Program Information

Below is information about the basics of our services. If you have any further questions or to make an appointment, please email me. We look forward to helping you achieve your goals in the sport and enjoy the process!

(click on underlined items for more detailed information)

VO2 Max Testing: : We use the results of metabolic testing to develop personal heart-rate (or power) training zones for each athlete. Using data from this test, such as VO2 Max, lactate threshold, and aerobic threshold, enables us to be very precise with training intensity. This increases the effectiveness of your training. This test also objectifies the efficiency of an athlete’s movements by telling exactly how much oxygen is used to produce a certain amount of power or speed.

Hyperbaric Chamber

Altitude Tent System

Evolution Running
 

Monthly Training Schedule: After speaking to you about your training history, racing goals, and schedule, our coaches will develop a customized training program for you. This program will describe each day’s workouts by exercise mode, duration, heart-rate zone, and any other variable. The programs usually follow a four week periodization pattern building in volume and/or intensity for three weeks followed by an easy week to ensure adequate recovery. During the third week of the program, you will make an appointment for a consultation with the coach.

 
Feedback Form: At the conclusion of your 3 weeks of hard training and just prior to your recovery week, we will send you a 3-page feedback form. This form asks a number of questions relating to how your training has gone, how well you are recovering from workouts, how you feel about your progress, and what will affect your schedule in the next 4 weeks. We ask that the athlete return the form to the coach by Tuesday of the recovery week to allow time to develop the next training schedule. Returning the form to the coach before your formal consult lets you get the most out of the consult because the coach will already have a basic understanding of how the previous training cycle went.

 
Formal Consults:  The coach and athlete will have appointments for formal consults, either in person or by phone, on a regular basis. The coach will discuss every aspect of training and racing during that time. Clients enrolled in our premium program will consult with their coach weekly and clients enrolled in our basic program will consult with their coach monthly. Consults are by appointment only and are at the client’s initiative.

Email Contact: You may email your coach with questions or updates as frequently as you like. We do not limit email contact in any way.

Phone Contact: In addition to the formal consults, our coaches are available throughout the month to provide guidance in your training and to answer your questions. Each coach has established office hours – specific times during the week when they will not take appointments, but will be by the phone to take your calls. We try to keep these calls to five minutes so that the coaches will be easy to reach during these times. Clients enrolled in our basic program may call as often as they like during office hours. Clients enrolled in our premium program may call their coach during any reasonable hours.

Annual Training Plan: For clients on our premium program, we develop an annual training plan at the beginning of each season. This is a skeletal plan which outlines training objectives, volume, and types of key workouts for each 4-week training cycle throughout the year. This helps the athlete understand the purpose of each workout and see how the progression will bring them to their peak for the most important events.
 


 Pricing