The Engine Room (The minimal effective dose)

The Engine Room (controversial opinions)

This episode dives into fake online narratives, AI coaching backlash, Strava comparison culture, and whether coaches actually need lived experience to guide athletes through hard moments. We unpack why underdog stories dominate social media, how comparison quietly pushes runners into stupid training decisions, and why blaming AI or influencers for injuries oversimplifies things. We also debate Hyrox in the Olympics, inflated Strava marathon times, and the growing tension between authenticity, performance, and validation online.

The Engine Room (Fuelling Like an Athlete)

In this episode we break down what it actually means to fuel for performance. We go through how professional endurance athletes structure their nutrition across a training day, compare that to the everyday athlete, and pull out the practical lessons that anyone can apply regardless of their level. From what's on the plate to timing around sessions, we cover why most recreational athletes are leaving performance on the table without even realising it and what to do about it.

The Engine Room (client's questions)

Three sports. All the stuff you've been wondering but haven't had answered properly. This week Drew and Ryan open up the inbox and work through the most common questions coming in from runners, triathletes, and Hyrox athletes, from the basics to the stuff that actually moves the needle. On the running side: why your pace has plateaued and what to do about it, how much strength work you actually need (and why skipping it is costing you), and the difference between needing more volume versus needing smarter structure. For the triathletes: where to start when your swim is your limiter, how to balance three disciplines without burning out, and what a realistic first-timer training week actually looks like. And for Hyrox: what prep looks like when you're coming from a running background, how to pace your first race without blowing up early, and whether you should be prioritising the runs or the stations in your build.

The Engine Room (Periodisation)

This week on The Engine Room, we break down periodisation, how endurance athletes structure their training year to peak at the right time. Whether you're chasing a marathon PB, building toward a triathlon or preparing for a Hyrox, understanding how to organise your blocks of training can be the difference between arriving at race day ready or burned out. We walk through how a periodised year actually looks for each of these sports, breaking down each phase so you can start thinking about your own training calendar differently.

The Engine Room (The minimal effective dose)

More isn't always better. In this episode we break down the minimum effective dose for strength, hypertrophy and cardio, what the research actually says, and how to apply it whether you're training for a marathon, Hyrox, an Ironman, or just trying to stay healthy and move well.