Coresa Blog | Training Notes from Lower Lonsdale

The answer library covers the evergreen questions. This is where the dated material lives: how we think about coaching, what changes on the floor through the seasons, and training plans built around events that actually happen on this side of the water.

Everything here is written by the Coresa coaching team. Where a post touches something we have already answered properly, it links out rather than repeating it.

September 11, 20261-on-1 or small group? How we decide on your consultThree questions, fifteen minutes and an honest placement: what you are training for, what your body objects to, and which hours you can defend.September 8, 2026Before you arrive: how a small group session is preparedA coach's-eye walk through the time before eight people arrive: the record, the loads, the written swaps, the stations and the first two minutes.August 25, 2026Coresa, rebuilt: three programs and a simpler way inWhy we cut the timetable down to three programs, what each one is for, and why the way in is now a fifteen-minute conversation instead of a sign-up form.August 25, 2026The Coresa method: four rules that decide every sessionFour principles decide what happens on our floor: prepare before they arrive, prescribe the load, correct while it is moving, and record what happened. Everything else is decoration.August 25, 2026A week at Coresa: three training weeks that survive real calendarsThree real-shaped training weeks built from the 2026 three-program menu — for a SeaBus commuter, someone restarting after forty, and someone whose only goal is a heavier deadlift.August 25, 2026The North Shore race calendar: what to train for, and when to startThe four events that shape the local running year, what each one actually demands, and the week you should start training if you want to arrive at the start line ready.August 25, 2026Training for Seek the Peak: a twelve-week planSixteen kilometres from Ambleside to the top of the Grind, with 1,400 metres of gain waiting at the end. A twelve-week build, and the pacing rule that decides your day.August 25, 2026How your program progresses: what we track, week to weekThe coach's side of the clipboard: what gets recorded after your session, the decision rule for adding weight, and what happens when the numbers stop moving.August 25, 2026Ski season 2026: the eight-week countdown starts nowThe local hills usually open somewhere between late November and mid-December. Count back eight to ten weeks and the conditioning block starts around now.August 25, 2026The rain-season plan: what to book from November to MarchThe wet months are decided in advance, not endured in the moment. What to book before November arrives, and why the calendar beats willpower every winter.August 25, 2026Why we cap small group training at eightThe cap is not a marketing number. It is the arithmetic of one coach, one hour, and the sets that actually need watching — worked through honestly.

Notes From the Studio

Book a free consult