About the coach -Graham White

I am a research physiologist and life long athlete.   My early research interest was in muscle adaptation to endurance training - looking at the changes in metabolism and the type of proteins mediating contraction (fast vs slow) .  I learned a lot about how muscles adapt to training and have published research papers on the topic. On taking up a post a t the Admiralty Research Establishment Physiological Laboratory my professional interest shifted to the wider topic of physiological limitations to human performance whilst working or exercising in extreme environments. Before creating SPCL, I had gained 23 years of experience working on all aspects of work in extreme environments that I applied to my own training programs. That does not mean that I did not have a coach. My coach helped me through the difficult times, times when it was hard to work out the right objectives, work, sport or family. He also took away the worry of working out, which events were important to realising my sporting objectives. These experiences and my training in physiology, where it is emphasised that the performance of the whole depends on the effectiveness of all the systems that make the whole, made me realise that everything has to work together. Seemingly small things can have disproportionate effects on the overall performance. This applies to your mental performance as well as your physical performance.

From my early thirties I developed my own training programmes but prior to competing in the 1998 Commonwealth Games I asked the then Scottish National Coach, John Anderson to review my program. I knew tat this would be my last chance at high level competition, age and the demands of a young family were forcing a shift of priorities. John, who coached Dave Moorcroft to 5000m world record, said that my program was the first athlete developed program that he could not add to. I went on to finish sixth in the 50 km Walk in the heat of Kuala Lumpur, Malaysia (32 °C), my research work helping the military to perform in the heat was invaluable.

I have continued to keep fairly fit and have dabbled in duathlon, rn the occasional road race and competed in cycling time trials from 10 to 50 miles.

Real world impact of training on life

I have never been a full time athlete. I was selected to represent Scotland at the 1994 Commonwealth Games but that clashed with the expected deliver of my first child and I turned it down. Later in 1998 my preparation for the 1998 Commonwealth Games were made substantially my employer's flexible working hours arrangements and strong support from my wife were invaluable. This was a demanding time and with the benefit of hindsight some things could have been done better. I had two children under the age of four and between spending time with them and my wife, work and training their was little time for relaxation.

I first discovered that I had natural endurance when playing rugby at school. I joined a local running club (Paisley Harriers - then the  oldest club in Scotland) but never really achieved anything of note. The standard of the squad was too high and I could rarely complete the training sessions. Once I was 17 and at university my running improved. I put this down to training with people about my own standard and I could then complete good quality training sessions and recover for the next. At university I was introduced to the Scottish National Athletics Coach, Frank Dick (later British National Coach), and double Commonwealth Gold medal relay sprinter and former UK 100m relay record holder, Peter Radford (Director of Physical Education). Discussions with them on training led to the realisation that the popular principle of  'no pain - no gain' was not the recipe for sporting success. There is a place for  pain (mainly races) but it has to be offset by the correct recovery.

My performances improved (16:01 for running 5000m on the track and a new Scottish National and Native record of 91:03 for 20km road walk at the centenary championships. I gained my first British Vest racing 10km in the GB vs USSR match at Birmingham in 1983, a nerve racking occasion).

Gaining a place in the National Squad also gave access to the National Race Walking coaches and to National  Endurance and Strength coaches. These guys would attend training camps and be freely available to discuss training methods and mental preparation for events. discussions with them fuelled my thirst for more knowledge on how to make the best use of limited time to improve performance in endurance.

After the 1998 Commonwealth Games, I gave up serious competition but after gaining 7 kg of weight in six months I started running and cycling to help with weight control.

At work, I was now in a middle management position and at various times was either directly responsible for development of staff or an appointed mentor and coach. As part of this role my people coaching skills were developed. 

I am now a member of Fareham Wheelers Cycling Club and have learnt much of the craft of the road racer from the fast squad on a Sunday and occasional rides with members of the current road racing squad.

My coaching skills combined with my understanding of the physiology of exercise and the challenges of balancing work and family life enable me work with you to develop and manage a training program that makes the best use of your training time.