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04/09/2025

🏅🥤 Great North Run: Recovery Nutrition

Recovery nutrition is as important as race-day fuelling. Why? Because it:

💪 Repairs muscles
🔋 Restores energy
💧 Rehydrates your body

But here’s the key 👉 recovery is personal.

Your needs depend on your pace, training load, sweat rate, body size, and gut tolerance. There’s no one-size-fits-all approach — the best plan is one that works for you.

Quick tip: hit the 30–60 min window with carbs + protein, then follow up with a balanced meal.

🥤 Examples: recovery shake, chocolate milk, bagel with nut butter, or a rice bowl with lean protein.

👉 Want a personalised recovery strategy to match your training and racing? Drop us a DM — we’ll get you sorted.

✨ If this helped, please like, save, share — it really supports small businesses like ours 🙏

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03/09/2025

“From DNFs to PBs: Dan’s Transformation”

When Dan first came to me 18 months ago, he’d been struggling with injuries and DNFs. Confidence was low, and he wanted to push his running further but didn’t know where to start.

Together, we built things from the ground up — balancing training around his busy schedule, improving recovery, and making nutrition adjustments (especially protein as a vegetarian).

The results? Night and day. ✅

💪 Injury-free training foundation
⚡ Faster recovery and more energy
🏆 Completed every goal race
⏱️ Broke his 50-mile PB by 2.5 hours!

Dan says:
*“I started working with Jon 18 months ago after a string of injuries and DNFs. My confidence was low, and while I wanted to push my fitness to the next level, I didn’t know where to begin. My main goal was simple: build a solid foundation without injury and fit training around a busy work and life schedule.

Jon approached things from the ground up, focusing not only on training but also on the bigger picture. As a vegetarian, I was under-fuelling on protein, which affected recovery and left me prone to injury. With Jon’s guidance we made key adjustments that transformed my energy levels, recovery, and resilience.

The difference has been night and day. I’ve not only completed every event I set out to do, but I’ve finished them strong, recovered quickly, and even smashed my 50-mile PB by 2.5 hours.

Working with Jon has been transformative for my running, performance, and—most importantly—my confidence. It’s one of the best decisions I’ve made.”*

👉 Want to take your training to the next level too? Drop me a message today.

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👍 Like this post

💬 Share it with someone who needs a confidence boost in their training

📩 DM me to find out how coaching can help you

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02/09/2025

🎉 It’s nearly Great North Run weekend! 🎉

Your race-day performance doesn’t just come from the training — it starts with how you fuel before the start line.

Here’s your pre-race nutrition checklist:

🥖 Prioritise carbs the day before (rice, pasta, bread, potatoes)

💧 Hydrate steadily, don’t chug litres at once

⏰ Eat breakfast 2–3 hours before (stick to familiar foods)

🍌 Use a small top-up snack if needed pre-start

🚫 Avoid high fibre, fat, or new foods that might cause stomach issues

Run smart. Fuel smart. Smash your race. 💪

👉 What’s your go-to pre-race meal? Drop it in the comments!

🔖 Save this post for Saturday night prep.

✨ If you found this helpful, please like, share, and tag a friend — it really helps support small businesses like ours 🙏

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01/09/2025

✨ From Injured to Enjoying Every Run ✨

Real words from one of my athletes ⬇️

Fran has been working with me for almost a year — here’s her experience with coaching:

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_“I used to rely on a running app for training, but it pushed me too hard too soon and left me constantly injured.

Since working with Jon for almost a year, I haven’t had a single running-related injury. Each week is adapted to how I’m feeling, which is so important as I manage chronic conditions.

Thanks to Jon’s coaching, running is no longer a battle — it’s become enjoyable, sustainable, and something I look forward to.”_

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👉 Thinking about coaching? Drop me a DM or hit the link in bio.

💬 Share this with a runner who needs some extra support.

🔖 Save this post to come back to later.

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30/08/2025

🏁 The Great North Run is nearly here – whether it’s your first time or your tenth, giving your body the right care makes a huge difference.

👉 A pre-race massage (this week) helps:
• Ease off tight calves, hamstrings & glutes 🦵
• Increase circulation for better oxygen delivery 💨
• Reduce that heavy-leg feeling before race day 🚀
• Calm nerves & promote focus 🧠

👉 A post-race massage (next week) helps:
• Speed up recovery & reduce soreness 🔄
• Flush out waste products and swelling 💧
• Get you moving sooner – less hobbling on Monday! 😅
• Support long-term injury prevention 📈

🗓️ Availability
⚡ A few spaces remain this week (pre-race)
⚡ A few spaces next week (post-race recovery)

📍 Don’t wait until it’s too late – once they’re gone, they’re gone.

👉 DM us today to book your slot.
Your legs will thank you 🏃‍♀️💆‍♂️

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29/08/2025

Anyone can download a training plan.

But a plan doesn’t:

👉 Adapt when life gets in the way
👉 Keep you consistent when motivation dips
👉 Tell you when to push or when to back off

That’s what a coach does.
Coaching = personalisation, accountability, and support.

💬 Ever worked with a coach before? How was your experience?

📩 DM “COACH” if you’re ready to make your training work for you.

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24/08/2025

That weekend long run feeling… 🏃‍♀️

➡️ Start: fresh, smiling, ready to go 😁
➡️ End: sweaty, sore, happy 🥵

But here’s the truth 👉 those miles are where the fitness happens 💪
Fuel well, pace smart, and the finish line always feels worth it.

💬 Tag your training buddy who drags you out for these!
🔖 Save this for when you need motivation on your next long one.

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23/08/2025

Bagels, bottles & banter = long ride vibes 🥯🥤😅

Weekend = long miles 🚴‍♂️🏃‍♀️ … and let’s be honest, no ride is complete without a starter pack 😎

Here’s mine:
🥯 Carbs: bagel + banana + coffee (non-negotiable)
⌚ Gear: gadgets charged & kit sparkling clean
🥤 Fuel: bottles filled + gels stuffed in every pocket
😅 Crew: training buddies to keep me honest (and laughing)

💬 What’s in YOUR starter pack?
Drop your must-haves below — the funnier the better 👇
(bonus points for the most random item)

🔖 Save this before you head out for your next long one — because we’ve all forgotten something important at least once 🙌

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22/08/2025

Not sure what to eat before training? 🤔
Here’s a simple guide:

🔹 Short (

21/08/2025

💬 “Just over a year ago, I got into cycling and knew I wanted to be part of a team that focused on racing. Working with Jon as my coach was one of the best decisions I’ve made.”

⚡ “In under a year, I’ve gone from 3.2 W/kg to over 4 W/kg — thanks to a plan that’s tailored, challenging, and consistent.”

👉 “Jon doesn’t just give you a plan; he listens, supports, and helps you push beyond what you thought possible.”

✅ Accountability
✅ Smarter training
✅ Real results

👊 Whether you’re chasing race goals or just want to improve your riding — you’ll be in good hands here.

📩 DM me or hit the link in bio to get started.

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21/08/2025

🏁 Mid-Summer Reset: 4-Week Fuel & Focus Package

Get back on track with tailored support, expert guidance, and a plan that actually works.

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🔥 Is this you?
• Training hard but feeling low energy or stuck?
• Struggling to stay consistent with your nutrition or weight?
• Coming back from time off or just ready for a reset?

Whether you’re building for an autumn race or need a solid foundation again, this 4-week focused package is designed to help you fuel smarter, feel better, and build momentum.

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💡 What You Get:

✅ Metabolic Report
A science-backed breakdown of your energy needs using Garmin/Intervals data + individualised RMR calculation
(Perfect if you’re trying to lose fat, boost performance, or avoid underfuelling)

📋 Personalised Meal Plan
Matched to your goals, preferences, and training. Delivered with a flexible 7-day structure and meal ideas you’ll actually enjoy.

🧠 1:1 Nutrition Consult (45 mins)
Review current habits, troubleshoot key issues, and set your next steps with an SENr-accredited performance nutritionist.

🗓️ 4 Weeks of Email or WhatsApp Support
Accountability, tweaks, motivation, and Q&A as you implement the plan.

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🎯 Perfect for:
• Cyclists, runners, and active professionals
• Anyone in a performance or recovery phase
• RED-S recovery, peri-menopause support, or general weight loss goals

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💬 What Clients Say:

“Having my fuelling dialled in has helped me recover faster, train harder, and stop second-guessing what to eat. Jon’s guidance has been a game changer.”
– Recent client (won a road race last week)

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💥 Limited-Time Offer:

Only £149
(Usually £225)
⏳ Available until Friday 30th August – or until 5 spots are filled.

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👉 Ready to reset?

📩 DM us now to grab your place!

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20/08/2025

⚡️ Electrolytes: Overrated? ⚡️

Every sports brand wants you to believe you need electrolytes in every bottle… but here’s the truth:

❌ For most athletes, electrolytes aren’t the magic fix.
💧 Hydration comes from WATER first, not fancy powders.
🧂 You already get plenty of sodium, potassium, magnesium, etc. from your diet.

👉 Electrolyte drinks can help if you’re:
• Training/racing in hot & humid conditions 🌞
• Exercising for >2 hours ⏱️
• A very salty sweater (those white marks on kit!)

But for everyday training under an hour? 🚴‍♂️🏃‍♀️
➡️ Water + balanced fuelling = all you need.

💡 Don’t get caught up in the marketing. Electrolytes aren’t a performance hack — they’re just one piece of the puzzle.

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The Endurance Academy

Hi, thanks for checking out our page ‘The Endurance Academy’ the new rebrand of ‘Bateman Sports Therapy. We're still working away in the background, so expect lots more to come from the site in the future.

So who are we? We are a close knit group of sports scientists and coaches (Jon Bateman & Alan Copland) who work with competitive and recreational athletes of all levels to ensure they surpass their goals. Working across Northern England and Central Italy, we offer a number of services that we feel are integral when supporting you guys.

So what can we offer you? A training program which can include cycling, swimming, running and strength work. A nutritional plan which will assess your current eating habits and help you lose that fat mass while keeping that much wanted lean mass! A top class sports massage service service to keep those aches and pains away, allowing you to stay consistent in your exercise routine. Consistency is key! Finally, our mentoring service. This is ground breaking and something that we all need but maybe don't quite understand. Why do we do what we do? Do I really want this? I've lost my mojo? All sound familiar?

Short and sweet for now, but get in touch for more on what we can do for you.

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