Triathlon & Ironman coaching and training plans.
At Alpha State, we believe that success comes from more than just hard work—it comes from being consistent, strong, fit, and stress-free. That’s why we’re here to support you every step of the way.
Why Choose Alpha State?
At Alpha State Coaching, our mission is simple: turn your training into real results. Whether you're training for your first 5K, a sprint triathlon, or chasing an Ironman finish line, our expert team of coaches and physiotherapists is here to guide you every step of the way.
🏆 Built by Athletes, for Athletes
You're coached by professionals with over 20 years of competitive racing experience across triathlon, duathlon, cycling, and running. We’ve raced courses like Blenheim Triathlon, and we’ve coached countless athletes to their personal bests.
What We Offer:
✔ Online Structured Training Plans – Tailored to your ability, goals, and schedule.
✔ 1-to-1 Coaching – Personalised, responsive support that adapts to your performance and lifestyle.
✔ Targeted Strength & Conditioning – Designed by experts to keep you strong, mobile, and injury-free.
✔ Evidence-Based, Data-Driven Approach – Using power meters, GPS, and heart rate data to fast-track progress.
✔ Mental & Physical Well-being Focus – Because performance is more than just numbers.
✔ Supportive Alpha State Community – Connect, grow, and thrive alongside like-minded athletes.
Train smarter. Race stronger. Live better.
💡 Why Athletes Trust Alpha State
We’ve helped athletes:
✔ Conquer their first endurance events
✔ Qualify for the Ironman World Championships in Kona
✔ Bounce back from injury stronger than ever
✔ Build confidence, resilience, and lasting fitness
✔ Push past a long lasting plateau in fitness
Powered by Science. Backed by Results.
The future of performance lies in sports science—and we’re leading the way. Through advanced physiological testing, we design training programs tailored to your unique requirements.
✔ Lactate Testing – Pinpoint your exact training zones with precision.
✔ Unmatched Insights – Access the tools used by top athletes to reach peak performance.
This isn’t just training—it’s a science-driven approach to endurance racing and training. With Alpha State, you’ll see results faster, more efficiently, and with greater confidence.
Step into the future of endurance racing. Join Alpha State today and unlock your full potential.
Let’s build a stronger, fitter, stress-free you.
Choose your Online Plan.
Online Training Plans with Coach Support.
At Alpha State, our training plans are expertly crafted by Dan Blake, an endurance athlete & coach with over a decade of experience helping athletes like you achieve their goals while maintaining a healthy balance with family, friends, and career. By becoming an Alpha State athlete you will have access to any plan for any race at any part of a season.
Whether you're a beginner or an elite competitor, we offer sport specific training plans for Triathlon, Duathlon, Running, and Cycling. From Super-Sprint to Ironman, 5K to Marathon, and Time Trials to Le Grand Loop, our programs are designed to help you reach your full potential—whatever your race goal may be, we have you covered! Simply choose from the Essentials or Performance Package.
Subscription Options
Select payment schedule
Tailored, Structured Training
Our research-backed plans are designed to suit athletes of all experience levels. They intelligently fit around your work week, providing an optimal blend of structure and flexibility.
Expert Coach Support
Our certified coaches are available to answer your training questions promptly via email. Need a face to face chat? No problem, just book a call with one of our expert coaches.
Industry-Leading Training Tools
We leverage TrainingPeaks, the world's best training app, to deliver customised training zones, detailed progress tracking, and seamless compatibility with over 100 apps and devices, so your workout is always to hand.
Flexibility to Adapt
Need to adjust your plan? Whether it feels too challenging, too easy, or you’ve signed up for a different event, you can switch plans at any time. Your subscription ensures you are always working towards your goals with the right training.
Can I cancel at any time?
Yes. You’re free to cancel your Alpha State coaching subscription at any time—no long-term commitment required. We believe in offering flexibility and value, not contracts.
Can I be trained with an injury?
Absolutely. Our coaches and physiotherapists regularly work with athletes managing injuries. We’ll adapt your training to help you recover safely while maintaining fitness wherever possible. Injury doesn’t mean stopping—it means training smarter.
I have health issues, can you work around this?
Yes. We take your health seriously. With appropriate medical clearance, we’ll tailor your plan around your needs and limitations, ensuring your safety and progress remain our top priorities.
I’m very busy with my day job, will I be able to train?
Definitely. Our plans are designed for real people with busy lives. We build training schedules around your availability, ensuring workouts are time-efficient, flexible, and sustainable.
How many days a week do I need to train?
This depends on your goals and available time. Most athletes train 3–6 days per week. We personalise your plan to fit your lifestyle while still making meaningful progress toward your objectives.
How will Alpha State coaching improve my mental health?
We don’t just focus on physical performance. Structured training, expert support, and being part of the Alpha State community can boost confidence, reduce stress, and build mental resilience. Training becomes a tool for overall wellbeing—not just racing.
I have plateaued with my training, how do I keep improving?
Plateaus are common—but they’re not permanent. We’ll assess your training history, introduce strategic changes like intensity variation, technique work, and recovery optimisation to reignite progress and performance.
I come from a Team Sport background and worried Triathlon is a bit lonely?
You’re not alone. At Alpha State, we’ve built a strong community of like-minded athletes who support and motivate each other. Our group sessions, team events, and community chat groups help bring that team sport spirit into your endurance journey.
Is Strength Training worth adding in, even if that means replacing another training session?
100% yes. Strength training is essential for injury prevention, efficiency, and performance. Even replacing one endurance session per week with targeted strength work can lead to huge long-term gains. We’ll guide you on how to fit it in effectively.
It is the responsibility of the athlete to arrange contact time with the coach. Monthly fee due via subscription during the checkout process. Cancellation terms - You can cancel at anytime, you have nothing to lose.
Any questions?
Get in touch with us.
Would you prefer One to One pro coaching?
Your Coaching Team.
Meet Dan:
Head Coach & Endurance Enthusiast.
With over seven years of competitive racing in Triathlon, Duathlon, Running, and Cycling, I’ve earned numerous wins across all distances. My mission is to help others conquer their goals.
My coaching journey began in 2018, starting with friends and family. It didn’t take long to discover how deeply rewarding it is to guide athletes toward their aspirations. Seeing athletes grow stronger, more confident, and achieve their dreams is more fulfilling than any medal I’ve won.
The Vision: Building Alpha State.
Alpha State is more than just a coaching team—it’s a community. My goal is to develop a nationally recognised team where athletes at all levels thrive, from first-time 5k runners to Ironman World Championship qualifiers. This isn’t just about training; it’s about creating a wraparound support system that ensures you grow stronger, healthier, and more resilient in every aspect of endurance sport.
Whether you want to conquer your first ParkRun or cross the finish line at the Ironman World Championships in Hawaii, Kona, we’re here to make it happen. Together, we’ll turn your goals into achievements.
My Philosophy.
- Everyone’s Goal Matters: No dream is too big or small.
- Team Spirit: A supportive, team-driven environment elevates everyone.
- Pro-Level Resources: Access the expertise, tools, and services used by elite athletes.
- Longevity First: Stay strong, injury-free, and ready to perform for years to come.
At Alpha State, we don’t just train athletes—we build a community of achievers. Let’s turn hard work, open communication, and determination into lifelong success.
Meet Frankie:
Coach, Physiotherapist & Endurance Specialist.
Frankie has been a passionate competitor in endurance sports for over a decade. Her love for sport led her to Loughborough University, where she earned a BSc in Sports and Exercise Science, followed by a first-class honours degree in Physiotherapy from Oxford Brookes University. Frankie is now completing her MSc in Sports Physiotherapy at the University of Bath, where her research focuses on the relationship between hip and knee extension strength and its impact on maximal aerobic power in cycling.
Frankie brings a wealth of experience to her role as a Physiotherapist at The Bosworth Clinic and as the Lead Physio for Oxford University Women’s Rowing Team. Alongside her physiotherapy work, she is a Qualified Pilates Instructor, offering classes tailored to local running and cycling communities.
Frankie's Vision.
Frankie’s mission is to help athletes of all levels uncover their true potential. By fostering clear communication, implementing targeted testing, and ensuring regular monitoring, she aims to:
- Reduce injury risk through proactive strength and mobility strategies.
- Provide holistic support so athletes feel confident, strong, and race-ready when it counts.
With Frankie’s expertise, athletes can look forward to a tailored approach that merges science, strength, and support, ensuring peak performance every step of the way.
Coached by the best.
Testimonials.
It’s been a total game changer training with lactate monitoring to ensure training is set to the correct zones. The difference experienced in physical status with readiness to train, as well as week on week improvements in training markers really surprised me, especially in such a relatively small window of time. What Dan brings to this team is an incredible fountain of knowledge, he goes out of his way to make sure all of his athletes are confident and race ready to perform their very best on race day.
Frankie - Alpha State Athlete and Coach
I started working with Dan and immediately could see that we were a good match. He is excellent at preparation and analysis of training as well as being as sensitive to workload and availability. Having a detailed plan at hand at all times meant I could plan properly and be organised. Alongside this, was the nutrition and well being elements, both of which are vital for Ironman.
Richard - Alpha State Athlete
About 15 years ago, I returned competitive cycling after almost a 20-year absence due to life and career commitments. Since working with Dan for the past 3 years, things have changed somewhat! It can be no coincidence that my recent palmares includes... Twice representing Great Britain at the World Championship - Gran Fondo (100-mile Road Race). Not bad considering, I’m now rapidly approaching 60 years of age.
Mike - Alpha State Athlete
I first contacted Dan at Alpha State to help me with training to complete LEJOG (Lands End to John O’Groats). Upon our first meeting I could see the passion Dan had towards all aspects training. Within weeks of starting training I had signed up to train for triathlons. The past year has been amazing being part of a team that all share the same passion to improve and become a better athlete.
Carl - Alpha State Athlete
What truly sets Alpha State apart is its incredible community. It’s a place where everyone, regardless of their ability, feels valued and supported. Whether you’re a seasoned triathlete or just starting your journey, you’re welcomed with open arms. This sense of belonging motivates me every day. It reminds me that while triathlon is often seen as an individual sport, it’s really a team effort when you have a group like Alpha State by your side.
Krystina - Alpha State Athlete
Dan is an amazing coach, he is dedicated, supportive and inspirational. He ensures that your programme is created to enable you to achieve your goals as long as you, follow the programme, stay committed and trust the process. Dan has also created a fantastic, supportive community of like minded people who are all determined to achieve their goals with Dan’s support and guidance. He really is a 5 star coach, you won’t find another coach as passionate as he is.
John - Alpha State Athlete
As an impaired athlete with a very busy working life, having someone like Dan to create a personalised, dedicated training plan is invaluable. I give him my targets and constraints, and he works it all out for me. I know I just need to execute the plan to make progress while preventing injuries at the same time—no stress... I’ve reached a level competing against international impaired athletes, and fully able-bodied athletes that I didn’t believe was possible, and I couldn’t have done it without Dan’s support.
Florian - Alpha State Para Athlete
Dan has built a strong sense of belonging a culture of mutual support amongst his athletes... We often turn out to support each other. A recent highlight was when 5 members of the Alpha State team, including Dan, competed in IM events in Portugal; it was an incredible weekend, but also a culmination of a load of supportive training towards a shared goal. I have achieved more than I ever thought possible, but most importantly, felt valued and had fun. I am looking forward to what is yet to come.
Ann - Alpha State Athlete
Blog.
Stuck in the Injury Loop or Hitting a Plateau?
Here’s How to Break the Cycle with Smarter Training Load Management
Males vs. Females in Endurance Training: What’s the Difference & Why It Matters
When it comes to triathlon and endurance training, one question we often get is: Do males and females need to train differently? The short answer? Yes
Why Being an Athlete for Alpha State Has Changed My Life
Being an athlete for Alpha State has completely transformed not only my fitness but also my mindset and lifestyle. From the moment I joined this incredible community...
Dan has built a wonderful supportive community of athletes in Alpha State - and group sessions are fun, inclusive and extremely rewarding!
Richard - Alpha State Athlete
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