Train right, race well
A coaching program that provides workout plans for Runners, Marathoners, Triathletes, Swimmers and Cyclists. The program is on a weekly, monthly or seasonal basis. Training plans are designed for each athlete based on their current fitness, skill and experience level and their goal races. The training plan is e-mailed to the athlete in advance. Access to the coach for questions, training and workout information is provided via e-mail.
The program is designed to take you from your current fitness and skill level to a level that will allow you to reach your goals.
The training program will include – base building, strength building, speed building and race preparation, maintenance and recovery. The training program will include endurance, Hill training, Lactate Threshold, Speed, Tempo workouts, Long and Middle distance workouts and recovery days, as well as skill set development.
If you are attempting your first race, the training plan will get you ready to complete your first race successfully and enjoyably. If you are an experienced athlete, the training plan will help you reach your goals for the season.
Beginning, experience and advanced athletes are welcome.
This program will improve your economy, increase speed, improve VO2max, raise your Lactate Threshold, improve your vVO2max, and tlimVO2max, increase fitness, strength, endurance, speed, and improve pacing. The goals are:
- Build up base mileage and distance of long workouts.
- Build muscular strength.
- Build muscular strength, increase capillary beds, build mitochondria, and improve Lactate enzyme response.
- Raise Lactate Threshold.
- Improve velocity at VO2max (vVO2max).
- Improve time limit at vVO2max.
- Improve race strategy
Working with a professional coach is a great way to evaluate your fitness level, set attainable goals, and schedule a safe, effective training plan to meet those goals. Coaching can help you improve your economy and VO2 max, raise your lactate threshold, and improve pacing, in addition to learning the mental strategies that will help you achieve maximum success. Your personalized training schedule will include base, strength, and speed building, race preparation, maintenance, and recovery skills. Coaching clients receive workouts via email, along with training information and tips.
There are a four options for E-Mail Coaching: the Weekly E-Mail Coaching program provides an overall training plan, weekly training plans including detailed daily workouts and unlimited e-mail access to the coach for questions. The Gold Level E-Mail Coaching program will take your performance to the next level. The TTI Consulting program provides review of your existing training plan. You will receive individualized professional coaching only when you need it. The Training Plan Consultation provides an overall training plan (for up to 9 months), a seasonal training plan for the entire season and monthly access to the coach for questions
Weekly Email Coaching:
You receive professional coaching from one of the top triathlon coaches in the northeast. An individually prepared training program and a weekly training plan geared to your personal needs, lifestyle, fitness and skill level and your goals. The program requires a preliminary evaluation with your coach and a planning session for your competitive year. You have access to your coach for revising your training plan and workouts, pre-race strategy planning. Use of our on-line training log is required. This is for the beginning to serious triathlete. $150 per month, $75 Set-up fee.
GOLD Level Weekly Email Coaching:
Take your triathlon performance to the next level. You receive professional coaching from one of the top triathlon coaches in the northeast. An individually prepared training program for your season (six month minimum commitment required) and a weekly training plan geared to your personal needs, lifestyle, fitness and skill level and your goals. The program requires a preliminary evaluation with your coach and a planning session for your competitive year. Also included are a VO2 max test every 8 weeks, a monthly coached workout as planned jointly with your coach. You have access to your coach for revising your training plan and workouts, pre-race strategy planning. Use of a Heart Rate monitor and our on-line training log is required. Discounts on Heart Rate monitor, Movement Analysis Screening, Nutritional testing and planning, swimming and running video analysis, bicycle setup, riding position and assessment are also included. This is for the serious triathlete that is looking to move their performance to the next level. There is a six month minimum sign-up required. $300 per month, $75 Set-up fee.
Are you pretty happy with your training schedule, but not sure if you’re doing everything right? Think something in your training might be holding you back? In this new program, you will receive individualized professional coaching only when you need it. So you get the benefits of professional advice, without a full-time coach. There are two levels:
Via Email: Review, provide written feedback, and offer guidance to your current training program. $80 per hour.
In Person/Via Phone: Review, provide written feedback, and offer guidance to your current training program in addition; modify your existing training program and workouts. $100 per hour.
Training Plan Consultation
Seasonal training plan including sample workouts for the entire season and monthly email access to the coach for consultation, advice and feedback. $325 for initial consultation and on-going monthly coach access (9 months).
For additional information on these or any of our programs, contact: Neil L. Cook, 212-472-9281 or 917-575-1901 or e-mail: Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
Contact us to discuss which program is best for you.