Endurance training
Your weekly running, cycling or swimming structured around your goal, training history and real life.
DR RICKY DANN
PERFORMANCE SCIENTIST & COACH
Go further than you thought possible.
I help endurance athletes take the guesswork out of performance with one fully integrated plan for your training, strength & conditioning, daily nutrition, recovery, fuelling and race day.
ONE COACH. ONE PLAN.
Everything you need, built into one plan.
You should not need one person for your running, another program for the gym, random nutrition advice and a last-minute race plan. I bring the pieces together around you.
Strength & conditioning
Gym programming that supports performance, durability and the demands of your event.
Daily nutrition
Practical guidance to help you eat in a way that supports training, recovery and performance.
Fuelling
Clear carbohydrate, fluid and sodium strategies for key sessions, long training and race day.
Recovery
Simple recovery priorities so you can absorb the work, stay consistent and keep moving forward.
Race-day strategy
Pacing, fuelling, logistics and decision-making planned before the start line, not improvised during the race.
FULL PERFORMANCE COACHING
Your whole performance plan, handled.
For athletes who want close 1:1 support and a single performance system built around their goal.
$79 / week
Limited places so every athlete gets genuine individual attention.
Apply for coachingWHAT YOU GET
Every session, sorted.
Personalised Training Plan
No generic templates. Your full endurance plan is built around your current fitness, lifestyle, available time, training history and event timeline, with training load tracked and the plan progressed all the way to race day.
Strength that supports endurance
Dedicated strength & conditioning
Individualised gym sessions designed to complement your endurance training, build strength and durability, reduce injury risk and improve running economy and movement efficiency.
Fuel the work
Nutrition & race-day fuelling
Practical daily nutrition guidance to support training and recovery, plus a clear fuelling strategy for key sessions and race day covering carbohydrate, fluids, sodium and timing.
Weekly
Review, feedback and adjustments
Your plan is never set and forgotten. We review how you are responding, track your progress and make adjustments as your training, recovery and circumstances change.
In your corner
Ongoing support
Weekly check-ins, training feedback, gym video review and a clear place to ask questions whenever you need direction.
Other ways to work with Dr Ricky Dann.
PERSONALISED EVENT PLAN
Know exactly what to do for the next 8–12 weeks.
A fully tailored event-preparation plan built around your training history, available time and target event.
- Custom 8–12 week endurance training plan
- Individualised strength & conditioning plan
- Training structured around your event, current fitness and schedule
- 1:1 consult to build your fuelling strategy
- Personalised race-day fuelling plan
$299
Book now →PERFORMANCE CONSULT
Get clarity on one specific problem.
A focused 60-minute consultation for athletes who need expert direction without ongoing coaching.
- 60-minute 1:1 performance consultation
- Review of your current training, nutrition or race approach
- Evidence-based recommendations specific to your situation
- Clear practical actions to implement immediately
- Follow-up consults available for $99
$149 initial consult
Book now →YOUR COACH
Science you can actually use, backed by experience.
I’m Dr Ricky Dann, a Performance Scientist, coach, university educator and ultra-endurance athlete.
My skill set is deliberately broad. I hold a PhD in Exercise Science and a Master’s in Exercise Physiology, and I founded Flow Nutrition to help athletes make sports nutrition simpler and more practical. That means I can look at your endurance training, strength work, nutrition, fuelling and recovery as one connected performance system.
I also know what it feels like to execute a plan when the textbook meets the real world: fatigue, heat, poor sleep, gut problems, race pressure and the final hours of a long event. The point is not that your goals need to look like mine. It is that I understand ambitious endurance goals from both sides: the science behind the plan and the reality of carrying it out.
PhDExercise Science
Master’sExercise Physiology
FounderFlow Nutrition
IronmanAthlete
60+Marathons & ultramarathons
242 km · Top 10Sydney Backyard Ultra
APPLY FOR COACHING
Tell me what you are working towards.
Full Performance Coaching is deliberately limited. Send me a few details about your training, goals and event, and I’ll review your application personally and reply by email.
Your application goes directly to Ricky at ricky@flownutrition.au.
FREQUENTLY ASKED QUESTIONS
Before you apply.
Who is full coaching for?+
Endurance athletes who want personalised programming and close support across training, strength, nutrition, recovery, fuelling and event preparation. That includes runners, ultrarunners, triathletes and athletes preparing for demanding endurance goals.
Do I need to be an advanced athlete?+
No. The important thing is that you have a meaningful goal and are ready to train consistently. The plan is built around your current level, not someone else’s.
What makes this different from a running-only program?+
I am not only writing running sessions. The point of Full Performance Coaching is to coordinate the major pieces that influence endurance performance so they support each other rather than compete for your time and energy.
What if I only need help with one thing?+
Choose a Performance Consult if you need focused direction on a specific problem, or a Personalised Event Plan if you mainly need an 8–12 week training structure.
follow
@flownutrition_
contact
ricky@flownutrition.au
Listen
Flow Performance Podcast
