Training Schedules
$100 start up fee for first schedule. Subsequent start up fees will be waived within 30 days of schedule ending.
$900 for 12 month schedule
$600 for 6 month schedule
$400 for 3 month schedule
Head Coach Ken Mierke develops customized training schedules to get you to race day ready to perform to your potential. This is the most cost effective coaching program. Ken will review your training and racing history, seasonal goals, strengths and weaknesses. He produces schedules customized to your unique physiology, goals and experience. This program offers no interaction with the coach after the schedules have been delivered and explained. The athlete will fill out an extensive questionnaire and talk with Ken. Ken then delivers the schedule and goes over the schedule to make sure the athlete understands every aspect. Beyond that, additional consults will be charged separately.
Schedules will include
§ Specific daily workouts, based on duration, intensity, and technique concentration.
§ Race day nutrition guidelines for your priority events
§ Drills to help you develop more efficient techniques
§ A number of articles on topics that will help with your training and racing.
Basic Coaching Program
$150 per month plus a $100 start-up fee ($250 per month for Head Coach Ken Mierke)
This program provides high level, cost effective coaching.
· Monthly training schedules
· Monthly formal consult by phone
· Contact at athlete’s initiative.
· Email any time
· Call during coach’s office hours
· VO2 tests and technique lessons at discount price of $100 and $60 respectively
· Minimum commitment 3 months.
· Cost $150 per month plus a $100 start-up fee
· Annual Training Plan at no additional fee with 6-month contract.
· Start-up fee waived with 12-month prepaid contract
Premium Coaching Program
$300 per month plus a $100 start-up fee ($400 per month for Head Coach Ken Mierke)
This program provides the athlete with the ultimate interaction with their coach.
· Annual training plan
· Monthly training schedules
· Weekly formal consult by phone or in person
· Constant email communication
· Contact will be at both the athlete’s and the coach’s initiative.
· Free technique lesson quarterly
· Free registration at any Fitness Concepts clinic or seminar
· Minimum commitment 3 months.
· Free VO2 test quarterly
· Start-up fee waived with 6-month prepaid contract
Other Services
Using a graded exercise test on a treadmill or Computrainer, we measure the volume of your expired air along with the oxygen and carbon-dioxide content of that air. The data provides:
· Aerobic Threshold: The most efficient intensity for endurance training
· Lactate Threshold: The highest intensity at which the muscles recycle lactic acid as quickly as it is produced. Precisely determining lactate threshold dramatically increases workout efficiency.
· VO2 Max: Also called aerobic capacity, VO2 Max is the volume of oxygen that your muscles use in one minute of maximal exercise. This provides an indication of your talent and a baseline for future tests to monitor improvement.
VO2 Max tests cost $150 for a single test, $125 each for groups of two to four who test with consecutive appointments, and $100 each for groups of five or more and for Fitness Concepts’ current coaching clients.
Technique Instruction
Our staff provides individual instruction in technique for cycling, swimming, running, and weight training. Video analysis, including underwater video for swimming, is used when appropriate. We charge $75 for a 45 minute lesson ($60 for current coaching clients)
Our Exercise Physiologists develop a riding position that optimizes torque, efficiency, and aerodynamics for your unique anatomic and physiological characteristics. Our aero fit includes ventilatory testing with a metabolic analyzer to determine optimal stem height. We charge $150 for a bike fit. full description of this service
Consulting
Head coach Ken Mierke will speak with you about your training, racing, nutrition, or any topic which you may need help with. Each consult costs $75 plus $37.50 for each 15 minute segment beyond 30 minutes.
Computer Diet Analysis and Nutrition Guidance
Our staff will work with you to develop optimal nutrition habits for workouts, racing, and general nutrition. Bodyfat reduction is a special area of expertise of ours. Two of our Exercise Physiologists have lost a combined 160 pounds and both gone on to win triathlon national championships. We charge $150 for computer diet analysis, $150 for nutrition guidance, or $250 for both.
Our hyperbaric chamber simulates a decreased altitude of 4,500 feet. The increased pressure forces more oxygen into the blood, accelerating workout recovery and improving endurance performance.
Altitude Tent System Sessions (coming soon!)
Our altitude tent system simulates sleeping in the mountains, increasing red blood cells among other factors. We will be purchasing a CAT system soon which we be available for rent to the public and at a discounted rate to our clients.