Recovery-Led Performance Coaching
Health is your greatest superpower. It's time to unlock it.
Stop training on a broken battery. The R.A.C.E. Framework™ is a nervous-system-first approach to sustainable high performance for triathletes and athletes who refuse to burn out.
As Featured In
Sound familiar?
The problems you're carrying
Extraction culture tells you to push harder. But what if the system is broken, not you?
Burnout & exhaustion
Pushing through extraction-based programmes that treat fatigue as proof of effort. You're tired of being tired.
Broken sleep
Cortisol dysregulation, waking wired, unable to achieve or sustain deep sleep. Your recovery window is shattered.
Nervous system overdrive
Stuck in fight-or-flight. Hypervigilant, anxious, unable to down-regulate. Wired but tired every single day.
Parent-athlete guilt
The impossible tension between showing up for training and being present for your family. You can't win either way.
Training plateaus
More volume, same results. You're working harder than ever across swim, bike, run, or boxing and going nowhere.
ADHD & caffeine dependency
Chronic cognitive fatigue, structure that fights your neurology, and caffeine as a survival mechanism instead of a strategic tool.
"Recovery isn't what you do after the work.
It's what makes the work possible."
The Methodology
The R.A.C.E. Framework™
The R.A.C.E. Framework is a four-stage, recovery-led coaching methodology created by Abraham Spring. It stands for Recover, Align, Condition, Execute starting with the nervous system and building outward to training, nutrition, and life structure. It is the alternative to extraction-based coaching.
Recover
Nervous System First
Stop training on a broken battery. You cannot perform, adapt, or be a present parent if your nervous system is stuck in fight-or-flight.
The Shift: Stop treating rest as weakness. Start treating regulation as your competitive advantage.
Align
Match Your Reality
Stop comparing your Chapter 1 to their Chapter 20. Filter your ambition through your reality not someone else's highlight reel.
The Shift: Stop fighting your life to fit your training. Build training that fits your life.
Condition
Minimum Effective Dose
Stop confusing fatigue with fitness. More isn't better. Better is better. Find the smallest amount of training required to get the result.
The Shift: Switch from maximum volume to maximum precision.
Execute
Simple Systems
Build a plan that survives a bad day. Complex plans collapse when life gets chaotic. Simple systems survive.
The Shift: Stop relying on willpower. Start relying on a system that adapts to chaos.
What You Receive
This is not a training plan. It's a complete operating system.
Everything you need to perform sustainably personalised triathlon coaching, strength and conditioning, and nervous system tools without burning out or sacrificing your family.
Weekly 1-to-1 Strategy Sessions
60-minute sessions with training prescription through the R.A.C.E. Framework, nervous system assessment, and real-time adjustments. Not generic check-ins targeted strategic coaching.
Personalised Training Programming
Bespoke programming across swim, bike, run, boxing, and S&C built around minimum effective dose. No junk miles. Every session has purpose.
Nutrition Protocol
Brain-supporting nutrition, not just macros. Fasting guidance, caffeine recalibration, food as nervous system fuel, and specific protocols for deep cognitive and athletic performance.
Sleep Architecture
Deep sleep protocols, cortisol management, evening wind-down systems. Addressing the root of why you're not sleeping not layering supplements on broken patterns.
Breathwork & Meditation
Parasympathetic activation, vagal tone training, CO₂ tolerance work. Built on 100+ days of vipassana training practiced, embodied methodology.
ADHD-Compatible Structure
Routine design that works with your neurology. Predictable systems that don't rely on willpower, minimum viable weeks, and chaos-proof architecture.
Psychology & Mindset
Fear processing, identity alignment, imposter syndrome work. Trauma-informed coaching grounded in contemplative practice not pop psychology.
Direct Access Between Sessions
Voice note support, real-time check-ins, and ongoing communication. You're not left alone between sessions you have a line to your coach when you need it.
About the Coach
Abraham Spring
20+ years across 11 disciplines. 100+ days of vipassana meditation. Father of four. The only triathlon and performance coach in the UK combining elite multi-discipline athletic experience with deep contemplative practice and nervous system science.
Athletic Career
Triathlon, running (ultra-distance 50km+), swimming, cycling, boxing, BJJ, judo, wrestling, track & field, weightlifting, and Olympic lifting. This breadth gives pattern recognition that single-sport coaches simply don't have.
Coaching Experience
Hundreds of athletes coached from toddlers to world champions. Specialisation in SEND athletes. Proven transformations: water phobia to triathlon, beginners to race-ready.
Contemplative Practice
100+ days of formal vipassana meditation rigorous, silent, 10+ hours-per-day training. This is what allows integration of nervous system regulation and psychology at a level most coaches cannot access.
The Ecosystem
Published author of "The Unbroken Protocol: Foundation Version." Founder of Unbroken Triathlon Club (UK's first recovery-led club), The Unbroken Protocol Podcast, AbesMedia, and Mindfulsubmerge.
Qualifications & Credentials
What Athletes Say
Real results. Real people.
Athletes who stopped extracting and started building.
Abraham took me from local competitor to 3rd best in the world in my weight class, with back-to-back IBJJF championships along the way. As a father of two, my time is limited execution is everything. Abraham understood that from day one. He broke down the entire system, from recovery to protocol, taking the time to understand how I think and communicating it in a way that clicked for me. The GOAT when it comes to coaches.
Abraham has been excellent to work with over the last six months, providing an approach to training that covers not only all aspects of triathlon training, but also focuses on recovery, diet, sleep and meditation to deliver a truly holistic solution. He listens attentively to how I am reacting to different exercises, as well as changing the programme to account for my general energy levels.
He has loads of emotional intelligence, is a really talented coach and always understands the context you’re in when you arrive for a lesson, altering what he asks you to do accordingly. My sessions with Abraham are the highlight of my week. I always benefit from his deep knowledge of human physiology and psychology and feel like I am constantly making progress.
Abraham ALWAYS goes out of his way to help where he can. His level of support, communication and all-round incredible character is not tied to money. He is someone that truly cares. Be it recovering from injury, understanding how much you can actually train, strengthening your mental resilience or facing your fears Abraham is there.
Ready to train differently?
Book a free, no-obligation discovery call. Abraham personally reviews every application.
Book a Free Discovery Call ›Is This For You?
This coaching is built for
You identify as
- Age-group triathlete (30–55) juggling work, family, and sport
- Runner, cyclist, or swimmer hitting a performance wall despite more training
- Combat sports athlete seeking sustainable longevity
- Parent who wants to train at a high level without sacrificing family presence
- Professional whose career mirrors extraction patterns in sport
- ADHD athlete who needs structure that works with your neurology
- Anyone recovering from burnout who has tried "just push harder" and watched it fail
You aspire to
- Perform at your best without burning out or breaking down
- Sleep deeply and wake up recovered not wired
- Train with precision instead of grinding through volume
- Be fully present for your family without guilt about training
- Understand your nervous system and use it as a competitive advantage
- Build a system that survives chaos, bad days, and real life
- Work with a coach who has done the internal work not just read about it
Investment
Are you injured, in pain, or not moving the way you should?
Whether you’re an endurance athlete dealing with a biomechanical issue, living with chronic pain that won’t shift, or someone who simply wants to keep moving, lose weight, and feel strong again it starts with understanding what’s actually going on in your body. Each package goes deeper. The more sessions you book upfront, the lower the cost per session.
6 Sessions
Diagnostics & written report. Find out what’s actually wrong.
£570 total save £30 vs single rate
- Injured and don’t know where to start? This is your entry point
- Full diagnostic assessment pain history, movement patterns, training load
- Written report: what’s causing it, what needs to change, and in what order
- 6 sessions to begin addressing the root cause, not just managing symptoms
- Works for endurance athletes, gym-goers, and anyone who wants to move without pain
- Training prescribed around your body as it is now, not how it should be
9 Sessions
Video assessment. See exactly where your body is breaking down.
£810 total save £90 vs single rate
- Chronic pain that keeps returning? Biomechanical issue you can’t seem to fix?
- Full video analysis of your movement, gait, and mechanics under load
- Frame-by-frame breakdown of where the dysfunction is, and why it keeps happening
- 9 sessions to systematically correct the pattern, not just stretch and hope
- For runners, cyclists, triathletes, and anyone whose body is working against them
- Training rebuilt around your actual mechanics, not a generic programme
12 Sessions
In-person assessment. The deepest diagnostic available.
£1,020 total save £180 vs single rate
- Tried everything and still can’t fix it? You need someone in the room with you
- Full hands-on, in-person biomechanical assessment movement screening, load testing, postural analysis
- The clearest picture of what’s going on, and a precise plan to fix it
- 12 sessions to rebuild from the ground up, week by week
- For serious athletes chasing performance and anyone who just wants to live without pain
- The lowest hourly rate because this level of work takes time to do properly
All packages are paid upfront and sessions run weekly. Whether you’re an endurance athlete, someone managing an injury, or simply want to keep fit, lose weight, and move well the right package is the one that matches the depth of answer you need.
Abraham works with 6–7 clients at a time. Each client holds a dedicated weekly slot. Limited availability. Apply to check current spots.
Limited Availability
Ready to stop extracting and start building?
Book a free discovery call. No commitment. No sales pressure. Just a conversation about where you are, where you want to be, and whether this is the right fit.
We listen to your challenges, goals, and life context
Preliminary R.A.C.E. assessment to identify your starting point
We outline what a custom Unbroken Protocol looks like for you
We determine mutual fit this isn't for everyone
Abraham works with a maximum of 12 clients at any time to maintain the depth and quality this work demands. Availability is limited.
Apply Now
Start Your Application
Every application is personally reviewed by Abraham. Tell us about yourself and your goals.
Free Self-Assessment
Recovery Readiness Assessment
Not ready to apply? Start here. Understand your nervous system state, sleep quality, and recovery capacity delivered straight to your inbox.
Insights
From the Mind of Abraham
Deep dives into nervous system performance, ADHD strategy, and the science behind the R.A.C.E. Framework.
The Performance Identity Trap: Why Triathletes Can’t Rest
Why perfectionist personalities create addiction to training and psychological stress, not training load, is the real burnout trigger.
Read article › R.A.C.E. FrameworkMotivation Is a Lie. You Need a System That Survives Real Life
How the R.A.C.E. Framework builds structure for time-constrained athletes managing work, family, and training.
Read article › TrainingZone 2 Won’t Save Your Knees
Why structural readiness matters more than aerobic fitness and how proper conditioning prevents overuse injuries in triathlon.
Read article › NeuroscienceYou’re Not Lazy Your Brain Was Hijacked
How sugar, gaming, and social media create dopamine dysregulation and why resistance to rest is neurological, not a character flaw.
Read article › ADHDThe Biggest Mistake: Treating ADHD Like a Character Flaw
ADHD isn’t a discipline problem. Time blindness and rejection sensitivity are neurological traits that need environmental design, not willpower.
Read article › MindsetSocial Media’s Biggest Lie: Comparing Your Chapter 1 to Everyone’s Chapter 20
How social comparison triggers threat-detection responses and activates chronic fight-or-flight states through curated highlight reels.
Read article › RecoveryThe Biggest Mistake I’ve Made: Treating Caffeine Like Recovery Instead of Debt
Caffeine isn’t energy it’s borrowed focus. How stimulant dependency creates sleep debt cycles that sabotage performance.
Read article ›Frequently Asked Questions
The coaching
Standard coaching delivers training plans. This delivers a complete operating system: training + nervous system regulation + nutrition + sleep architecture + psychology + ADHD management. It's the difference between a plan and a transformation.
Because this replaces multiple professionals. The work here would otherwise require separate coaches, therapists, nutritionists, and sleep consultants. The methodology prevents future costs: injury rehab, burnout recovery, failed races, therapy. It's an investment in sustainable performance, not an expense.
Triathlon (including Ironman-distance), running (including ultra-distance), swimming, cycling, boxing, BJJ, and strength & conditioning. The R.A.C.E. Framework applies across all disciplines because the nervous system doesn't care what sport you do.
No. ADHD-compatible structure benefits everyone. The systems are designed to survive chaos, low motivation, and real life. If you've ever struggled to stick to a training plan when things get hard, this approach will work for you.
We talk about where you are, what you're struggling with, and what you want to achieve. I'll do a preliminary R.A.C.E. assessment, outline what a custom protocol would look like, and we'll determine if it's a mutual fit. No pressure, no obligation.
The method
R.A.C.E. stands for Recover, Align, Condition, Execute. It's a trademarked, published methodology that starts with nervous system regulation and builds outward to training, nutrition, and life structure. It's the alternative to extraction-based coaching.
"The Unbroken Protocol: Foundation Version" is helpful background but not required. The 1-to-1 coaching goes far deeper than the book, with personalised application to your specific situation.
Most clients notice improvements in sleep and energy within 2–4 weeks. Nervous system regulation shifts within 4–8 weeks. Training performance changes follow as the foundation stabilises. This is not a quick fix. It's a permanent shift.
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