access to your program and data. Your program is uploaded by me and each exercise has a video demonstration attached to it. The App has a messaging platform to communicate regularly with me to ask any questions you have, however small. You can add videos and input notes as often as you like to provide the opportunity for specific feedback and reference points.
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At set points we will arrange a video call to evaluate your progress as well as explain the upcoming changes to your program for the weeks ahead. So you will always have an understanding behind the program and somebody to ask if you have any questions from week to week.
You can also view your program online, which provides detail on your profile, goals and full calendar view. The accompanying App allows greater flexibility and is intended to fit into your lifestyle.
Your home location is not a barrier, you can work with me from wherever you are.
Perhaps you may prefer an alternative to the gym environment, or there may not be a leisure facility close by, so rather than spending time travelling to and from the gym lets get the most from the time you have. A program can be devised with just a small amount of equipment and space, giving you the freedom to complete it at home, outdoors or wherever works best for you.
Expected from you in return is commitment to the program, and being willing to fully invest in yourself.
Performance Jigsaw
Your individual training plan is one important piece of the cycle. Active Recovery, Nutrition and Sleep have an equally important part in achieving Performance.
We consider these areas alongside your training plan, and look at putting them altogether.
Coaching Options...
We offer two different options at DD Intentional Fitness. There is the 'Full' option and the 'Lite' option. Detailed below is the value being offered within each of these packages. Both offer bespoke 1-2-1 coaching, tailored to you as an individual athlete.
We recognise that the demands of every day life and changing circumstances mean athletes may wish to dial up, and dial down their training at points throughout the seasons. You have the flexibility to switch between them both to suit you at that time.
To book the initial consultation call, discuss training benefits and package costs in more detail, please use the link on the home page.
DD Full
Who is this for? Athletes looking for a bespoke, individualised coaching support and accountability. With regular feedback, day-to-day adjustments to your training and unlimited support from your coach, this plan is for athletes with busy lives looking to maximise training time available to achieve their athletic potential
- Bespoke endurance training plan, delivered via Training Peaks, built around you as an individual athlete, your goals and life commitments
- Individualised progressive strength training plan, programmed to your needs and training goals
- fortnightly 1-2-1 call, via video/zoom/phone to review progress
- daily adjustments to program to fit your work, family and life commitments
- unlimited support with your coach via instant messaging for queries about sessions, adjustments needed and
- ongoing personal nutrition strategies and guidance, including race day fueling
- annual periodisation and race specific programming for multiple events
- No initial set up cost
- minimum 3 month commitment
DD Lite
Who is this for? Athletes confident in their training and would benefit from the support and accountability provided by a personalised, structured training programme.
- Bespoke endurance training plan, delivered via Training Peaks, built around you as an individual athlete, your goals and life commitments
- Progressive strength training plan to compliment your endurance training
- monthly 1-2-1 call via video/zoom/phone to review progress
- weekly adjustments to program built around you, your life and work
- periodic review of nutrition and tips, guidance on race day fueling
- instant messaging contact with your coach, replies within 48 hours
- one off set up fee (£??)
- minimum 3 month commitment
Increase Activity Levels
Do you want to do more, feel stronger, and not tire doing everyday activities?
Reduce your bodyweight or alter your body shape?
There is a training plan for you.
Sports Performance & Endurance
Whether it is Running, Cycling, Swimming, a combination of these, or a completely different sport, get yourself a personalised program to reach your ambitions.
Planning sessions and periodisation can take time, time that you can be utilising to improve performance. Having a coach to put all of that together, regularly review and evaluate along the way, means you just need to focus on executing the sessions and recovery.
Your plan will combine the sport specific sessions, likely delivered through Training Peaks, with a strength and conditioning program individual to you.
Event, Adventure or Holiday
A structured approach to your first 5K, 10k, half marathon or full marathon.
It could be a charity event, cycle race, triathlon, there are an endless amount of rewarding challenges that your individual training plan can prepare you for.
A Ski or Hiking trip in the diary that you want to be prepared for and enjoy the experience!
Injury Prevention & Recovery
Structured recovery from an existing injury, or proactively working to prevent and limit them occurring.
Many of us spend a lot of time in repeated positions, either at work or in our hobbies. We need to keep our bodies flexible, moving in multiple planes, balanced and strong.
A training plan will help in achieving this, be proactive, do all you can to prevent injury to reduce extended recovery periods.
Mental Well-being...
We talk and read much more around mental health than we have in the past, thankfully awareness has grown, and along with that, so has the confidence to talk about it openly.
Beginning a training program, adding that structure to your day and week, can be a great place to start. It will provide a positive experience, give the springboard you need, and promote good decision making throughout the rest of your day, all of which when totalled together are going to have a significant impact on your health.
Once you have got in contact you have done the most difficult part.
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