Event athlete
A race date, a time to hit. Fuelling, training and taper planned backwards from the start line.
Sub-3 marathon · Sub-5 Ironman 70.3
See plans →Sydney · UAE · UK — coaching online worldwide
Your complete performance team.
Sports nutrition, running coaching and strength & conditioning for marathon, triathlon, HYROX, team sport and health-led fat loss. Online worldwide, with in-person coaching in Sydney.
- Coaching
- Nutrition
- Blood testing
- Running
- Clubs & schools
30 mins, free. Leave with your top 3 priorities, whether you join or not. We'll recommend the right coaching tier on the call.
Or apply for coaching directly
Trusted in elite sport
British & Irish Expats Rugby
The Football Clinic Dubai
Shabab Al AhliNutrition support — Shabab Al Ahli Cycling Athletes11+
Years Experience in Elite Physical Education & Nutrition
4
Client milestones: records, marathons, Ironman, fat loss
20+
Blood markers reviewed into plans
Who we coach
Which one are you?
Returning to sport
Coming back from injury or time off. Gradually increasing training and eating enough to support your return.
Back to full training, stronger than before
See plans →
Health-led fat loss, female hormone health & RED-S
Health screening first, then nutrition and strength work to support fat loss and energy without crash dieting or under-fuelling.
10kg+ lost, muscle kept
See plans →
Busy with a target
Limited time, a real goal. A plan sized to your week, not someone else's.
Guinness World Record attempt, around a full-time job
See plans →How our coaching is different
Most plans hand you a template. We start with your data and build the plan around you.
- 01
Assess
We run baseline blood tests and an INSCYD metabolic profile. Blood results help us understand your health alongside your training and recovery. INSCYD estimates how much carbohydrate and fat you use at different exercise intensities.
- 02
Build
One plan for training, nutrition and recovery, built around your goal.
- 03
Review
We check progress and adjust the plan as you go.
The Base Performance Team
Performance profiles
Real goals. Measured results.
Real clients, shared anonymously with permission.
Marathon & ultraMale, 28
2:56:55
Sub-3 marathon → done in Dubai
98.3%
of the 3-hour limit used: 3m 05s to spare
- 84.01 km last-man-standing ultra
- 9h 08m on feet
Road cyclingFemale, elite
World Champion
3 years of fatigue → Gran Fondo Worlds 2023
3 / 3
nutrient deficiencies cleared
- 3 nutrient deficiencies → 0
- 6 race wins in one season
Rugby · ChampionshipMale, forward
+5 kg · +10 kg
Clean · Deadlift — leaner and season-ready
- Stronger, more explosive, less mass
- Built for contact and acceleration
Ironman LeedsMale, 30–34
13:35:01
First full-distance Ironman → finished
13:35:01
finish time, split by discipline
- Swim 1:15
- Bike 7:39
- Run 4:23
- Swim 1:15 · Bike 7:39 · Run 4:23
- Ankle injury managed to race day
EnduranceMale, 32
1:29:53
Two events, one season → injury-free block
- Tissington Trail Half 1:29:53
- Deadly Dozen 58:01
Return to Sport · Alpine SkiingFemale, 30
Back on Skis
Rebuilding strength after ACL & meniscus surgery
Working alongside her treating physiotherapist, we provided strength and conditioning and clinical nutrition to rebuild balanced leg strength, improve control when landing and slowing down, and support tissue healing.
- Balanced leg strength restored
- S&C & Nutrition by Gareth Morris (working with treating physio)
- Full return to snow and alpine training
Your coaching team
Meet the Team
Nutrition & S&C
Gareth Morris
MSc Sport Nutrition · SENr (UK) · ESSA-AS · IUSCA Level 4
Based in Sydney (In-person consults by appointment · Online worldwide)
Former Head of Physical Education with 11 years in teaching secondary school sport. Directs clinical sports nutrition, pathology biomarker analysis, gut-training protocols, and strength & conditioning.
- Nutrition
- Clinical sports nutrition
- Bloods
- Pathology biomarker analysis
- Gut
- Gut-training protocols
- S&C
- Strength & conditioning
Run Coaching & Endurance
Dan Thomas
Based in Dubai, UAE (Coaching runners worldwide)
Sub-3:20 marathoner, sub-20 5K runner, competed in T100 and multiple ultramarathons and ultra-trail races worldwide. Specialises in aerobic base building, video running form analysis, and race-day pacing execution for marathon and ultra-distance competitors.
- Marathon
- sub-3:20
- 5K
- sub-20
- T100
- Competed
- Ultra
- Multiple ultramarathons & ultra-trail races
He understands where you are.
How We Work Together
Your main goal determines your lead coach. We share notes on your training, running and nutrition so you do not have to repeat yourself or follow conflicting advice. When you need both coaches, we plan your support together.
Your goals
One plan. A connected team.
Food that fits the work you do
Your fuelling plan follows your training week: meals, snacks and what to eat before, during and after sessions. Bigger days need more fuel.
Training and recovery both depend on enough fuel.
See fuelling plans in Coaching PackagesWe meet you where you need us to be
Apply for coaching03 / COACHING PACKAGES
Coaching Packages
Month-to-month coaching tailored to your athletic goals. No long-term lock-in contracts.
Blood tests are billed separately at cost through our partner laboratories.
Single Discipline Coaching
Fixed monthly fee — shared on your call
Best for: athletes who already have a running club or plan but want sports nutrition and blood work, or runners who want Dan's run programming.
- Sports nutrition with Gareth OR run coaching with Dan
- Blood test review and race-day fuel plan
- Weekly check-in and plan updates in Fitr / Kahunas
- Direct messaging with your lead coach
Best fit for most race goals
Full Co-Coaching
Fixed monthly fee — shared on your call
Best for: marathoners, triathletes, and HYROX racers who want running mileage, gym work, and nutrition planned together every week.
- Joint coaching from Gareth (Nutrition & S&C) and Dan (Running)
- Weekly reviews ensuring food intake matches training load
- Gym lifting scaled automatically when running volume peaks
- Direct communication with both coaches
Executive & Multi-Disciplinary Retainer
Priced around you — discussed on your call
Best for: founders, executives, and ultra-distance competitors who want priority contact and full performance oversight.
- Full nutrition, running, and strength management
- Laboratory and doctor coordination as requested
- Video running gait checks and biomechanical review
- Priority WhatsApp access to Gareth and Dan
STANDALONE TESTING // NO CONTRACT REQUIRED
Remote performance testing
Understand your training and fuelling needs without committing to monthly coaching.
OPTION A
Performance Profile (INSCYD Test)
- Full remote test protocol
- 17-metric metabolic report: VO2max (aerobic capacity), VLamax (lactate production rate), FatMax (intensity where fat use is highest) and training zones
- 30-minute video consultation with Gareth and Dan
Standalone testing fee — credited in full toward coaching within 30 days
OPTION B
Profile + Blood Diagnostics
- Everything in the Performance Profile
- Full clinical blood biomarker panel. Blood testing is available in Australia and the UK only; Bloody Good is our Australian partner. Discuss UK testing arrangements on your call.
- 45-minute joint review covering internal health, iron, hormones and recovery
Standalone testing fee — credited in full toward coaching within 30 days
The 30-Day Testing Credit: If you choose to join any monthly coaching tier within 30 days of your test, 100% of your testing fee is credited off your first month.
Results guide nutrition and training, not medical diagnosis or treatment. Clinical concerns are referred to your doctor.
Book a Performance TestNot sure which? . We'll send a written plan and price within 24 hours.
Before you book
What to expect before you start.
The three things people ask us first, answered plainly.
HUMAN PERFORMANCE LAB // INSCYD
See how your body burns fuel at race pace
Remote testing helps us plan your training zones and race-day fuelling. Explore an example below.
Select Running Pace
MIN/KM
6:00 / EASY3:30 / FAST
FAT USE
g/hr
CARBOHYDRATE USE
g/hr
EXAMPLE: Building intensity
Gareth Morris / Nutrition & S&C
Carbohydrate use rises with effort. We practise your race-day food and drink in training.
Dan Thomas / Run Coaching
Your results help us set the right effort for longer runs and harder sessions.
Example values only—not your results or a fuelling recommendation. Actual fuel use and thresholds vary; personal estimates require testing.
remote testing only · GPS watch for running · power meter for cycling.
BLOOD TESTING // HEALTH & PERFORMANCE
Understand what could be affecting your energy.
Blood tests give us information about your health. We read the results alongside your eating, training and symptoms, then agree practical next steps for fuelling and recovery. Testing is available in Australia and the UK only.
For runners & event racers
Iron, oxygen & recovery
Low iron can affect energy and endurance. We review iron stores, blood count and inflammation alongside your training, symptoms and recovery. These results do not tell the whole story on their own.
Examples: Ferritin · Full blood count (FBC) · Creatinine · CRP
For women’s health & RED-S
Hormones & enough fuel
Not eating enough for your training can affect your cycle and bone health. We review relevant hormone and thyroid results alongside your eating and training. Missed periods or suspected RED-S need a doctor’s assessment.
Examples: Oestradiol · Testosterone · SHBG · LH · FSH · TSH · Free T3
For health-led fat loss
Thyroid, blood fats & wider health
We review thyroid, liver and blood-fat results to inform a sustainable eating and training plan. Blood tests do not measure your metabolic rate or guarantee weight loss.
Examples: Free T3/T4 · ALT · ALP · Albumin · Lipids · Total protein
United Kingdom — Blue Horizon
- 24+ performance biomarkers
- Professional blood collection at clinical centres across the UK
- Independent UK doctor’s review included with every test
- Laboratory turnaround: 1–2 working days; allow additional time for collection and your coaching review
Australia — Bloody Good
- 50+ health and performance biomarkers
- Direct-access collection at accredited pathology clinics nationwide
- No GP referral needed to book collection
- Results sent securely for your coaching review
YOUR HEALTH COMES FIRST
Coaching, not diagnosis. Gareth Morris (MSc Sport Nutrition, SENr) reviews results to guide fuelling and training. We do not diagnose or treat illness. Clinical concerns are referred to your GP.
No supplement sales. We focus on food and practical fuelling. Suspected deficiencies and any supplements needed should be discussed with your doctor.
Young athletes. Age limits and consent requirements depend on the test and collection provider and are checked before booking. Youth squads can access fitness testing and nutrition education.
Book testing on its own or discuss it as part of monthly coaching.
EXPLORE THE BLOOD MARKERS
What can the results tell us?
Explore examples of the markers we may review. Results need context and cannot diagnose fatigue, under-fuelling or RED-S on their own.
17 markers
Race countdown
When's your race?
Enter your race date to see a simple 12-week outline.
FAQ