Technical Instruction
OUR PHILOSOPHY
We believe that really good coaching is found in the details.
One-on-one, private coaching allows us to analyze our
athletes' technique and look for even the most subtle
breaks or nuances in form. We can then offer recommendations
in order to help you become more efficient. Efficiency and
economy are the name of the game in endurance sports, so we
feel it's extremely important to give the proper
attention to every detail of our athletes' performance in
this regard. With efficiency and economy, more than likely,
you will also find the extra speed you have been searching
for.
Most importantly, your private coaching is just that.
You will not be attending someone else's workout or be
part of a group workout. You are paying for one-on-one
attention, so this is what you will receive.
TOTAL IMMERSION SWIM INSTRUCTION
Computerized Swim Stroke Analysis - $175.00
With Custom Analysis Document - $250.00
We videotape your stroke both above and below the water from
several angles. Every component of your stroke is then
analyzed using state-of-the-art computer software that allows
frame-by-frame viewing. We assess your body position, balance
and alignment, core body rotation, stroke timing, arm
recovery, breathing, kicking, and underwater pull. Technique
revisions and recommendations will be discussed to help
correct stroke inefficiencies. Following your session, you
will receive a CD containing all of your video files.
 If
you choose, you may receive a custom analysis document that
summarizes your video session. This document includes an
explanation of stroke improvement areas, frames of video that
highlight the various components of your stroke and that are
captioned to provide an easy, illustrated reference for your
session, and a list of recommendations for how to improve
each component area.
The swim video analysis session also serves as a course in
swim theory and it gives a nice overview to the swim lessons
that usually follow (the how's and why's behind
drills, for example). You learn where you are currently,
where you need to go, and how you are going to get there.
With rigorous drill practice, time, and patience, a
side-by-side swim video of your "before" and
"after" stroke is quite revealing and highly
satisfying. Take the time now to correct your stroke for
swimming enjoyment that will last a lifetime!
Private Swim Lesson - $95/session
Semi-Private Swim Lesson - $55/person/session (2 people)
Semi-Private Swim Lesson - $40/person/session (3 to 4 people)
We provide the highest quality swim instruction at Camelback
Coaching. Anne is a former age group, high school and
collegiate swimmer who presently coaches masters swimming and
is the only certified Total Immersion Teaching Professional
in the state of Arizona. She uses the Total Immersion
teaching methodology in her instruction and has enjoyed high
success rates with her athletes.
Your stroke is built from the foundation up, so you will
begin by learning basic body balance, positioning, and
alignment. From here, you will add core body rotation, proper
stroke timing and an effective catch. You will finish with
the recovery portion of the stroke and finally, add rhythmic
breathing to your completed stroke infrastructure.
If you are a fit runner or cyclist and can't understand
how you can be out of breath after two lengths of swimming,
this curriculum is for you! This instruction is also
extremely valuable to an accomplished swimmer, because you
can always fine-tune your form for added speed and efficiency
benefits. This is probably one of the best athletic
investments you'll ever make. You can take these swimming
skills with you and use them for the rest of your life. Make
the choice now to change the way you swim forever!
Swim lessons are approximately one hour in length. Video
analyses and swim lessons are conducted at the Valley of the Sun Jewish
Community Center located at 12701 N. Scottsdale Road, Scottsdale, 85254.
OPEN-WATER SWIM INSTRUCTION
We also give open-water instruction at a slightly additional
charge depending on travel time. Private open-water
instruction focuses on open-water swimming techniques such as
sighting, rounding buoys, relaxation techniques, mass start
tips, beach entry and exit, deep-water starts, and wetsuit
donning and doffing. If you're nervous about swimming in
the open water, this is a great way to help calm your fears
before your next event. Or, maybe you'd just like some
pointers on how to swim in the open-water more effectively.
Either way, the session will be tailored to you and your
unique needs.
F.I.S.T. TRI BIKE FIT
Professional F.I.S.T. Tri Bike Fit (with video) - $175
A tri bike fit is essential when you put aero bars on your
bike, whether you have a standard-geometry road bike or a
steep-angled triathlon specific bike frame. Body position is,
by far, the most important consideration when it comes to
reducing aerodynamic drag, so you want to ensure you are fit
correctly to maximize the benefits of an aero position. At
the same time, it is crucial to maintain power output and
comfort. As triathletes, we also have the need to run strong
off the bike and it has been proven time and again that
proper positioning, utilizing a tri bike fit, will facilitate
this.
Every athlete will be interviewed to determine his or her
custom needs for their fit. Tri bike fits always take into
consideration the athlete's goals, riding and racing
distances planned, ability level, and flexibility. Your bike
fit will be conducted using a Computrainer® and
sophisticated computer and video equipment. We carefully
explain every angle that is measured and why it is important.
You will be able to see yourself on the computer screen as
adjustments are made so you are fully aware of all changes
being made. Using the Computrainer® you will also be able
see changes in your power output and your pedaling technique
as your position changes. After your bike fit, you will
receive a CD containing all of your video files along with a
document that summarizes your fit session and all
measurements before and after adjustments for your records.
F.I.S.T., or Fit Institute Slow Twitch, is a professional tri
bike fit accreditation designed by the creator of the
steep-angled tri bike and Quintana Roo bicycles, Dan
Empfield.
ROAD BIKE FIT
Professional Road Bike Fit (with video) - $150
Optimize your position on your road bike to maximize comfort,
aerodynamics and power. Using our state-of-the-art fit
system, we will make sure that you end up on the frame that
best suits your anatomical measurements and riding style. If
you already have a bike and want to make sure that you are
using the most of your physical ability, we will make sure
that you are fit well to your bike. We will examine your
cleat placement, seat height, saddle setback, hip angle, and
drop distance to ensure that you are positioned in a way that
gets the most power to the road as comfortably and
aerodynamically as possible. We will video your initial
position as well as your position after any adjustments. The
changes in position will be reviewed with you on the lap top
computer so that you can feel that you are a part of the
solution and can feel confident in your new position. Using
the Computrainer you will also be able see changes in your
power output and your pedaling technique as your position
changes.
RUN TECHNIQUE ANALYSIS
Computerized Run Technique Analysis - $125
Get an up close and personal look at your running form and
learn several ways to become more efficient. When you
multiply an over-stride by hundreds of miles of training and
long-distance racing, this braking action adds up over time.
Learn about over-striding and other technique flaws that may
be causing you fatigue over the long haul.
During your one-hour session, your running form will be
videotaped from several angles and analyzed on the computer,
frame by frame. We will show you several drills that you can
incorporate into your workouts, and you will be filmed
performing those, as well. After your session, you will
receive a CD containing all of your video files along with a
document that summarizes everything discussed during the
analysis.
PERFORMANCE TESTING
Lactate Threshold (LT) Testing - Run - $100
Lactate Threshold (LT) Testing - Bike - $100
Your Lactate Threshold Heart Rate is critical in determining
your training zones. Unlike age- based HR zones, which can be
inaccurate, and maximum HR-based zones, which are very
difficult to determine, lactate threshold tests are very
accurate, relatively easy to conduct, and truly reflect your
current level of fitness. Learn the proper heart rate zones
at which you should be training and have an objective tool to
measure fitness improvements over the course of the year!
These tests are performance-based - you will actually run on
the treadmill and cycle on your bike using the Computrainer .
At the completion of your tests, you will be given
recommended training zones based on your lactate threshold
heart rates, specific training recommendations based on your
results, and sample workouts for each training zone.
Put an end to your random training and introduce quality into
every workout. Having properly calculated training zones is
certainly a step in the right direction!
OTHER PRIVATE COACHING OPTIONS
Transition Skills Training Session - $85
This important component of multi-sport racing is often taken
for granted and overlooked. Save seconds and even minutes
with efficient, quick transition skills and tips.
During your session, you will lay out your own transition
area, practice transitions using your equipment, and begin to
incorporate new, speedy transition skills. Equipment choices
will be reviewed and recommendations made to ensure optimum
set-up. You will also be given sample transition workouts.
Transition skills sessions are approximately one-hour in
length. Don't ignore this opportunity for free speed!
Strength and Stability Training (core training) Session -
$85
Core and stability strength training is integral to the
success of the multi-sport athlete. We use the latest
techniques and equipment that include stability balls,
stretch cords, and medicine balls. Using methods and criteria
established by the National Academy of Sports Medicine
(NASM), we teach you several exercises to enhance your core
functionality, and ultimately, your multi-sport performance!
Sessions are approximately one hour in length.
Sport Nutrition Consultation - $85
This includes guidance on sound, nutritional daily eating
requirements for the athlete in training and a focus on
eating and refueling before, during, and after your race.
In-race refueling is extremely important in the longer
distance races, so much so, that is often referred to as the
4th discipline in triathlon. Don't let this be the one
component of the race that you are unprepared for!
Sport Nutrition Counseling is approximately one hour in
length.
Bike Handling Skills Session - $85 per session
Are you new to cycling or have recently purchased a new bike?
We can ride with you and show you important bike handling
skills like cornering, climbing, descending, gear shifting,
mounts and dismounts and go over the rules of the road, as
well, depending on your needs. Bike handling skills sessions
are approximately one-hour in length.
Personal Coaching at Workout of your Choice - $85 per hour
We can attend any of your workouts if you would like
one-on-one guidance. Maybe it's a tough workout on the
track that you're facing and a little extra motivation is
required. Maybe you're stuck on an indoor trainer and
would like guidance through a workout. That's what
we're here for!
ARE YOU READY TO GET STARTED?
Please click here to begin the easy sign-up process: REGISTRATION FOR TECHNICAL INSTRUCTION.
OR
CONTACT US via e-mail or phone to
ask any questions you may have before beginning the
registration process.
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