Consultation We will get to know each new athlete through an athlete questionnaire, initial conversations, and analysis of past training and racing data.
Season Planning & Daily Workout Scheduling A long term periodization plan will be shared with each athlete. It will provide the athlete with information on how we intend to build fitness throughout the season. It outlines volume and intensity benchmarks for each week in a cycle. We will then create daily workouts that satisfy our goals for each week, and we will upload those workouts into each athlete's Training Peaks account.
Mobility, Flexibility and Strength Keeping each athlete injury-free is always a priority. In addition to endurance building workouts, our coaches are also able to prescribe sessions that increase mobility and flexibility, as well as building sport specific strength.
Heart Rate Testing & Analysis Initially, we set very specific heart rate zones based on testing. Throughout the season, we analyze each athlete's heart rate data from workouts and races. We then update heart rate zones as necessary.
Race Pacing Plans We give specific pacing instructions for each race on an athlete's schedule. All pacing plans are based off heart rate and pace (if applicable). We leave nothing to chance on race day!
Unlimited Communication & Rescheduling There are no restrictions placed on the amount of communication, or type of communication, that an athlete may have with his/her coach. We let our clients dictate what communication style works best for them. Daily workouts and/or season plans can be changed at any time at the athlete's request.
Training & Racing Feedback Feedback is given on any training session where instruction and/or encouragement is warranted, or when the athlete asks a question in their workout comments. Each race effort is also analyzed by the coach. Race feedback typically comes in the form of an email response, a voice recording, or a phone conversation.
Video Analysis Athletes are encouraged to send their coach video for analysis. Our coaches can critique run mechanics, as well as analyze an athlete's gait.
Instructional Videos & Training Documents We provide athletes with a variety of instructional videos. These videos outline run mechanics, strength movements, and more. We also give our athletes access to our library of instructional documents.
Website Access & Online Billing Each athlete is given access to the "Coaching Resources" tab after login. Here, athletes have access to our library of recipes, our informational blogs, our favorite workouts, and coaching tips from our entire staff. We also utilize automatic billing through the website.
What is the cost?
Start Up Fee: $95 This one-time payment is due before an athlete's start date. It covers much of the initial work needed to get a new athlete started with coaching. This includes initial phone conversations, season planning, athlete testing, and more.
Ongoing Fee: $195 every 4 weeks
Notice: A 30-day notice is required to terminate all services. Any balance outstanding through the date of termination will be owed.