Coach | Pro Triathlete

Sam entered the triathlon world relatively late at the grand old age of 21, debuting at Fritton Lake Olympic distance in June 2011. Before this, he had competed at an elite level in high-performance sailing.

Having spent so much of his time on the water certainly didn’t help him very much when it came to swimming in it!! However, like most people when they do their first triathlon - he was hooked!! After embarking on some training and some more Olympic distance races, he set his sights on qualifying for the GB ages group championships in Hyde Park in 2013. Racing on the same course as the greats at the London Olympics the year before was an incredibly inspiring experience and set him up for a new challenge - middle-distance racing.

After a season of middle distance and 70.3 racing, he qualified for the 2015 70.3 World Championships in Austria. In 2016 he started working with Intelligent Triathlon and Mark, who is still his coach to this day.

In April 2019 he made his Ironman debut at the North American Championships in Texas, finishing 8th with the second-fastest debut of all time by a British athlete with a time of 8 hours, 14 minutes and 16 seconds.

In 2023 having not raced properly for nearly three years he raced Ironman Hamburg finishing in a speedy 7h55m

His coaching approach looks to harness the metrics available with a personal relationship with his athletes. This allows him to discover what makes an athlete tick and, therefore, tailor sessions to best test their strengths and develop their weaknesses.

"Mark and I have enjoyed chewing over so many different ideas in how to adapt, approach and execute sessions so I am very excited to be working alongside him at Intelligent Triathlon Training".

At the end of 2023, Sam and his wife celebrated the birth of their first child, and now, as every experienced parent knows, life has definitely changed.

Rosie brings a rare, powerhouse combination of elite military leadership and world-class athletic performance to the Intelligent Triathlon Training coaching team. As a professional triathlete and a Major in the British Army, Rosie has built her life and career around breaking barriers, mastering mental fortitude, and optimizing human performance under the most grueling conditions imaginable.

Whether you are looking to cross your first finish line, nail a personal best, or unlock elite-level professional performance, Rosie’s data-guided, resilient approach will help you master the process and execute with absolute precision.

Military Career Highlights: A Legacy of Firsts

Before stepping onto the professional triathlon circuit, Rosie established herself as a historic figure within the British military. Her army career is a masterclass in discipline, leadership, and grit:

• The Sword of Honour (2016): Upon graduating from the Royal Military Academy Sandhurst, Rosie was awarded the prestigious Sword of Honour, given to the single best officer cadet in her cohort.

• P-Company Trailblazer (2020): Rosie made global headlines by becoming the first woman ever to pass the legendary All Arms Pre-Parachute Selection (P Company). Facing one of the toughest military selection courses outside the Special Forces, she conquered eight brutal physical challenges over five days—including a 20-mile endurance march carrying a 35lb pack, a tactical aerial assault course, and the infamous "milling" boxing test.

• Command & Leadership: Serving as an officer in the 7th Parachute Regiment Royal Horse Artillery (attached to 16 Air Assault Brigade, the Army’s rapid reaction force), she rose to the rank of Major, anchoring her leadership style in adaptability, composure, and high-performance team dynamics.

Triathlon Career & Elite Results

Rosie’s entry into triathlon actually began as a rehabilitation strategy following a catastrophic knee injury sustained during her military training. What started as rehab quickly ignited a passion that saw her rapidly rise through the age-group ranks to racing professionally.

Based out of the world-renowned sporting hub of Loughborough, Rosie has become a fierce competitor on the global long-course circuit. Her career highlights include:

• 2nd Place – Ironman Wales: Secured her first professional podium with a magnificent silver-medal finish. Despite trailing by nearly 17 minutes after the swim, she put on a clinic on the wheels, setting a blistering bike course record to storm back into contention.

• 5th Place – Ironman Lanzarote: Tamed one of the most honest, wind-swept, and mountainous courses in the world to secure a top-5 pro finish.

• 6th Place – Ironman Les Sables: Showcased her incredible depth and half-distance speed against a stacked international field.

• World Championship Contender: Placed 30th at the Ironman World Championships in Nice and successfully qualified for the Ironman World Championships.

Coaching Philosophy: Driven by Data, Forged in Grit

At Intelligent Triathlon Training, we believe in science, evidence, and structured collaboration. Rosie’s coaching philosophy perfectly bridges our data-driven framework with the elite mental strategies she used to conquer P-Company and world-class Ironman fields.

She specializes in helping athletes master consistency over intensity, ensuring that training load is scientifically tailored to a client's specific physiology while remaining sustainable alongside a demanding career or lifestyle.

"You don’t pass P-Company by accident, and you don’t hit an Ironman breakthrough by guessing. You show up, you embrace the data, and you stay consistent. My goal is to help athletes build sustainable progress, unlock their psychological resilience, and navigate the highs and lows of the sport so they can arrive at the start line battle-ready."

Expertise Areas: * Mental resilience, race-day psychology, and overcoming performance setbacks or injury rehab.

• Load management for athletes balancing high-pressure careers with endurance goals.

• Long-distance pacing, power management, and tactical race execution.tion

Lucija brings a wealth of knowledge and practical experience to her coaching. With a BSc in Sports Science and an MSc in Exercise Physiology, she has been a Performance Physiologist at Loughborough Sport since 2020. 

Her expertise spans from helping individuals complete their first sprint triathlon to guiding elite athletes towards European and World Championships. A highlight from her time as physiologist for the Loughborough Triathlon Performance Centre was being a key member of the interdisciplinary team that supported the Paris Olympic triathlon gold medalist Cassandre Beaugrand.

Lucija's personal background is in triathlon. She has competed since 2010 and represented the Croatian Triathlon Federation as a junior, which gives her a unique understanding of the challenges athletes face. After moving to Loughborough, she continued to compete for the university, juggling this alongside her studies, building her coaching experience, and doing a part-time job!

Her coaching journey includes leading swim and run sessions for the Loughborough Students triathlon squad and assisting with ITT’s swim sessions and swim school for the past three years.

What sets Lucija apart is her holistic approach. She combines her deep understanding of sports science with a genuine appreciation for the athlete’s journey, ensuring her coaching is personalised to each individual's needs. While science drives her methods, she believes the key to success is building strong relationships with athletes—understanding their athletic goals and the person behind them.  She is a fantastic people person and will take the time to get to know you and how to get the best out of you. She is a real team player who will leave no stone unturned in ensuring you get the best support.

This balance of scientific expertise and personal connection is why she’s an ideal fit for us at Intelligent Triathlon Training, working alongside Mark & Sam and bringing her own unique skill set to the fore. 

Whether you're new to triathlon or aiming for elite performance, Lucija will create a program tailored to you, blending cutting-edge science with compassionate, athlete-focused support.