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Overdrive Endurance - Rogue Pack

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Overdrive Endurance - Rogue Pack

Science-led endurance coaching for runners, triathletes and hybrid athletes. Home of the Rogue Pack

27/07/2026

LONDON T100 - Three athletes. Three completely different journeys.

Back in December, I received this message from Annette (RP021):

"I'm basically sh****ng myself 😄... what have I done!!"

She'd just entered the T100 London Olympic Distance. Turning 60. Nervous. Unsure if she could do it. But determined.

Fast forward to this weekend...

Annette stood on the start line exactly how she should have—nervous, but prepared.

After building up this year of patiently building fitness, strength, confidence and resilience, she didn't just finish...

She absolutely smashed her way around London. 💪

At the same venue but in the Sprint event, Billy (RP019) had a very different story.

University deadlines. Summer work. Life is getting in the way. Motivation wasn't always there.

Instead of chasing perfection, we simply kept the engine ticking over when we could.

Result?

🥈 2nd in his age group.

Positive vibes built and a stepping stone towards more racing to come.

Not because everything went perfectly, but because consistency still counts when life gets messy.

Then there was Wendy (RP011).

Over the past year she's worked tirelessly on her swimming, transforming both her technique and confidence in the water.

She had a fantastic swim start before misfortune struck—a heavy knock to the hip during the swim, followed by a bike collision, ended her race early.

The result wasn't what she'd hoped for.

But the important part?

She's okay.

And sometimes success isn't measured by a finish line. Sometimes it's measured by getting back up, learning from the experience and coming back stronger.

Three athletes.

Three completely different journeys.

Three different ages.

Three different personalities.

Three different lifestyles.

Three different definitions of success.

That's coaching.

It isn't about writing training plans.

It's about understanding people, solving problems, adapting when life happens and trying to help every athlete become the best version of themselves—whatever that looks like.

Good work all

16/06/2026

DIFFERENT ATHLETES. DIFFERENT EVENTS. SAME STANDARD.

At the weekend, Laoise RP-006 finished 5th in her age group at the AG Sprint World Championships in Tarragona.

At the same time, Richard RP-013 completed his first Ironman in Tours Métropole.

Two very different athletes.
Two very different demands.
Two very different events.

And that is exactly the point.

Good coaching is not one set of sessions thrown at everyone with a few numbers changed.

It is understanding what the athlete needs, what the event demands, what the limiters are, and how to build the right structure around that.

Short-course speed and sharpness.
Long-course durability and ex*****on.
Different jobs.
Same standard.

04/06/2026

ATHLETE ID // RP-017

Sophie.

Still relatively new to proper running structure, but already moving in the right direction in a big way.

She came across from the Runna app after finding things were ramping a bit quickly — and, as useful as tech can be, sometimes having AI in your corner when life becomes life is a pretty useless shoulder to lean on.

Since coming on board, she’s put together some cracking races, stayed super consistent, and dropped a few PBs already.

Loads being built:
experience,
race craft,
durability,
fueling,
and all the little things that make a runner more complete.

But the direction is good.
The consistency is there.
And the work is landing.

RP-017 officially on the board.

02/06/2026

Your VO₂max matters.

But it does not win the race on its own.

Too many athletes obsess over the number on their watch and forget the rest of the system.

Can you hold pace late?

Can you fuel properly?

Can you keep your mechanics together under fatigue?

Can you handle volume without breaking?

Can you still move well when the easy confidence of the first half has disappeared?

That’s durability.

And for most endurance athletes, especially marathoners, triathletes and long-course athletes, durability is where the real performance gains are hiding.

Not in one magic workout.

Not in smashing every session.

Not in turning every easy day into a grey-zone ego parade.

In consistent training, smart progression, strength work, proper fuelling, race-specific sessions and learning how to hold form when the wheels start wobbling.

VO₂max gets you potential.

Durability lets you actually use it.

What do you think limits you most right now?

Engine, threshold, economy… or durability?

22/05/2026

ATHLETE ID // RP-023

One of the newest to enter the pack.

Already in a solid place fitness-wise, recently running sub-3 at London — so this is not about starting from scratch.

It is about taking something already strong and looking at the bigger picture of the training so we can move the needle even further.

That is often where the next level comes from.

Not just more work.
Better structure.
Better direction.
Better use of what is already there.

RP-023 officially on the board.

21/05/2026

As a coach, I encourage every athlete to get testing done — not just the elites. It’s one of the most valuable ways to truly understand how your body works, how you respond to training, and where your biggest opportunities for improvement actually are.

This clip comes from inside Overdrive, where we’ve just started our deep dive into energy systems with the athletes — and if you’re over at SPC, you can dial in your testing to actually understand how these systems apply to your own physiology and performance.

Inside Overdrive today, we’ve just started our deep dive into energy systems with the athletes.

This first video introduced the three main energy systems and laid the foundation for understanding how the body produces and uses energy during training and performance.

Over the coming sessions, we’ll break each system down in far more detail — looking at how the aerobic system develops, how intensity changes physiological demand, and why understanding these systems completely changes the way you approach training.

Here’s a short snippet from the final section of that video.

This is exactly why proper testing is so important from a coaching perspective.

Too many athletes spend years estimating zones from watches, race performances, or generic online calculators… without ever understanding the physiology that’s actually driving their performance.

At Sports Performance Centre, we use lactate testing, VO₂ analysis, and performance data to help athletes and coaches truly understand their training zones, intensities, and what’s driving performance.

Because effective coaching starts with accurate information.

If you want to get booked in for your testing and really know your training zones and intensities and better understand yourself, get in touch.

Train with purpose.
Not just effort.

15/05/2026

ATHLETE ID // RP-009

Mark.

A long-time grafter and one of those athletes who makes hard things look strangely doable through unbelievable consistency, drive, and years of proper work.

Runner and multisport athlete.
2 x sub-10 Ironman.
Multiple ultras on the board.

And one of the big things I respect here is that none of it comes with noise or drama.
Just work and not being a nob.

Always chasing bigger and better but also understanding the process and what it actually takes to keep building. Not just chasing training & tiredness for the sake of it.

That matters.

Because good athletes do not just want more.
They respect what more requires.

RP-009 is building back again this year to see what is still in the tank.

And I’d bet on there being plenty.

08/05/2026

ATHLETE ID // RP-003

John.

A long-time coached athlete, multisport, and someone who is always willing to get after it.

This one is not really about one race or one big result.
It is about the sort of standard that matters when life is heavy.

He’s on the way back from a tough patch with injury, but he is back in the mix, while also juggling being a father, working a full-time job, and doing a degree.

That is a lot.

And still, he keeps showing up.
Still trying to give his all.
Still looking to move forward.

That matters.

Because sometimes progress is not flashy.
Sometimes it is just refusing to drift, staying in the fight, and continuing to build when life could easily pull you the other way.

RP-003. Officially on the board

04/05/2026

ATHLETE ID // RP-006

Laoise.

A multisport athlete who came on board a good few years ago with big goals and had shown huge drive to make those a reality and has kept showing up since.

What I like most here is not just the results — although a couple of wins this year in sprint and Olympic-distance triathlons are obviously proper work — it is the way she has developed.

Super consistent.
Willing to chase it hard when needed.
But has also learned when to back it off and not just force the issue for the sake of it.

That matters.

Because good athletes do not just learn how to push.
They learn how to judge.
How to manage.
How to keep building properly over time.

That is exactly what this looks like.

RP-006 officially on the board.

03/05/2026

BIG DAYS ON THE BOARD

London Marathon done.
PBs landed.
Ultra work on the board.
And the first Rogue Pot winner pulled out as well.

Holly ran 3:03 in London.
Sophie battled through stomach issues to get London done.
RP-001 / RP-012 / RP-014 all put work on the board at London.
RP-015 smashed 3:45 in Paris, broke the 4-hour mark, then backed it up with a 107km ultra.
RP-011 Wendy completed half the ultra race for a 55km PB.
And RP-028 Jon became the first Rogue Pot winner.

Different athletes.
Different targets.
Different journeys.

Same standard.

The page is new.
The work behind it isn’t.

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