Health & Performance 3

What a weekend for at in challenging conditions we had some amazing performances 🙌

On the 25k course we had , Paul Dew and Melisa Lenero

On the 56k we had , Josh Twigg, Brando Posocco, (15th), Michele Wang, and

On the 100k we had (10th), Flo King (8th) and . Sadly Alecsa Stewart retired injured at the final checkpoint.

Finally in the 100mile we had Howard Dracup knock 2hrs off last year’s time and finished 17th.

Huge thanks to all the coaching team .mahon1 and for their support in the build up and throughout the weekend - especially for crewing Lewis and all round super cheer leader / organiser.

Whatever your endurance goals, our team of experts can help you reach your peak.

Stop focussing on posture.
The near universal cue “keep a neutral spine or you’ll hurt your back” has been challenged by this 2026 narrative review.

What the evidence actually says:
Trained lifters routinely show measurable lumbar flexion under load, with no clear prospective signal of higher injury risk.
Abrupt jumps in training load predict low back injury more consistently than a few degrees of flexion on a single rep.
Movement variability and dynamic trunk control look more protective than rigid kinematic targets and long static planks.

Does posture matter then? Yes, but only as one variable in a multifactorial system. But coach load progression first. Reserve hard postural cues for novices, return-to-lift rehab, and maximal attempts.

If you coach lifters or rehab low back pain, save this for the next time you see a rounded rep, and share with a strength coach who still cues “neutral spine” on every set.

Cherni et al. (2026)

- Tim

How do you include S&C in your endurance training?

You hear it over and over, that endurance athletes should, nay MUST, include strength work in their training plans. But why? And how?

Join us on Thursday 19th Feb 18:00hrs GMT for a free webinar with Head S&C coach where we’ll discuss why you need to include strength training, and how to fit it in around your busy schedule.

See link in bio for details

Josh strikes again- 1st place and new course record at the Endurance life coastal marathon. Great prep as well peak for ARC in a couple of weeks. 👏



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Endurance sport is not a solo project, even if you train alone, or only have a single coach.

Success rarely hinges on one trade. Training is physiology, yes, but it is also physiotherapy, strength & conditioning, sleep, recovery, stress management, nutrition & fuelling, confidence, decision-making, life logistics, and the slow craft of consistency. In that context, being “a master of one” can become a liability if it blinds you to what is actually limiting you.

“A jack of all trades is a master of none, but often times better than a master of one.”

I take that as a reminder to build range without losing depth: to be competent across the full landscape, while recognising the moments where you need genuine expertise.

That is the philosophy behind how we work at HP3, and why I value community so highly. Not noise, not comparison, not more opinions. A good community offers perspective, accountability, shared learning, and the quiet normalisation that hard weeks are part of the process. It reduces the time you spend stuck in your own head, and increases the time you spend doing the next sensible thing.

Practically, that looks like a lead endurance coach who holds the whole picture, supported by specialists when a true “master of one” is needed. Not because complexity is fashionable, or because everyone needs a large team, but because most goals fail for predictable reasons that sit outside any single lens. The real multiplier is a support network that keeps you moving forward when motivation wobbles and certainty disappears.

As 2026 approaches, it is worth asking a simple question: if you hit a sticking point, who is in your corner, and what are they actually capable of changing?

The goal is not more advice. The goal is the right support, at the right time, from people who can see clearly.

Some rides are data. Some rides are therapy. The best ones are both, because performance is human before it is physiological.

If you want thoughtful cycling coaching that respects your context, we have 2 spaces with Coach Ed Milbourn. TeamHP3 gives you a community around you, and a multidisciplinary team behind you.

Contact us via link in bio for more details.

Medal Monday

Coach takes the win at the Dorset marathon, and is 6th in the half marathon.

Both solid performances for a ‘training day’ as we build to the ARC

Medal Monday

Our team are based all over the world, and thus get to do some fun events in amazing places. Zoran recently did the Alpha Challenge 10k obstacle race in Brunei finishing 14th place 🙌 achieving his top 20finish goal and completing all obstacles without time penalties.

Medal Monday

Coach Tim had a fun day out at the inaugural (Ultra Tour of the Quarries) 50miler (there was a 91mile route as well) by .co

Great low key event, perfect for people considering longer winter ultras in the future / pre Spine Race prep event. Entries for 2026 opening soon.

Medal Monday

Congrats to for 4th place and 1st v40 at the Avebury 8 Nine.

The profits from this race raise money for the Wiltshire & Bath Air Ambulance- a cause very close to my heart (Tim) as they were instrumental in keeping me alive 25yrs ago 🙏 Great work