Coaching
(Strength, Multisport, Duathlon, Running, Cycling)

Options include:
Personal Training and Performance Enhancement
The Program
The Monthly Plan
One on One

• Personal Training and
  Performance Enhancement
  $60/session
  Strength training 1:1 hour sessions designed to assist the individual with personal goals. This is for any individual wanting to reduce the chance of injury and maximize their performance in a time efficient manner.

• "The Program "
  $150 set-up fee & $20/week (minimum 8 week committement. entire program is paid in full to begin)

This is a one time training plan in which you receive a workout schedule for a pre-set period of time.  (i.e. from April 1-Sept 10= 23 weeks)  After the inital set-up, there is no pre-set interaction between coach and athlete. 

Fees:
Set-up fee (includes (3) 1:1 testing sessions** with me to determine a heart rates and base fitness in swim/bike/run as well as overall season goal analysis and race suggestions) 
$20/week= cost of the training plan.  Duration is determined by the athlete and is paid in full.

Additional 1:1 coaching time is $60/hour. 

• "The Monthly Plan"
  $150 set-up fee & $40/week)
  (set-up and first month is paid in full to begin. Additional training is purchased in 4 week blocks of time)
• This plan utilizes an on-line training system that enables convenient and unlimited coach/athlete interaction.  This system can be viewed at www.trainingpeaks.com. Plans are done in 4 week blocks of time.  After the initial set-up, no set 1:1 coaching time is set although it can be purchased by the athlete. The exception is the occassional "group" event that may be organized by the coach.

Fees:
Inital set-up described above.
$40/week= cost of training plan utilizing the on-line system. Includes unlimited email interaction with a coach.

Additional 1:1 coaching time is $60/hour.

" One on One "
$75/week includes set up fee.
(8 weeks paid in full to begin. Additional training can be purchased in 4 week blocks of time)

The most comprehensive of the 3 plans. The athlete receives all of the monthly training plan plus a pre-determined coached session/week.

Fees:
Initial set-up fee is waived but all tests are still performed.

** Testing is dependant on the individual athlete goals and needs. However it may include all or part of the following:
Swim- video stroke and technique analysis.  Threshold pace testing
Bike- Power and wattage analysis, spin-scan analysis (pedal stroke) for Both legs together and right leg vs. left leg, video analysis of riding technique. Appropriate drills suggestions.  May also include a "ride with the coach" to assist with riding style and technique. HR zones determined.
Run- Video analysis and drill suggestions. HR zones determination.

Questions? 
Contact Shelly

 

Body Fat Analysis ($20)
Learn what your lean mass ratio is and how you can improve it.

Running Assessment ($100)
Includes:
Video Analysis of running form and individual drill suggestions to improve performance.
Take-home CD of session.
Aerobic Threshold Testing.

Bike Fit Assessment ($75)
For the individual wanting to maximize their comfort and efficiency on the bike.
Includes:
Video analysis of form.
Take-home CD of session.
Equipment suggestions.

Cycling Spin Scan Analysis ($75)
Gain an understanding of how efficient you are at applying pressure on the pedals. Learn about drills that can help improve pedaling efficiency and immediately improve performance.
Includes:
Computer analysis of power application in a 360degree rotation of each leg in a pedal stroke.
Printed copy of report.
Recommended drills for improved  performance.

Cycling Wattage testing ($125)
How much pressure can you apply on the pedals? What level of efficiency do you have? If you are wanting to train with power or would like to get a base-line assessment of your fitness on the bike then this test session is for you.
Includes:
Computer analysis of power output.
Aerobic Threshold Testing.
Video analysis of session.
Take Home CD of session.
Training and workout suggestions for improved performance.