All of our plans are designed in complete PARTNERSHIP with you, the athlete. We believe it is our job to adjust our plans to your personnel needs and preferences, as opposed to making you conform to a mindless, structured template. Your workout intensities and the timing of workouts will be based on your specific demonstrated fitness level and recovery profile, not a boiler plate schedule based on “average” responses.
The end result will be a structured plan that is fun, motivating, and assures fulfilling the agreed upon goals.

How the coaching service works:

Initial Consultation
This involves the athlete completing a detailed questionnaire so we can understand the athletes training history, work and family commitments, injuries, equipment, access to facilities and so on.

In-Person Meeting or Telephone Consultation
Following communication and completion of the questionnaire, we will have a meeting or telephone conversation to discuss the information gathered, determine the best plan choice and establish goals for the months ahead.
Beginning of Program
During the first phase of the program, we will work with you to complete a series of tests to determine proper training zones and recovery intervals. These tests can be formal metabolic tests, or simple field tests, depending on your preference and needs. This phase will typically take 1- 2 weeks.

Ongoing Program
Your training schedule will typically be written in 2-4 week blocks. This will include a detailed daily program which includes target intensity and duration, the workout goal, functional drills, and specific tips on what to focus on. The plan may be written as a structured or open schedule, depending on your needs.

Plan Adjustments and Changes
Adjustments will be made based on response to scheduled field tests, races, live changes-etc.

Communication
This is a critical to effective coaching, so we encourage frequent communication. The best results are achieved by direct and honest communication between the athlete and coach. Typically, the most effective method is e-mail, but your coach will be available by phone or in person as needed. All communications are kept confidential.

Plans and Pricing:

Individual Coaching ($150 per month, 3 month minimum)
Fully individualized coaching based on your fitness level, which will be assessed by our testing or your self testing, with considerations to season race planning and recovery. Close attention will be paid to your training logs with respect to workout volume, intensity and response to training.
This is a highly interactive program with constant adjustments being made to your program. We will frequently gauge your body’s response to training by analyzing your recovery intervals and results of field testing. This allows for a true custom and individualized program therefore maximizing results.

Includes-
1. Initial consultation
2. Full customized program
3. Unlimited emails
4. Weekly athlete initiated phone calls
5. Weekly analysis of recovery and response to training with adjustments made to plan if needed
6. If practical, contact to be made prior to and after races
7. Includes 15% discount on any metabolic testing or bike fitting

Individual Coaching PLUS ($225 per month, 6 month minimum )
Same as Individual Plus:
8.Includes full metabolic testing every 8 weeks at one of our locations (See testing)
9.Analysis of testing results to determine individualized and specific training zones
10.Identify metabolic limiters and focus training to improve on deficiencies and maximize performance
11.Unlimited athlete initiated phone calls

Race Specific ($ 150)
This is a more structured plan designed to prepare you for a specific race of your choice. The plan duration is typically 12 weeks, and will include customization to your available time schedule, fitness level and goals. It also includes specific details and advice particular to the chosen race. The plan will be written in a single 12 week format, and therefore will not include the on going adjustments that are in the interactive packages.

Club Package
This plan is designed with your local club and will incorporate the club’s group training and activities into your personal schedule and goals. This plan is typically written as a 4 week block which may be followed on a repeated basis, or updated as your needs change. Check with your local club for details and rates. If your club does not have a Sero Performance club plan, have them contact us to set one up!