About
Athlete.
Performance.
Education.
APE. Coaching was formed from a passion of human physiology, sports performance, and apes. After many years competing in sport and studying physiology, our focus is on educating athletes to help them reach their full potential. With the vast amount of misinformation on the internet, we strive to give you clarity and direction, using a logical and data driven approach.
Coaches
Migraine Monkey
Migraine Monkey has always been interested in health and sports performance. He gained a BSc in Physiological Sciences from the University of Bristol,
graduating with Upper Second Class Honours. The degree spanned a wide range of
topics, covering physiology, pharmacology and neuroscience. Specialising in exercise
physiology in health and disease, Migraine was able to gain insight into the adaptations
that occur at molecular, cellular, tissue and organ level, from both continuous and high
intensity exercise, and how they can reduce or even reverse disease progression. Of
particular interest to him were the various survival indicators used to monitor heart failure
patients (e.g. VO2Max). He took great satisfaction in carrying out the VO2max tests and
analysing all the data that they provided. He is therefore hoping to have his own lab soon
and carry out VO2Max and lactate testing for his athletes.
However, he is not just another empty lab coat. He has competed in multiple sports, from county to national level, so understands the mind of an athlete from first hand
experience.
The Alpe Ape
Does The Alpe Ape really need an introduction? He gained 100 watts on FTP in just 14 weeks when he started cycling and his next goal is to reach elite w/kg.
Prior to this, he competed and medalled at English and
British Championships in Olympic Weightlifting. More importantly, he has been coached directly
by Olympians and World Championship medallists.
This has given him a lot of insight into Weightlifting programming, as well as the technical aspect of the sport.
Not to mention the countless times he has been significantly injured, which inspired a great awareness for injury prevention, realising just how critical it is to stay injury free for progression in sport.
His speciality is increasing strength and muscle whilst staying lean.
He has had a lot of experience manipulating diet to
make weight categories in a way that preserves strength, power and energy, whilst dropping to a bodyweight that would appear impossible for his height and muscle mass.
The Alpe Ape is always trying to push the limits of what his body is capable of and wants to help others realise their true potential too.
Nutrition
Our nutrition coaching is available for both athletes and non-athletes. This can help you reach your ideal body composition, have more energy in your normal life, and aid in fitness progression.
Flexible
£60 / Month
You will be required to track your eating for at least the first month, this is so we have the data available to plot alongside the bodyweight. Eventually, the aim is for you to be able to eat a well balanced diet and maintain a good BMI without having to worry about tracking intake.
- Monitoring, plotting and analysis of bodyweight over time
- Unlimited questions via Whatsapp – There’s no such thing as a bad question, always ask us
- Recommended macronutrient targets
- Advice on micronutrients
- Optimise your gut microbiome
- Reduce/prevent over-reliance on stimulants
- Increase insulin sensitivity
- Advice on meal timings
- Generalised fuelling recommendations for training sessions
- Recommendations on specific foods
- Advice on supplements
Comprehensive
£150 / Month
As this plan requires a lot of time from us, there is limited availability. We only accept those who are willing to make the changes. If you are an athlete we will need access to your training. This will be done via a training peaks premium account (paid for by us). Non-athletes can opt out of the training peaks premium account for a reduced price of £140/month.
- Personalised daily meal plan, constantly updated and adapted.
- Monitoring, plotting and analysis of bodyweight over time
- Unlimited questions via Whatsapp – No such thing as a bad question, always ask us
- Macronutrient ratios included in daily plan
- Advice on micronutrients
- Optimise your gut microbiome
- Reduce/prevent over-reliance on stimulants
- Increase insulin sensitivity
- Advice on meal timings
- Fuelling recommendations for all your training sessions (Please note this package does not include planning of the training itself)
- Advice on supplements
Performance Coaching
We offer 1:1 performance coaching or Bespoke 8 Week Plans for each sport. Your physiology and training data will be analysed meticulously to help determine the optimal training for you. Prices vary depending on plan options, this can be discussed further after enquiry.
Cycling
£120 - 160 / Month
Whether your goal is to ride in the world tour, complete a grand fondo, or simply get fitter and destroy your mates up climbs, our 1:1 cycling coaching will give you maximum attention to help you try to achieve it.
- Initial video call – typically 30mins
- Training plan unique to your individual physiology and goals – No two athletes have the same physiology, so why train them the same?
- Plan constantly updated & adapted based on training data and other life stressors
- Fuelling recommendations for every session + race day, and nutritional advice for off the bike
- Calculations of training zones
- Unlimited questions via messaging, replies within 24hrs
- Video analysis on sprint technique
- Advice on body composition for optimal performance and achieving goals
- Flexible diet plan (Optional)
- Full strength & conditioning training plan – subject to goals, equipment availability, etc. (Optional)
- Includes Training Peaks premium account
Triathlon
£150 - 190 / Month
It doesn’t matter whether your goal is to simply finish your first triathlon or compete for your country, you will get full attention to detail. Completing a triathlon is a great achievement and comes with a lot of satisfaction. Our 1:1 triathlon coaching will keep you striving towards your next goal.
- Initial video call – typically 30mins
- Training plan unique to your individual physiology and goals – No two athletes have the same physiology, so why train them the same?
- Plan constantly updated & adapted based on training data and other life stressors
- Fuelling recommendations for every session & race day
- Calculations of training zones
- Unlimited questions via messaging, replies within 24hrs
- Nutritional advice for both on and off the bike
- Advice on body composition for optimal performance and achieving goals
- Flexible diet plan (Optional)
- Full strength & conditioning training plan – subject to goals, equipment availability, etc. (Optional)
- Includes Training Peaks premium account
Running
£80 - 100 / Month
From track to parkrun to ultra-marathons, our 1:1 running coaching is for anyone wanting to break through plateaus.
- Initial video call – typically 30mins
- Training plan unique to your individual physiology and goals – No two athletes have the same physiology, so why train them the same?
- Plan constantly updated & adapted based on training data and other life stressors
- Fuelling recommendations for every session & race day
- Calculations of training zones
- Unlimited questions via messaging, replies within 24hrs
- Flexible diet plan (Optional)
- Full strength & conditioning training plan – subject to goals, equipment availability, etc. (Optional)
- Includes Training Peaks premium account
Olympic Weightlifting
£120 / Month
For athletes wanting to compete in Olympic Weightlifting, or simply wishing to improve their Snatch and Clean & Jerk.
- Initial video call – typically 30mins
- Training plan unique to your individual goals, taking into account your strengths and weaknesses
- Plan constantly updated & adapted based on training data and other life stressors
- Unlimited technique analysis videos & questions via messaging, replies within 24hrs
- Nutritional advice for optimal body composition, performance, and making weight classes
- Training delivered through google sheets
8 Week Bespoke Performance Plans
£180 - 220
An 8 week plan that will be personalised to you. Helping you to increase your peformance and get closer towards your goals. Once the plan is received there will be no additional coach input.
- Initial video call – typically 30mins
- Training plan unique to your individual goals and time available
- Desgined with analysis of previous training history (if available)
- Designed taking into account video analysis of lifts (weightlifting)
- Flexible diet plan (Optional)
- Full strength & conditioning training plan (Cycling, Triathlon, Running) – subject to goals, equipment availability, etc. (Optional)
- Plan delivered through Training Peaks (Cycling, Triathlon, Running)
- Training plan delivered via Google Sheets (Weightlifting)
Strength Training
Improve your strength, power or physique
8 Week Bespoke Strength & Conditioning Plan
£100
A plan to run alongside your sport and other commitments to help you with your goals, whether it's strength, power development or injury prevention, the plan will be personalised to you. Once the plan is received there will be no additional coach input.
- Initial video call – typically 30mins
- Training plan unique to your individual goals, taking into account your current training schedule
- Training delivered through Google Sheets
Physique / Strength Coaching
£120 / Month
Both our coaches know how to get strong from years of Olympic Weightlifting, but they have also had a lot of experience manipulating their bodies over the years, using both diet and training through the understanding of human physiology, to give the body composition that will provide the best performance for their chosen sport. Whether you have a particular physique or strength goal in mind, they can tell you if it's realistic and guide you in the quickest, simplest and healthiest way.
- Initial video call – typically 30mins
- Training plan unique to your individual Strength and/or Physique goals
- Plan constantly updated & adapted based on training data and other life stressors
- Unlimited Physique and Lift Technique analysis videos & questions via messaging, replies within 24hrs
- Unlimited questions via messaging, replies within 24hrs
- Flexible diet plan
- Plan delivered through Google Sheets
Contact
For all coaching and business enquiries, please send us a message via the form below or an email using info@apecoaching.com
Location:
WATT CENTRAL
Email:
info@apecoaching.com