Climbing Nutrition Coaching

International online bespoke nutrition and lifestyle coaching for climbers looking to improve their strength to weight ratio, power reserve, endurance conditioning, training recovery, and more.
Aidan Roberts. Shosholoza 8a+, Rocklands, South Africa, 2018. Credit: Nathan Philips

Climbing performance and sport longevity are ultimately the product of consistent training and recovery. However due to the weight sensitivity of the sport, eating and attitudes towards diet can be influenced by the desire to stay as lean as possible, generally at the expense of progressive development.

Climbers are often unaware how powerful they could be if the ate appropriately for their sport, not spending the majority of their time avoiding certain foods (e.g., carbohydrates) and or chronically chasing weight-loss. Fat-loss and performance are not mutually exclusive goals, and can be achieved with the right nutrition strategies. Periodised context specific nutrition is effective, and enables you to lower body fat, train harder, recover better, and perform at your very peak.

Currently taking bookings for June 2020 coaching start dates. → Apply for Coaching

https://www.instagram.com/p/B3jsaB4D58R/

Coaching Service

International remote clients are welcome!

  • Professional solution-focused climbing nutrition and lifestyle coaching
  • Dedicated fat-loss blocks with least performance impact
  • Fuelling strategies for augmenting endurance, strength, power training blocks
  • Overreaching block strategies and fatique recovery
  • Competition, project, event preparation and strategies
  • Nutrition support for finger training and injury recovery
  • Transitioning from previous diets: low-carbohydrate high-fat / ketogenic
  • Support for dietary considerations: FODMAP / PCOS / gluten free / vegan / paleo
  • Supplement and ergogenic aid guidance

I have no bias towards any particular diet strategy, but work with you to establish the most effective means of maintaining progress towards improved health, sleep, mindset, performance, and your target body-composition goals.

Dependable Professional Experience

  • Accredited Anti-Doping Advisor (UKAD)
  • International Society of Sports Nutrition (CISSN)
  • Working with professional Team GB climbers and paraclimbers, providing nutrition coaching during the off-season, competition preparation, isolation feeding strategies, and have been consultated within hours of competing in the World Championships.
  • Working with paraclimbers managing Ehlers–Danlos syndromes (EDS), Postural tachycardia syndrome (PoTS), using gluten free, FODMAP free, and higher sodium diets.
  • Supporter of the #TRAINBRAVE campaign raising awareness of the risks of eating disorders and RED-s.
  • Co-host the ClimbSci Podcast - Better Climbing Through Science with Brian Rigby (Climbing Nutrition), which can be found on iTunes and other podcast software.
  • Level 3 Qualified Personal Trainer

Notable Athletes

Coaching Packages

Currently taking bookings for June 2020 coaching start dates. → Apply for Coaching

Over our time together, my goal to help you discover and develop the habits and practices that will enable you to achieve your desired goals. Ultimately this will happen through your dedication, accountability, asking questions, and regular feedback.

Coaching is a completely bespoke process where we work together to understand what strategies will work best for you at specific times, and in relation to where you currently are, and what events you have coming up.

Coaching service quality and provision are the same for all the full coaching packages. However mixed coaching clients have access to in-person assessments and analysis which help inform the process. The single consultation package provides one-off guidance.

Full coaching package slots slots are booked months in advance, and pricing is fixed to the listed price at the time of your deposit being paid. Anyone may apply for a coaching but only successful applicants will be asked to pay a deposit to book a confirmed coaching slot start date. Once confirmed, due to limited spaces and scheduling availability, deposits are non-refundable if your circumstances change and you are unable start. Deposits will be returned if in the unlikely event I am unable to honour your booking start date. All payments have a 3% processing fee added.

If you have any questions about anything, please contact: coaching@useful.coach

[Online] Climbing Nutrition Coaching

£500 / 3 months (minimum)

  • Direct messaging account for daily correspondence
  • Video conference calls (optional if required)
  • Online diet tracking software
  • Online worksheets for body-composition tracking, strategy planning and event calender
  • Lifetime acess to my coaching documentation
  • Discounts on future usefulcoach ebooks, and video courses (available upon release)
  • Discounted Forth Edge blood marker testing (available within the UK only)

£100 deposit to book coaching start date.
Remaining fee paid upon starting.
Payments have 3% processing fee added.
Extended coaching subscription available for £154.50 per month thereafter.

[Consultation] Climbing Nutrition Coaching

£250 per consultation / 3 weeks support

For those who do not need full coaching support and do not want to wait for months, I offer a single consultation package. You have the same access to my documentation as full coaching clients, however you only get 3 weeks of direct support after I pass you your assessment and programming.

You provide a one week journal of your eating habits, training, weight, and estimated body-fat percentage.

I will then provide you:

  • Detailed normal and training day split nutrition targets for performance and maintenance
  • Detailed normal and training day split nutrition targets that provide three rates of weekly fat-loss, and projected single diet cycle weight-loss outcomes
  • Supplementation recommendations and guidance
  • Lifetime acess to my coaching documentation
  • Discounts on future usefulcoach ebooks, and video courses (available upon release)
  • Discounted Forth Edge blood marker testing (available within the UK only)

The difference between the 3 month full coaching package and this consultation package, is that that this consultation is one-off best estimated guidance. The monthly full coaching allows us to continually refine our strategies and practices depending on your results and goals. This consultation package is providing you my best understanding and information upfront, and you go about applying theory to practice.

Payments have 3% processing fee added

Apply for coaching

Consultation package (3 weeks)

Please complete the application form below selecting “[Consultation] Climbing Nutrition Coaching”.

  • I do not require the same strict selection criteria as full coaching clients
  • You do not pay me for a start date, but I let you know of my next availability. This may be a number of weeks dependant on workload.

For a consultation slot apply here: http://apply.useful.coach

Full coaching package (3 months)

Please complete the application form below selecting “[Online] Climbing Nutrition Coaching”.

Currently the earliest start date for a full coaching package slot is June 2020. However you may book to start any month from this date. If you have a project in advance feel free to apply months ahead.

Due to the nature of the service, monthly coaching slots are very limited, subject to selection, and the waiting list is currently around 6 months.

Coaching slots are booked in advance with a non-refundable deposit to enable planning and scheduling.

I am happy to work with climbers of all experience levels, however I require clients fulfil the following criteria:

  • You must have a regular climbing / training schedule, and are logging / tracking your progress, or…
  • You are about to start a scheduled climbing / training program (e.g., Lattice Training)
  • You have a clear goal (or goals) behind asking for coaching, and know what you want help achieving
  • You are prepared to work within dietary targets, and provide bi-weekly weight and tape measurements

If you can say yes to the above points and want to apply for a coaching slot apply here: http://apply.useful.coach

If you would like to clarify your suitability for full coaching slot, please email me directly: coaching@useful.coach

Reviews

I don’t actively collect and publish reviews, but here are two notable ones.

I started working with Tom as I’d set myself a goal of breaking into a new sport grade on an upcoming trip to Margalef and Rodellar. I was already working with Lattice for my training, and things were going well, but I was curious to see what else I could improve or optimise. At the beginning of the process, I thought I was in good shape. I weighed around 57.5kg (I’m 163cm), very lean and low body fat but felt strong. My diet was filled with whole foods and I tended to avoid anything I considered to be ‘crap’. I was quite militant! When we started working together and I kept a food diary, it became apparent right away that despite the quality of the food I was eating, I was under-fuelling my training, and also my recovery. Tom set me some goals - broadly, increasing my overall energy intake, reducing my protein (which I was massively over-shooting) and upping my carbs and fat. It felt like a big jump - but I trusted the process. The impact on my training and recovery was immediately noticeable. I had more power in my sessions, and was able to recover faster in between. Initially, I gained about 0.5kg, yet felt stronger (and my training output increased in both quality and metrics). I did a very short but hard deficit before my trip to polish things off. By the time I left, I weight around 1.5kg more than I would normally be for a sport trip. Again, I trusted the process and tried not to worry about it. The results spoke for themselves. On the trip, I was able to put in far more quality redpoint attempts on hard (for me) projects, and my recovery between days was hugely improved - something I’d always struggled with. The biggest improvement has been my relationship with food - I’d always considered it healthy, but in hindsight I can recognise restrictive behaviour, how guilty I felt even having an occasional treat, and how it impacted my mental health, being so concerned with staying as lean as possible. I’ve since realised it’s just not necessary, and actually it’s quite annoying that I limited my potential during months (even years) of training! Tom was so supportive and compassionate throughout the whole process. He was always there to answer my questions, doubts, concerns, or just check in with me to see how things were going. I can’t recommend Tom enough - if you have a goal, he’ll go out of his way to help you achieve it. — Dan Fitzpatrick, 2019.

When I started working with Tom it was sort of out of desperation. I had inconsistent eating habits, didn’t know how to fuel for my training and was miserable about the relationship between what I ate and how I felt about myself. I couldn’t have hoped to have gained as much as I did from the coaching. I know how to consistently fuel myself for training so that I can do myself justice and I enjoy doing so. I would unreservedly recommend Tom. He takes an evidence based approach and combines it with empathy and a desire to help. Tom is not just a quick fix or diet plan - although he did help me to achieve results quickly. He helped me to lead in making my own changes and taking control of my own nutrition so that I no longer need the coaching and feel empowered to fuel my body for climbing going forwards. — Lisa Alhadeff, 2019.

Interviews

If you are interested in hearing my approach to coaching, I have recorded the following interviews:

Notes