Primal Endurance Coaching

The Track Australia Ultra-run - 520 km from Alice Springs to Ayers Rock - 9 Stages 10 days - fully self supported.

Super proud of my athlete for completing this epic adventure. She finished 6th overall and 2nd female in a time of 69h56’23.

This was a huge challenge for both of us. Training for this on the back of an injury that had to be kept at bay. Training on the road, through the dark days of a cold winter, for a race that would be run primarily on sand and in the desert. Putting a nutrition plan together for a fully self-supported event spanning 10 days that allowed her to get enough calories in to cover the costs of her efforts.

The training was specific, and always included one full rest day a week (I insisted), one elliptical session per week, some short runs max 75 min and weekend long runs. The longest long run was only 29 km. It’s about the quality, not the quantity. To maintain a healthy body and healthy joints, less can be more. There were no injuries beyond tight muscles, no sessions missed, just discipline and trust in the process.

This is certainly one to remember and I am very happy to have been a part of her journey. The human body is a remarkable thing, the mind even more so.

If you would like to take part in an ultra event and need a training program that also cover nutrition for training and the race, drop me a DM and we can arrange a chat.

Race Day: Stage 1: Rotterdam, Le Grand Départ: Tour de France Femmes

Tour de France Femmes; pre-stage 1 preparations with .

Insider POV: This mornings prep was, in part, tomorrow’s recovery meal of low-fiber spiced meatballs with sesame seasoned rice, eggs, and chilli sauce. All the dishes tailored to the riders needs, to deliver the correct amount of macronutrients to refuel. Then followed up by a second recovery meal of low-fiber crunchy crusted apple pie with skyr and honey. Team work makes the dream work with

Have an amazing opportunity to see the nutrition from the other side. One week as a chef for the men with chef at the Tour de Suisse. High pressure with six meals each for seven riders to prepare per day. Stay tuned for more delicious performance meals over the coming days.
1: Recovery meal with noodles, Asian egg and ginger salad, chicken and sweet chilli sauce
2: skyr with fresh orange juice and orange zest both Bastogne biscuit pieces
3: side dish of sautèed vegetables with garlic salt

Recovery forms a major part of a cyclists program, especially during an 8-day stage race like . In stage 6, we implement a low-fiber approach to help the riders manage their weight ahead of the final stages big climbing day on stage 8. Each rider has individually tailored meals, and while it may look bland, it has all the necessary macronutrient and caloric needs to start the refuelling process after todays 132 km stage that finishes with a 6.5 km climb with an average gradient of 6.8% and max 14%. A small helping of the sauce of choice is added before they eat it, to add the last flavouring.

Tailored recovery meals are a part of the nutrition strategy ensuring optimum refuelling after each race day. This one during the 2024.

A new year, a new team name (Team Jumbo Visma -> Team Visma | Lease a bike) and a new team portrait. It has been an amazing year, achieving one of my lifetime goals….to work with elite athletes at the highest level possible. My passion is, and always has been, sport. It transcends religion and politics. It brings nations together, it creates friendly banter over a beer in a bar, it unites. Being able to combine my research, educational and coaching background with high performance athletes and coaches is the next step. I look forward to being a part of this amazing team, and making our goals for 2024 and beyond, a reality. Athbhliain faoi mhaise daoibh agus go dtiocfaidh bhur mbrionglóidí i gcrích in 2024.

WISH IT. DREAM IT. DO IT.
This has been my motto for years.

WISH IT: I have always wanted to work with elite athletes at the highest level. To be there to support them in their quest for glory. To do what ever little things I can do to contribute to their success.

DREAM IT: it took a career change, and another degree, to at least put me on the right path but I never stopped thinking about it and visualising myself, someday, somehow, somewhere in this role. In my new field I had the opportunity to meet amazing athletes, Olympians and world champions which just inspired me further. This made the dream more realistic.

DO IT: Perseverance and hard work paid off. Next week I will take up the position as of the World Tour team. This is an incredible opportunity and a dream come true.

And I cannot sign off without expressing a warm, heart-felt thank you to the team for the opportunity over the past two years that was instrumental in helping me achieve my dream. Owner and manager & , the performance team of , , .nl , and the colleagues and staff of the complete park. And a huge thank you to the riders of the . It was amazing to work with you all and watch you develop within the performance program. There is great talent among you. It has been a great experience. Now, the next chapter and adventure begins.

It is officially off-season and that concludes my second season with the . What a great year it has been. Having the privilege to work with these amazing athletes, as they develop and strengthen in body and mind. As a team we had some amazing performances this year with riders getting on the podium at all levels, competing in the Dutch Nationals Road Cycling hosted on our very own doorstep and facility, and riders qualifying for the European championships. I want to thank my colleagues in the performance team who helped bring this fledgling performance program to the level it has achieved today. It has been an amazing period. And as the nutritionist I also want to thank .second for agreeing to be our nutrition partner for 2023 but also again for 2024. This product was a game changer for the team. To all the girls on the team, all the support staff for races, the DS , performance coach , S&C coaches .nl , mind coaches support coach and of course the team owner ,THANK YOU. Enjoy the down time. We start again in 2 weeks 😄