ULTIMATE
ENDURANCE.
Welcome to Alpha State.
Your Ultimate Partner in achieving Peak Performance.
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.
Coached by Dan Blake – an accomplished endurance athlete with Ironman and 70.3 World Championship podium finishes, multiple British Age Group titles, and a European Age Group Championship to his name. Dan combines elite-level racing experience with practical, real-world coaching to help athletes perform at their absolute best.
Why Choose Alpha State?
At Alpha State Coaching, we turn training into real results. Whether you’re preparing for your first 5k or chasing an Ironman finish, our experienced coaches and physiotherapists guide you every step of the way.
Built by Athletes, for Athletes
With 20+ years of competitive experience across triathlon, duathlon, cycling, and running, we’ve raced at the highest level—and coached athletes to personal bests, Kona qualification, and beyond.
What We Offer
✔ Tailored online training plans
✔ Personal 1-to-1 coaching and ongoing support
✔ Expert strength & conditioning
✔ Data-driven, evidence-based programming
✔ Focus on performance and wellbeing
✔ A supportive, like-minded community
Powered by Science. Backed by Results.
Using advanced tools like lactate testing, power data, and physiological analysis, we build training around you—so you improve faster, smarter, and with confidence.
Train smarter. Race stronger. Live better.
Join Alpha State and unlock your full potential.
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.
Who will be
Coaching me?
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.
From Twins to the 70.3 World Championships: A Postpartum Athlete’s Journey
Discover a postpartum athlete’s journey to the Ironman 70.3 World Championships. Expert tips on training, recovery & coaching for endurance mothers
Le Loop 2025 – “Every Inch, Every Mile”
Le Loop 2025 – “Every Inch, Every Mile” How I rode every stage of the Tour de France When people ask me where I’ve been all summer, I can proudly tell them: I was cycling the Tour de France — every inch, every mile!
Ironman World Championships 2025: My Race Day in Nice
Ironman: the only sport where you pay hundreds of euros to swim without a wetsuit, cycle up a mountain like you’re in the Tour de France, and then finish it all off by running a marathon in the sun while wondering if McDonald’s delivers to the finish chute.
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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