ATP ASSESS > TRAIN > PERFORM
empowering runners, cyclists and triathletes to perform better
No matter your standard or endurance aspiration, The Endurance Project can support you on your journey - Assess how your body fuels, drives and responds to exercise with a range of testing services to understand what matters for achieving your goal; Train more effectively to develop what matters for you, with a range of training and coaching support options based on assessment outcomes; and ultimately be empowed to Perform better when it matters, enjoy it and stay healthy.
common problems limiting endurance performance
ATP - be empowered to improve your performance
ASSESS
Understand how your body drives and responds to exercise, be empoweerd to unlock your potential and achieve your goals.
A range of testing services Understand your development need. Individualise your training intensities (know your HR zones). Understand your fuelling and hydration needs for training and performance, identify movement and strength limitations and key injury risk factors.
- Physiological testing (remote and in-lab);
- sweat testing (sodium and sweat rate);
- fuel and hydration assessment;
- functional movement,
- strength and force analysis;
- running quality.
TRAIN
Train effectively - smarter not harder.
Training and coaching support to meet your circumstances.
Individualised Training Plans, based on your test outcomes that evolve to match your development needs with the demands of the event or goal you are training for, whilst being mindful of appropriate balance in your life.
Be guided and develop with a custom approach - 1:1 coaching based around you and your goals.
PERFORM
Deliver your best performance.
You've done the training, you've got to the start line feeling the best you can.
Be empowered to perform your best, give your yourself the best chance of success with informed preparation, planning of fuelling, hydration and power/pace strategies to meet your goal.
assess
"i didn't know what i didn't know until feedback from my assessment – training game changer"
PHYSIOLOGICAL assessment
Physiological testing enables us to accurately determine key aspects of your "athletic architecture", determinants of performance for your sport/event, identify your development needs and improve the effectiveness of your training.
In-lab submaximal and maximal tests on a treadmill (speed) or cycle ergometer (power) enable determination of key factors of performance, including:
- Lactate thresholds (LT1 and LTP) - power, pace and HR
- Economy/Energy Cost/Efficiency of movement
- Utilsation of fats and carbs including FatMax and Maximum Rate of Fat Oxidation, Crossover and Carb Utilisation at key goal paces.
- V'O2max and HRmax
Following data analysis, the results are provided in a comprehesive report presented to you during a follow-up meeting (in person or video-call) during which we will discusss what the results mean for you:
- Strengths and development needs
- Fuelling requirements
- Training zones (HR, pace. and power)
- Key directions, next steps and focus for your training.
The results will enable you to train more effectively on what matters for you, inform on-the-day event strategy, empowering you to perform better.
individualise your hydration to optimise performance
sweat testing
If you’ve experienced performance decline, early fatigue, frequent peeing, nausea, bloating or cramping during training or races, your sweat losses and hydration strategy could be the issue (but that may not mean you need to drink more).
Sodium, the main electrolyte lost in sweat, is crucial for maintaining performance, aids fluid retention and is associated with cramping. Although sweat sodium concentration doesn't change significantly across adult life, sodium losses vary significantly between individuals, so a one-size-fits-all hydration strategy is often ineffective.
Sweat testing can help you personalise your hydration strategy to optimise performance and reduce the impact of these issues. from a sweat test you will find out:
- Your sweat sodium concentration accurately determined through a non-exercise sweat test that takes about 30-45mins.
- Your sweat rate can be measured during exercise either from home or in my lab using a cycle ergometer or treadmill for around 60 minutes. We’ll determine the best method for you during a call.
- During the tests we’ll discuss your training and competition routines to get some context - duration, intensity and conditions of your exercise.
- Based on your test results and context, we’ll create a personalised hydration strategy using propreitary PFH software, advising on what, when, and how much to drink before, during, and after training and a goal event, ensuring you are well-prepared to deliver.
"HOW MANY CARBS"
FUELLING & HYDRATION ASSESSMENT
Unable to maintain performance to the end, early fatigue or even DNF? In many cases these issues are addressable with appropriate fuelling and hydration.
"Control the controllable". There will always be things "on-the-day" that can affect your performance that are beyond your control, but fuelling and hydration are two factors that are controllable and have a signficant influence on your on the day performance, recovery and your ability to maximise training benefits. If you have done the training, spent all that hard-earned cash on the relevant kit and entry for your event, you are limiting your performance if you don't fuel appropriately.
Carbs are the most important fuel - yes maximising fat oxidation is important, but you you are still using carbs - they, rather than fat, are the fuel source that you will run out of first. Fuelling with the right amount of carbs is critical to maintaining performance and reducing fatigue development.
So, whilst exercising in the lab on the cycle ergometer or treadmill to determine sweat rate we can continuously measure inspired and expired V'O2 and V'CO2 breath x breath, and HR, we can determine your fat and carbohydrate utilisation and poweres typical of your goal event.
You will come away with away with a hydration plan and fuelling strategy to prepare you for fuelling to your reach your goals.
"I am doing a year of Audax - 200km once a month for a year. On a recent 200km bike ride that has previously made me suffer, I increased by carb intake, and hydrated much better. My time to complete this familiar course improved by over 30mins and, not only was it quicker but I felt less fatigued, i was able to maintain my performance much better, I enjoyed the ride more and i was able to recover and felt able to ride again within a couple days rather than the usual 5days. There's more to do but the results of this test and implementing the advice has given me an immediate benefit."
understand injury risk, improve economy of movement.
Functional movement and neuromuscular strength ASSESSMENT
ForceDecks’ lightweight, portable force plates and intuitive app make it easy to assess your athletes’ strength, movement, asymmetry and balance. No biomechanics degree required.
ForceDecks automatically detects and assesses over 20 different movements, from squats to jumps and from isometric strength to functional tests such as sit-to-stand and balance assessments.
Whether you work in team sports, olympic sports, performing arts or first responders, you can use ForceDecks to benchmark, monitor and rehabilitate your athletes.
Assess jumps, strength, asymmetry and more. ForceDecks automatically detects and assesses over 20 different movements, from squats to jumps and from isometric strength to functional tests such as sit-to-stand and balance assessments.
neuroumsualr assesssment of jumps, functional movement and balance.
humantrak mvement analysis system. 3D motion capture and biomechanical analysis in a portable, plug-and-play system. HumanTrak is a markerless 3D movement analysis system that measures what the eye can’t see, and does so without the costs, complexity and inaccessibility of a biomechanics laboratory.
Assess a range of common single- and multi-joint movements in seconds and see your athlete’s results appear immediately. Test multiple athletes in quick succession and generate engaging and easy-to-understand individual and group reports.
RUNNING QUALITY
remote testing
Click on this text to start editing, and enter your own text with some basic formatting. To create a link to another page or website within this section, select the text you want to make into a link and click on the Link icon on the formatting toolbar. Click anywhere outside the text box when you're done to continue working on the rest of your page.
TRAIN
Train smarter not harder to develop those attributes that important for success in your goal event. A range of individualised training plans and support packages based on testing outcomes and understanding of your event demands.
Individualised, science-informed and human-centred training support.
No generic training plans. Training support based on your test outcomes. Developing your exercise response to match the demands of your event. Choose from 4 training support packages to fit your circumstances and needs.
Training adapts to your life, and evolves with the right flow of stress and recovery to maintain development and minimise overtraining risk. Getting you to the start line feeling the best you can. Preparation for the event includes deliberate practice, sleep, hydration and fuelling with race planning based on your physiology.
A healthy, happy athlete is a strong athlete. As training load increases fatigue, injury, illness and stress are common so track your wellbeing, and overall capacity for coping with the combined stresses of training and life. This allows positive action to reduce risks arising from overload, insufficient recovery or low energy availability.
Take charge of your performance with training support to suit your needs and fit with your circumstances Find out more.
Taking a human-centred approach to coaching and support.
This approach is one that focusses on your needs, goals, and experiences. It recognises that you are unique and a one-size-fits-all approach is not effective.
We will work together to achieve your goals considering you as a whole person, not just an athlete with physical sporting abilities. I work to empower you by building self-awareness, confidence, and self-reliance.
I believe this approach is beneficial not only to you, but also me as the coach and supporter as it leads to a more meaningful and fulfilling experience.
TIER 1
A single 16wk plan based on the outcomes of the testing to your goal event.
Delivered to your phone.
TIER 2
A rolling plan - updated every 2 weeks
TIER 3
You can change the number of items shown on each row by clicking on the Change Layout icon. This can be found on the right hand toolbar.
TIER 4
This block is an item collection and allows multiple similar items to be added and removed. You can drag these items to reorder them.
training packages
Click on this text to start editing and enter your own text with some basic formatting. Just click anywhere outside the text box when you're done to continue working on the rest of your page. You can show and hide many of the elements that make up a block by clicking Block Settings on the right hand toolbar and going to the Elements tab.
what people say
PERFORM
Train smarter not harder to develop those attributes that important for success in your goal event. A range of individualised training plans and support packages based on testing outcomes and understanding of your event demands.
""Victory is in having done your best. If you've done your best, you've won." - Bill Bowerman"
Pre-heading Text
Heading Text
Elements like this introductory text can often be hidden in the block settings
andy knowles MSc endurance performance physiologist
Hover your mouse over the image opposite to show the image toolbar. Image Settings lets you choose an image from your library, or upload a new one, and change related settings. On this block the image will size automatically based on the height of this content, filling the available space. Book a discovery call, so we can chat about how I can help you.
Heading Text
This is an Image & Text block. Click on this text to start editing and enter your own text with some basic formatting. Just click anywhere outside the text box when you're done to continue working on the rest of your page.
To change the layout and appearance of a block, such as the size of its images and columns, click on the Change Layout button on the block toolbar, to the right of each block.
Can I cancel my order?
Click on this text to start editing, and enter your own text with some basic formatting. To create a link to another page or website within this section, select the text you want to make into a link and click on the Link icon on the formatting toolbar. Click anywhere outside the text box when you're done to continue working on the rest of your page.
How do I change my password?
To change the appearance of a block, such as the way in which it is laid out and the width of its columns, click on the Change Layout button on the block toolbar, to the right of each block. You can show and hide many of the elements that make up a block by clicking Block Settings on the right hand toolbar and going to the Elements tab. In Block Settings you can also change other aspects of how a block looks, including margins, colours, animations and background images.
Where can I edit my address?
You can change the order that blocks appear on your page using the up and down arrow buttons on the right hand toolbar, or you can drag the entire block using your mouse.
How do I track my order?
Click on this text to start editing, and enter your own text with some basic formatting. To create a link to another page or website within this section, select the text you want to make into a link and click on the Link icon on the formatting toolbar. Click anywhere outside the text box when you're done to continue working on the rest of your page.
How do I return an item?
To change the appearance of a block, such as the way in which it is laid out and the width of its columns, click on the Change Layout button on the block toolbar, to the right of each block. You can show and hide many of the elements that make up a block by clicking Block Settings on the right hand toolbar and going to the Elements tab. In Block Settings you can also change other aspects of how a block looks, including margins, colours, animations and background images.