How does Flat Rock coaching work?

Every Flat Rock athlete works one-to-one with a coach. After you apply, we'll have a short conversation to make sure we're a good fit and match you with the coach whose specialism aligns with what you're training for. From there, you get a custom training plan loaded into TrainingPeaks, weekly check-ins with your coach, race-day strategy support, and access to the wider Flat Rock runners' network. Coaching is month-to-month with no long contracts — you can pause or stop whenever you need to.

Do I need TrainingPeaks?

Yes — we use TrainingPeaks as the platform where your training plan, workouts, and progress live. It's where your coach uploads your weekly sessions, where you log your runs, and where strength work sits alongside the running. The base TrainingPeaks athlete account is free, so the only cost is the coaching itself.

Is coaching in-person or online?

All of our coaching is delivered online — through TrainingPeaks, messages, voice notes, and video calls. Our athletes train across South Africa, France, Spain and New Zealand, and the coaching works wherever you're running. For our Cape Town-based athletes, there are weekly group runs and Thursday track sessions at Green Point Stadium — but these are added to the coaching, not how the coaching itself happens.

How often do I speak to my coach?

Expect at least one full check-in per week through TrainingPeaks, where your coach reviews how the previous week went and adjusts the upcoming week. On top of that, day-to-day communication happens through messages, voice notes, and the occasional video call when something needs unpacking. If something comes up mid-week — a niggle, a missed session, a question about a workout — you can message your coach and you'll usually hear back the same day.

What does race-day support look like?

A few weeks before your goal race, we'll work through the race itself — pacing strategy, nutrition plan, kit, the bits of the course you should know, the contingencies if things go sideways. Pre-race calls cover all of this in detail. On race day, you'll know what to expect, you'll have a plan, and you won't be figuring it out in the start chute. For races where one of our coaches is also racing or supporting on the ground, there's also in-person support at events when it's possible.

Do I need to be at a certain level to work with you?

No — we coach across the full spectrum, from first-time marathoners and runners returning from injury, all the way through to athletes targeting UTMB and Western States. What matters more than your current pace is your commitment to the work and your willingness to engage in the process. If you're not sure whether Flat Rock is right for you, get in touch and we'll have a conversation — there's no pressure either way.

How much does coaching cost?

Coaching is priced as a monthly subscription. We'll share specific pricing once we've had an initial conversation about your goals and what you're looking for. There are no long contracts — coaching is month-to-month and you can stop whenever you need to.

Can I switch coaches if it's not working?

Yes. If it turns out the coach we matched you with isn't quite the right fit — different communication styles, different focus, anything — we'll move you to another coach on the team. The whole reason we have multiple coaches with different specialisms is so you can find the one who works best for you.

What if I get injured or need to pause?

Injuries, illness, work crises, family things — all of these will happen at some point during your time with us. Your coach adjusts your plan around them. If you need to pause coaching entirely for a few weeks or longer, that's fine too. Just let us know.

Do you coach athletes outside South Africa?

Yes. While Flat Rock is based in Cape Town, our coaches and athletes are spread across South Africa, France, Spain and New Zealand. Naomi Brand, one of our coaches, is based in New Zealand, which means there's full coverage of European and Australasian time zones for athletes who prefer a coach closer to home. Coaching is online, so geography doesn't change what's possible — what does change is the kinds of races and conditions we're tuned in to.

Ultra-Trail Cape Town Coaching

We've raced it, won it, stood on the podium, crewed it, and coached well over 190 athletes to the finish line at UTCT.

16 WEEKS TO UTCT — LET'S TALK →

Contact us to schedule a free 20-minute intro call. No pressure.

190+ athletes coached for UTCT since 2018

4 specialist coaches who know the course inside out

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Train with us for Ultra Trail Cape Town

Whether you're stepping up to your first trail ultra or coming back to improve on last year, it's a race that rewards good preparation. Not just fitness, knowing the course, understanding the demands of the day, and arriving at the start line confident in the work you've done.

Work with one our specialist coaches and receive personalised programme through TrainingPeaks, weekly check-ins with your coach, group runs during the week, and course-specific long runs building through the season. In October, we run supported long-run weekends with coaches out on route.

Pacing, heat training, nutrition, kit choices, race-day and crew planning; it's all part of the plan.

We know the heat, which climbs catch people out, where the course opens up, when to hold back, and when it's time to trust your legs.

More importantly, we know that no two athletes are the same. Some people need confidence. Some need structure. Some need reminding to slow down. Others need permission to believe they're capable of more.

The Flat Rock UTCT coaching team

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Erin van Eyssen

Has coached more than 190 athletes through UTCT over the past five years.

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Naomi Brand

Three podium finishes in UTCT 100miles and two podium finish in UTCT 100km.

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Toni McCann

Adidas Terrex sponsored trail athlete. Won UTCT 55km in 2023 + new CR and 3rd overall.

Supported long-run weekend in October.

As UTCT draws closer and the training peaks, Head Coach Erin van Eyssen will be crewing our key long-run weekends on the UTCT course.

Flat Rock athletes from across South Africa are invited to join us for these weekends, which have become a highlight of the UTCT build-up.

It's a chance to spend time on the course with the coaches and other Flat Rock athletes, learning the route, practising your nutrition strategy, testing your kit, and building confidence before race day.