Meet the Athletes
Behind every finish line photo is a story — of resilience, setbacks, breakthroughs, and the relentless pursuit of progress. This page is dedicated to the athletes who have embraced the journey: from first-time 5Ks to world championship qualifications, from injuries to comebacks, and from self-doubt to personal bests.
These are real people balancing real lives — jobs, families, early mornings, late nights — all while chasing something bigger than themselves. Each profile shares a unique path, but they’re all built on the same foundation: consistency, courage, and commitment. Read on, get inspired, and see what's possible when you back yourself and put in the work.
Meet Krystina:
From Run-Walk to Kona Qualifier 🏆
When Krystina started coaching with us in February 2020, she had a big goal: to take on ultra-distance running. But the starting point was far from easy. She struggled to keep her heart rate below 140 bpm on even the gentlest runs, and her 5K PB was around 28–29 minutes. One early memory that still makes us both laugh? A run-walk loop around Blenheim Palace — where she was overtaken by an old lady!
🛠️ Building the Base
That summer, we focused purely on aerobic development. Week by week, her consistency paid off and she began to log impressive mileage. Her first race? A brutal ultra trail event in the Brecon Beacons — and she smashed it.
But, like many new ultra athletes, the load caught up with her. A six-month injury meant a full reset.
💡 The Pivot to Multisport
Rather than sit on the sidelines, Krystina embraced a new idea: cycling and swimming to maintain fitness. She didn’t even own a bike at the time — but she didn’t hesitate. That decision would change the course of her athletic life.
In October 2020, we added structured strength training through Frankie’s S&C plan, laying the foundation for long-term durability. Over the next couple of years, she returned to marathons and ultras, gradually falling in love with the idea of triathlon.
🏊🚴♀️ 🏃Diving into Triathlon
By May 2022, Krystina committed to the sport. A few local sprints sparked the fire. Then in May 2023, she stepped up for her first 70.3 at Ironman Mallorca:
🏊 Swim:
🚴 Bike:
🏃 Run:
⏱️ Finish Time: Just over 6 hours
🏅 Top 20 Age Group Finish
It was official — she was hooked.
🏅 The Breakthrough Year
Next stop: Outlaw Half Norwich. A confident performance saw her:
🥉 Finish 3rd in her age group
🏆 Claim a Championship Bronze Medal
🇬🇧 Qualify to represent GB at the European Championships
From there, the momentum only grew:
🇵🇹 European Champs – Portugal
🏊♀️ Solid swim
🚴♀️ Powerful ride
🏃♀️ Smooth run
💪 9th in Age Group
🇬🇧 Ironman 70.3 Weymouth
A mid-race bike puncture didn’t stop her
Ran a half marathon PB
🏁 8th in Age Group
🔥 The Big One — Ironman Cascais 2024
After her biggest training block ever, Krystina took on her first full-distance Ironman in Cascais. She finished:
🏊♀️ Strong swim
🚴♀️ Dialled-in bike
🏃♀️ Smart, consistent marathon
🥇 4th in Age Group
🎟️ Qualified for the Ironman World Championships in Kona
📈 From Beginner to Kona
Krystina now trains at a completely different level. Recently, she:
🏃♀️ Ran a half marathon at HR 131 — once impossible
🏃♀️ Set a new 5K PB: 22:33 during an 8K race
⚙️ Has an LT1 threshold comparable to top age-group athletes I’ve lactate tested — a result of true aerobic training, not just “running hard all the time”
Her story is a testament to what can be achieved with consistency, patience, and intelligent training.
Krystina is a huge part of Alpha State.
Since 2020, she’s been by my side — not just as an athlete, but also as a friend and a key member of the team. She manages all of our social media, something I’ve always personally struggled with, and brings a creative energy that keeps the brand vibrant and authentic. I genuinely can’t imagine Alpha State without her.
👀 What’s Next?
Krystina is now preparing for Ironman Wales, one of the toughest courses on the calendar. With her work ethic and mindset, I can’t wait to see what she delivers on that course.
This is just the beginning. 🌟
Meet John:
From Rock Bottom to Race Ready — A Story of True Transformation
When I first met John Harvey, I was immediately taken by his energy. He was full of enthusiasm and absolutely loved pushing himself in the pool — often a little too hard. I’d find myself reminding him to ditch the paddles and master the basics first, and our early exchanges were full of banter. But in 2022, he finally asked if I’d coach him.
At the time, he had just completed Ironman 70.3 Weymouth, clocking:
🏊 Swim: 31:47
🚴 Bike: 2:55
🏃 Run: 2:00
⏱️ Total: 6:01
The Turning Point
In October 2022, John sat down with Frankie and me in my office. It’s a conversation I’ll never forget — raw, emotional, and incredibly powerful. John had us both in tears.
Before triathlon, John had faced serious struggles with drink, all while managing a business and raising a family. In 2019, supported by his incredible wife, he made the decision to completely change his life. He stepped away from destructive habits and into a world of structure, purpose, and training — beginning his triathlon journey from scratch.
Coaching Focus
From day one, we knew aerobic development had to be the focus. John could go hard all day, but his heart rate would spike alarmingly high on even the easiest rides. It was clear his aerobic system needed serious work.
Through consistent testing — including multiple lactate threshold assessments — we adjusted his zones and built a program to make his engine more efficient. Today, John can cruise in Zone 2 alongside some of our strongest riders without the spikes he used to experience.
Race Progression
🏝️ Ironman 70.3 Mallorca 2023
🏊♀️: 30:52
🚴: 2:53
🏃Run: 1:47
⏱️ Total: 5:19 🕓 A 40-minute PB from Weymouth — and a signal of what was possible.
But John wasn’t stopping there — his sights were firmly set on qualifying to represent Great Britain in the Age Group European Championships.
🏁 Cotswold 113 Triathlon – QUALIFIER
🏊♀️: 29:22
🚴: 2:28
🏃: 1:41
⏱️: 4:44
💥 Mission accomplished. John qualified for the European Championships with a huge performance and one of his best races to date.
🇵🇹 Ironman 70.3 Cascais
Despite tough conditions, John powered through a solid performance to go sub-5 hours once again:
⏱️: 4:53
🏃♂️ Run Breakthrough
Before heading to the Euros, John threw down a huge run PB at Wokingham Half Marathon, finishing in 1:28 — a massive step forward in speed and pacing, and clear proof that the aerobic work was paying off.
🇪🇸 European Middle Distance Championships, Pamplona
🏊♀️: 30:58
🚴: 2:28
🏃: 1:45 🏅 Finished 20th in his age group — representing GB on the international stage.
🇬🇧 Ironman 70.3 Bolton
A breakthrough run PB (1:35) off a brutal, hilly bike leg:
🏊♀️: 30:44
🚴: 3:39
🏃: 1:35
⏱️: 4:53 🏆 Placed 16th in AG — one of his most impressive performances to date.
John is one of the most popular athletes in the Alpha State crew.
His energy is infectious, and he's always the first to bring laughter and good vibes to the group. Whether it’s cracking jokes mid-session or lifting others when they need it, John’s presence makes every session better. We wouldn’t have him any other way. Keep being you, John! 😊
👀 What’s Next?
John’s story is about more than racing — it’s about redemption, resilience, and discovering what’s possible when you fully commit. From addiction to qualification, from chaos to Kona dreams, he has completely rebuilt his life — and now inspires everyone around him.
He’s training smarter, performing stronger, and chasing bigger goals with every block. And trust me — we’re only just getting started.
Meet Carl:
From Casual Cyclist to 70.3 Finisher
When Carl first came to coaching, he had no athletic background — just a bit of road biking under his belt and a willingness to learn. He was completely new to structured training, but it was clear from the beginning that he had potential. Our first focus? Building aerobic capacity and learning how to train, starting from the ground up.
📊 The Starting Point
No endurance sport history
LT2 threshold was promising, but aerobic base (LT1) was lacking
We began with simple run-walk sessions to ease him in
✅ First 5K test: 25:33
🏁 First Triathlon — Radley Sprint
Carl made his debut at the Radley Sprint Triathlon, and it was immediately clear: he was a natural competitor.
🏊 Swim: 8:46
🚴 Bike: 42:00
🏃 Run: 25:00 🏆 2nd in age group, 26th overall — an incredible first race result!
🇪🇸 A Spark in Mallorca
During a training camp in Mallorca, Carl watched the Half Ironman and was instantly inspired. By the time we were at the airport heading home, he had already entered Ironman 70.3 Mallorca 2025.
This was a big leap for someone who had only done a pool sprint and a parkrun — but that moment lit a fire in him.
📈 Race Progression
🏞️ Blenheim Triathlon
Known for its brutal hills, Carl crushed it:
Swim: 14:40
Bike: 39:48
Run: 31:02
🇪🇺 European Sprint Triathlon (Age Group Qualifier)
A huge step up in performance:
Swim: 14:01
Bike: 30:55
Run: 23:41
🚴♂️ Ride Across Britain
Carl completed the legendary Ride Across Britain:
9 days
1,500+ km
17,000m of climbing
65+ hours of saddle time 💪 A major endurance milestone and huge aerobic base builder.
🔥 Ironman Inspiration
Carl joined the team on a trip to support at Ironman Cascais, and the energy of the event left a mark. The atmosphere, the finish line, the camaraderie — it only deepened his motivation for his own 70.3 in Mallorca.
🏕️ Lanzarote Training Camp & Winter Prep
We built through a huge winter training block, culminating in another powerful training camp in Lanzarote. Carl's body and mindset were now aligned — ready to take on his first long-course triathlon.
🏃♂️ Wokingham Half Marathon
To test run fitness heading into race season:
1:49:20 — a strong result and perfect benchmark for what was to come.
🎯 Ironman 70.3 Mallorca (First Middle Distance Race!)
Carl delivered an outstanding performance in tough conditions:
🏊 Swim: 33:11
🚴 Bike: 2:50
🏃 Run: 2:04
🎉 A massive achievement for his first 70.3 — pacing, execution, and mindset were all spot on.
🚀 What’s Next?
Carl has now set his sights on Ironman 70.3 Weymouth. With his first long-course under his belt and another big summer of training ahead, he’s building into a serious age-group competitor.
From a complete novice to a Mallorca finisher in less than two years, Carl's story is one of commitment, progression, and belief. He’s proof that with the right approach, anyone can achieve big things in triathlon.
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
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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