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COACHES

Brutal Events Swim Start

JON WARREN

HEAD COACH

It was the summer of 2012 and the Olympics had come to London. Already a keen runner I watched in awe as the best athletes from all over the world competed in various sports for the ultimate prize of a gold medal. One event in particular stood out... the triathlon.

I was inspired and that’s where my journey began.

 

Just a few weeks later, I purchased my first road bike and began swimming at my local pool with the intention of completing my first triathlon the next year… Fast forward to the current time and I have now completed numerous triathlons over various distances including Ironman, Double Extreme Ironman, Ultraman, and have also represented Team GB at World and European Age Group level. I have achieved the allusive sub 10 hour Ironman finish time and raced in the Ironman World Championships.

 

In order to improve my own performances I researched and studied various training methods and programmes already in existence and have gone on to build my own extensive training library. Since beginning my coaching journey with my local club Havering Tri, I have developed both as a coach and as an athlete. In 2018 was appointed Head Run Coach. I am passionate about coaching and strongly believe in a personal and bespoke approach for all of the athletes I coach.

With a young family and full time job, I understand the pressures involved with work, family and social commitments. Therefore, I will develop a time efficient plan which fits around your personal circumstance taking these factors into account. This plan will focus on ‘quality over quantity’ and look to make the most out of every session.

Jon Warren 4 performance coach

Achievements

  • 2023 Ironman Hamburg - 9 hours 37 mins, Ironman
    World Championship qualified.

  • 2022 UltraMan UK 2nd place. Bike and run course records.

  • 2021 Ironbourne Long Course Triathlon 10 place, age group winner.

  • 2020 The ETU Duathlon Championships 12th in age group, 35-39.

  • 2019 The Brutal Extreme Double Iron Triathlon 2nd place.

  • 2018 The Brutal Extreme Double Iron Triathlon 3rd place.

  • 2018 The World Duathlon Championships 10th in age group, 35-39.

  • 2018 The Lakesman Long Course Triathlon 10th place.

  • 2018 The Midnight Man Half Distance Triathlon 5th place.

  • 2018 Outlaw Long Course Triathlon Relay 3rd place.

  • 2018 The Maidstone Duathlon 4th place, age group winner.

  • 2017 The Frinton on Sea Half Marathon 1st place.

  • 2016 The Bridge Autumn Duathlon 1st place.

Certifications

  • Level 2 Diploma British Triathlon Federation Coach

  • Training Peaks Level 1 Certified.

  • UK Anti-Doping (UKAD) Accredited Advisor UK Anti-Doping (UKAD)

  • Clean Coach qualifications.

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jon

CHelsea
Knight

COACH

I found the world of triathlon in 2018 when I was invited to do a Try-a-Tri by a local club. At that time I couldn’t even swim properly and so I took intensive lessons to learn how to swim. I completed the event, coming in 4th place female and totally fell in love with the world of multisport. I’ve been hooked ever since and have completed all distances of triathlon up to and including Ironman.

Discovering running and multisport came after losing a huge amount of weight. I began my weight loss journey when my second son was a year old, and reached my goal weight losing a total of 9.5 stone after 2.5 years of consistent exercise and adopting a healthier diet. When my fourth child was 5 months old a friend asked me to run the Race for Life, which is where my love of running began. This escalated very quickly and has seen me run 10 marathons, over 20 half marathons and several 10km and 5km races. 

I am a mother of 4 with a full time job as a housing officer, so I understand the pressures of juggling a busy family life, work and training.

I’m passionate about triathlon being accessible for everyone, and it is my mission to make this possible by ensuring that we create a comfortable environment for athletes of all abilities.

chelsea

Certifications

  • STA Level 2 Open Water Swim Coach

  • Level 3 Nutrition Coach

  • Ironman University Certified Coach

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GARY
BURMAN

COACH

Having played numerous team sports seriously throughout my early years, I got to my mid-30s and wanted to do something different. I started riding to fit in around my life and entered some cycle sportives. A friend at work said he had entered a local triathlon and asked if I would do it with him. I was apprehensive as although I live above a beach and had sea swam in the summer, I had never swum competitively before. My swim amazingly had me near the front of the pack but I was quickly overtaken on the bike and then they poured past me on the run and I came in 156th/252. Once I got my breath back I realised I absolutely loved the triathlon experience. 

After a year of trying to improve by myself, I joined the local Triathlon Club, Torbay Triathlon Club. To get to the next level I needed a coach to guide me to achieve my goals; so, I teamed up with Jon Warren and 4Performance. I could not believe how quickly my graphs were heading upwards under Jon’s coaching. I continued to progress and in 2021 I managed to qualify to represent Great Britain Age Group at the European Championships Sprint Triathlon in Valencia. In 2022 I represented Great Britain Age Group at the Sprint Triathlon at the European Championships in Munich and at the European Multisport Champs Middle Distance Aquabike in Bilbao. These experiences have been life highlights and something that I would love my coached athletes to aspire to achieve.

After 20 years of teaching various sports, in 2022 I thought it would be logical to combine my passion of triathlon and teaching and enrolled on my Level 2 Triathlon Coaching Course. I have coached athletes who have competed in a couple of triathlons and wanted to improve in triathlon to help with their physical and mental wellbeing, through to athletes who have gained qualification to represent Great Britain Age Group Team. Having worked most of my life with secondary school age students, I love embedding good life habits through sport and recognise the part sport can play in physical and mental wellbeing.
 

Gary

Achievements

  • 2022 ETU European Multisport Championships Aquabike, 13th Place

  • 2022 ETU European Championships Sprint Triathlon, 20th Place

  • 2022 European Championship Sprint Triathlon Qualifier, 3rd in AG

  • 2022 British Sprint Championship, 7th in AG

  • 2022 Plymouth Sprint Triathlon, 3rd Place

  • 2022 Dartmouth Sprint Triathlon, 2nd Place

  • 2021 European Championships Sprint Triathlon, 18th Place

  • 2021 Weymouth Sprint Triathlon, 3rd Place

  • 2019 ETU Aquathlon European Championships, 5th Place

  • 2019 ITU Aquathlon World Championships, 18th Place

  • 2018 ETU Aquathlon European Championships, 18th Place

  • 2018 ITU Aquathlon World Championships, 29th Place

Certifications

  • Working towards British Triathlon Level 2

  • British Triathlon Safeguarding

  • BSc Sports Science/Physical Education

  • Hockey/Basketball Level 2

  • Football/Cycling/Swimming Level 1

NICK CULL

COACH

Nick is a experienced endurance and adventure athlete, having competed in running and swimming marathons, ultra marathons, full distance triathlons and bike packing events such as the Silk Road Mountain Race and a ride from London to Istanbul. Nick has gone on to represent GB Age Group in Aqua Bike at European Triathlon Championships during 2022, something I achieved with the consistent training and approach from 4Performance. 

Nick started his endurance sport journey back in 2008 when he ran the Paris marathon as a bucket list achievement of running 26.2 miles. From there Nick just didn’t stop and caught the bug of trying new things and seeing what he could achieve. Before long he'd fallen into triathlon and have competed at all distances since 2010. Nick likes to push his boundaries and see how far he can go with events and challenges with my toughest challenge to date being the Silk Road Mountain Race 2022 through the mountains of Kyrgyzstan. Nick loves the sport of triathlon though and Nick particularly enjoys encouraging new participants as well as being part of the sport from a different side as British Triathlon Technical Official. 

Nick has been coaching triathlon for the last 3 years and have also recently qualified as a swim coach and L2 swim teacher. His passion is getting people into sport and helping them to reach their goals - which Nick achievesf by working with athletes to help them overcome their barriers and find their hidden abilities.
 

Nick Cull 4 Performance coach
Nick

Achievements

  • 2022 ETU European Multisport Championships Aquabike, 6th in Age Group

  • 2022 Silk Road Mountain Race solo finisher

  • 2018 Outlaw Full Finisher

  • 2017 Unsupported London - Istanbul Ride

  • 5 x Marathon finisher

  • 4 x 70.3 finisher
     

Certifications

  • Working towards British Triathlon Level 2

  • British Triathlon Safeguarding

  • L2 Swim Teacher

  • L1 Swim Coach
     

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Michael Dempster

COACH

Sport, in particular individual, endurance sport has been my life since the age of 12. I started off in the rough and tumble world of XC mountain bike racing coming in a very respectable dead last in my very first race – on a Raleigh Activator, wearing a pair of jeans.

 

Over the following years I managed to improve a little at mountain biking, in the end spending 2 years as Northern Irish champion whilst holding a 100% unbeaten record in all races. I also moved into the world of road racing where I held the same win percentage record as well as racing for a large portion of the year in England with future stars of cycling, including future Tour de France winners and prolific bunch sprinters.

 

As cross training I decided to join my schools XC running team in the winter and found that I was actually a better runner than a cyclist ending up representing Northern Ireland on multiple occasions.

 

From there the natural conversation led me to triathlon – even though my swimming was laughably bad, which resulted in some ‘interesting’ race performances – in my first Olympic distance race I managed to come out of the water last, by a long way, come off the bike first, by a good margin, then fade badly in the run. But the bug had bitten.

 

I have been a personal trainer, sports massage therapist and strength and conditioning coach for more than 15 years and am an Ironman U certified coach.

 

When you work with me, you can expect sessions that will challenge you, support that will help you to push through sessions when you think you aren’t able to but also a learning experience that will empower you to make sensible decisions when it comes to your own management of yourself and your training.

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Michael

Achievements

  • 2021 GB Age Group Team, Duathlon/Middle distance Tri

  • 2020 Outlaw X – 10th – 35-39AG

  • 2020 The Bridge Standard Duathlon – 1st

  • 2020 Ashridge Duathlon – 1st

  • 2007 Ironman Lanzarote – 9th – 20-24AG 

  • 1999 Ireland Triathlon Team – World Olympic Distance Champs

  • 1999 Irish Youth Sprint Distance Champion

  • 1999 Irish Junior Olympic Distance Championship – 2nd

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