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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.

Book a Free Discovery Call › Learn the Method ›
0 years coaching
0 years life coaching
0 years as a therapist
0 years meditation teacher
0 years breathwork coach
0 years in psychology & neuroscience
0 athletes coached
0 athletic disciplines
0 days vipassana meditation

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.

R

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.

Parasympathetic activation Vagal tone training Breathwork & CO₂ tolerance Deep sleep protocols HRV monitoring Caffeine recalibration

The Shift: Stop treating rest as weakness. Start treating regulation as your competitive advantage.

A

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.

Identity assessment Life-season mapping Capacity auditing Goal recalibration

The Shift: Stop fighting your life to fit your training. Build training that fits your life.

C

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.

Precision programming Junk mile elimination Load management Progressive overload

The Shift: Switch from maximum volume to maximum precision.

E

Execute

Simple Systems

Build a plan that survives a bad day. Complex plans collapse when life gets chaotic. Simple systems survive.

Minimum viable week ADHD-compatible routines Chaos-proof planning Willpower-free systems

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.

01

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.

02

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.

03

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.

04

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.

05

Breathwork & Meditation

Parasympathetic activation, vagal tone training, CO₂ tolerance work. Built on 100+ days of vipassana training — practiced, embodied methodology.

06

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.

07

Psychology & Mindset

Fear processing, identity alignment, imposter syndrome work. Trauma-informed coaching grounded in contemplative practice — not pop psychology.

08

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.

Abraham Spring — Recovery-Led Performance Coach
Published Author British Triathlon Partner R.A.C.E. Framework™

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

Level 4 Strength & Conditioning Coach
Certified Across 7 Coaching Disciplines
100+ Days Formal Vipassana Meditation
Published Author — “The Unbroken Protocol”
1,000+ Athletes Coached
SEND Athlete Specialist

What Athletes Say

Real results. Real people.

Athletes who stopped extracting and started building.

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.
Result: Holistic transformation across training, recovery, and lifestyle over 6 months
Rob Millar Triathlon Client
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.
Result: Constant progress through coaching that adapts to your context
Simon Swimming Client
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.
Result: Unmatched support and genuine care — even before becoming a paying client
NV Gym Member

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

Three tiers. One methodology.

Choose the depth of partnership that matches your ambition.

Recover

For athletes ready to build the foundation.

£597/month

Minimum 3-month commitment

  • Fortnightly 1:1 strategy sessions (45 min)
  • Personalised training programming
  • Nutrition protocol
  • Sleep architecture
  • Breathwork and nervous system tools
  • Email support (48-hour response)
  • Monthly progress review
Apply for Recover ›
Most Popular

Condition

The full R.A.C.E. protocol. For athletes ready to transform.

£997/month

Minimum 3-month commitment

  • Weekly 1:1 strategy sessions (60 min)
  • Full personalised programming across all disciplines
  • Nutrition protocol
  • Sleep architecture
  • Breathwork, meditation, and nervous system regulation
  • Direct voice-note access (same-day response)
  • Fortnightly deep-dive progress reviews
  • ADHD-compatible structure
  • Psychology and mindset work
Apply for Condition ›
Full Integration

Execute

For athletes pursuing elite goals across all domains.

£1,997/month

Minimum 6-month commitment

  • Everything in Condition, plus:
  • Extended 90-minute priority sessions
  • Unlimited messaging access (priority response)
  • Advanced ADHD management integration
  • Deep psychology and identity work
  • Comprehensive nutrition and fasting protocols
  • Complete life-system architecture
  • Quarterly VIP intensive day
Apply for Execute ›

Working separately with a performance coach, nutritionist, sleep consultant, breathwork practitioner, and sports psychologist would cost £2,000–£4,000 per month. The Unbroken Protocol integrates all five into one relationship — with someone who has lived every discipline they coach.

Abraham works with a maximum of 12 clients at any time to maintain the depth and quality this work demands. Current availability: 3 Recover | 6 Condition | 2 Execute 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.

1

We listen to your challenges, goals, and life context

2

Preliminary R.A.C.E. assessment to identify your starting point

3

We outline what a custom Unbroken Protocol looks like for you

4

We determine mutual fit — this isn't for everyone

Start Your Application ›

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.

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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.

Proudly Partnered With

British Triathlon SuperTri Stamox Sentia Muto
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