Training Plans

TRIATHLON PROGRAM / $200 PER 4-WEEK CYCLEIM Hawaii Swim start

Swim-Bike-Run multi-sport training. This program prepares you for the triathlon events of your choice. You will begin with lactate threshold field testing in both the bike and the run disciplines. These tests are conducted in our office using the treadmill for the run and a Computrainer for the bike. If you have a power meter, we will perform a critical power test in lieu of a lactate threshold test to determine your power training zones. You will be given the testing protocols for the swim test that you will perform on your own.

We will then determine your training heart rate zones (there are five of them) for each discipline and, with the knowledge of your season’s goals, we will create your annual training plan.

From this, we then create your first 4-week cycle of training. Your training program includes all the swim, bike, and run sessions you need to complete and on which days of the week to do them. The duration and intensity of each workout will be specifically detailed, including your warm-up and cool-down. Swim drills will be specified for each swim workout with an explanation for each drill. Your program will be properly periodized to ensure you have the appropriate aerobic base, threshold training, peak, taper and rest periods for your goal races.

Your training program will also include strength training workouts and flexibility exercises to ensure a well-rounded fitness routine. You will have unlimited e-mail access to ask questions and/or let us know how your training is going.

bikeDUATHLON PROGRAM / $175 PER 4-WEEK CYCLE

Run-Bike-Run multi-sport training. This program prepares you for the duathlon events of your choice. You will begin with lactate threshold field testing in both the bike and the run disciplines. These tests are conducted in our office using the treadmill for the run and a Computrainer for the bike. If you have a power meter, we will perform a critical power test in lieu of a lactate threshold test to determine your power training zones.

We will then determine your training heart rate zones (there are five of them) for each discipline and, with the knowledge of your season’s goals, we will create your annual training plan.

From this, we then create your first 4-week cycle of training. Your training program includes all the run and bike sessions you need to complete and on which days of the week to do them. The duration and intensity of each workout will be specifically detailed, including your warm-up and cool-down. Your program will be properly periodized to ensure you have the appropriate aerobic base, threshold training, peak, taper and rest periods for your goal races.

Your training program will also include strength training workouts and flexibility exercises to ensure a well-rounded fitness routine. You will have unlimited e-mail access to ask questions and/or let us know how your training is going.

group runRUNNING PROGRAM / $150 PER 4-WEEK CYCLE

This program prepares you for the running events of your choice. You will begin with lactate threshold field testing, conducted our office using the treadmill. We will then determine your training heart rate zones (there are five of them) and, with the knowledge of your season’s goals, we will create your annual training plan.

From this, we then create your first 4-week cycle of training. Your training program includes all the run sessions you need to complete and on which days of the week to do them. The duration and intensity of each workout will be specifically detailed, including your warm-up and cool-down. Your program will be properly periodized to ensure you have the appropriate aerobic base, threshold training, peak, taper and rest periods for your goal races.

Your training program will also include strength training workouts and flexibility exercises to ensure a well-rounded fitness routine. You will have unlimited e-mail access to ask questions and/or let us know how your training is going.

START-UP FEE / $100 ONE-TIME FEE

All of our training programs (except packages) require a one-time start-up fee of $100.00. This pays for an in-person consultation (approximately 1-1/2 to 2 hours in length) where we interview you extensively and determine your sports background, current fitness level, projected race schedule, training objectives, goals, and time available to train in order to create an appropriate training roadmap for you.

The start-up fee also covers the cost of building a customized annual training plan based on your entire race season schedule. We do this regardless of how many 4-week cycles you plan on registering for. It is extremely important for us to properly periodize your training so that you can arrive at your objective race or races as prepared as possible. An annual plan allows us to do this. This annual training plan is then broken down into 4-week cycles, detailed with durations, frequencies and intensities for each individual workout, that are then sent to you.

Finally, your start-up fee includes lactate threshold performance testing in both the cycling and running disciplines. 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 field tests are accurate, relatively easy to conduct, and truly reflect your current level of fitness. These tests are performance-based, so you will actually run on the treadmill and cycle on your bike using the Computrainer® in two separately scheduled sessions. Your properly calculated heart rate training zones will put an end to your random training and ensure the quality of every workout. If you have a power meter, we will make an appointment for you to perform a critical power test in lieu of a lactate threshold test on the bike