TRAINING PROGRAMS

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COACHING PHILOSOPHY

We believe that participation in the sports of triathlon, duathlon, and running helps us in the pursuit of a healthy quality of life. We also believe that professional coaching should be accessible to all who are pursuing these activities. Every athlete's goals are equally important to us, from the beginner to the elite. Training programs should be based on each individual's schedule, unique physiology, and personal goals. We also believe that it is our job to motivate and challenge you, while making the training and racing experience as enjoyable as possible.

OUR APPROACH

Scheduling training into your already busy life.

One of the main aims of our approach is to help you get the most out of the limited time you have available to train so that you can be well prepared for your sport. Over the past 15 years, we have competed in triathlon, duathlon, and running events, while working as military helicopter pilots, managers for a Fortune 500 company, and while negotiating parenthood. We personally understand the time challenges that you face and our intent is to help you prepare for the events of your choice and still meet your other responsibilities. Anyone can tell you to train 5 hours a day. Realistic? Maybe if you are a professional athlete, but most of us are not. The trick is helping you to prepare for your event when you may only have 30 minutes to an hour a day available for training. So, we custom build a training program for you based on your personal schedule and time limitations.

Training is a science.

We believe that a good coaching program should be individualized and pertinent to your own physiology, personal limitations, and current fitness level. Our coaching methods include the use of periodic fitness testing and heart rate monitors. To ensure you get the most out of your limited training time, your program will contain specific intensities (based on your lactate threshold field test results) and durations (based on your event goals and time available to train) at which to exercise, so no time is wasted.

A common mistake for many athletes is the inclusion of "junk" miles in their training. We eliminate any unnecessary mileage and include only the training sessions that you need. Another common mistake is for athletes to "go hard" at every training session. Again, every training session has a specific purpose, and sometimes this purpose is to train at a slow, aerobic pace. Having your training properly programmed and periodized also facilitates the avoidance of injury, over training, frustration, and burnout. In the absence of a heart rate monitor, we can still develop an individualized program using the Rating of Perceived Exertion scale, though we would certainly recommend the purchase of this important training tool for you in the future.

Truly customized, individual training programs

When we say truly customized, we mean it. If an unexpected business trip pops up, just let us know and we will revise your schedule. Can't bring your bike with you? We'll rearrange your schedule to make the most of the facilities/equipment available to you. We plan for your travel days, too. Maybe you're not traveling, but the kids got sick and you missed a few workouts. Again, just let us know and we'll rework your training plan to get the most out of the remainder of the week. We maintain a constant dialogue with our athletes to ensure they're getting the most out of their programs.

Properly periodized annual training plans.

We always write your daily workouts with your yearly plan in mind. During your initial consultation, we go over your race schedule for the entire year, your goals, your limiters and training objectives. At this time, you also give us your time available for training. We then create a plan for your entire season, properly scheduling in base periods, build periods, peak, taper, and rest weeks. After lactate threshold testing to determine your training heart rates (we give you the testing protocols as part of your initial consultation), we build your first 4-week training cycle (and subsequent training cycles) from scratch. You can be sure that this is a program made just for you.

Training with Power.

The advent of the cycling power meter has radically improved training for cycling. A power meter directly measures the work being done by a cyclist and is not affected by external factors like heat, hydration levels, etc. It is because of this that many elite and professional triathletes and cyclist are training with power now. You can truly work at a given exercise intensity and get the most out of your ride time. We can develop your training plans with power zones used in lieu of HR zones. This really is the future of scientific cycling training. Improve your cycling now, start training with power!

WHO WE SERVE

The busy professional

You know who you are! Work, spouse, children, (sleep?), hobbies, and, oh by the way, you're an athlete, too. Where and how on earth does training fit into a busy life like this? That's where we come in. As we spoke about in OUR APPROACH section, we design a training schedule to fit your life schedule and your goals for the season. We build quality into every single workout so no time is wasted on excess mileage or intensities that are not required. During your initial consultation, we will discuss your goals for the season and plan accordingly. You can then rest easy (mentally, anyway) because now, when it's time to train, you just look at your schedule and go - no more fretting about what you're going to do that day and wondering if it's right. You have enough things to worry about. Having your training properly programmed and periodized just for you is certainly more efficient and gives you peace of mind.

From beginners to elites…

For the beginner athlete, you've probably had the thought many times: "I'd like to try a race someday." What stops most beginners is they don't know where to begin. Not only do they not know how to train, they feel intimidated by the race itself. "How do I sign up?" "What are the rules?" "What equipment do I need?" It's very easy to think yourself right out of doing what you dream of doing. In short, there is a big gray area between where you are now and your end goal. We will guide you through each step of the process so that you may realize your dream. In addition to the fitness aspect of training for running, duathlon, and triathlon, we will also assist you with knowledge in all aspects of the sports including rules, procedures, equipment, and tactics so you can participate safely and fairly. After all, participation in running events and multi-sport athletics should be fun with the ultimate goal of enhancing your quality of life.

For the intermediate athlete who has competed in several events but perhaps has hit a plateau in performance and/or wants to see what their true potential is, our customized training plans will ensure that long, low intensity training sessions are properly mixed with short, high intensity ones so that optimal results are achieved. The planned rest periods will ensure that the body adapts to the workloads and fitness improves. If you are looking to take your training and racing to the next level, then our customized training plans are for you.

For the elite athlete with high goals, our one-on-one interaction can help you reach these goals and see the most of your potential. Maybe you've never had a coach until now, maybe you've reached a plateau or maybe you're just ready for a change. Some of the best coaches we know that participate in multi-sport are coached by someone else (they're not self-coached). Why? It's almost always beneficial to have an objective opinion about your training and racing. Conversations about your progress throughout the season open the possibility to new ideas, new ways of doing things and maybe pinpointing a trouble spot that has eluded you in the past.

In summary

We measure our success by not only helping you attain your performance goals, but by helping you learn how to swim, bike, run and train more efficiently and effectively. It is our hope that this will also raise your enjoyment level of running and multi-sport, as this is what it's really all about. We look forward to guiding you in your training and watching you succeed in all your athletic endeavors!

TRAINING PROGRAMS AND FEES

** All Camelback Coaching athletes receive a 15% discount at TriSports.com - a superb on-line multi-sport store. **

Triathlon Program - $200 per 4-week cycle.

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^tm 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.

Duathlon 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 be given testing protocols for lactate threshold testing that you will perform for both the bike and the run. 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.

Running Program - $150 per 4-week cycle.

This program prepares you for the running events of your choice. You will be given testing protocols for a lactate threshold test that you will perform. 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.

Gold Medal Triathlon Package -- $695

The Gold Medal Program is a great way to ensure you are beginning your training program on the right foot. Have your swimming, cycling, and running analyzed using state-of-the art video and computer software so all your subsequent training will be built on proper technique.

The Gold Medal Package includes the following:

• 4-week Triathlon Training Program
• Swim Video Analysis
• Professional F.I.S.T. Tri Bike Fit
• Run Technique Video Analysis
• Lactate Threshold Run Test
• Lactate Threshold Bike Test
• In-person, in-depth initial consultation
• No start-up fee

Swim Improvement Triathlon Package - $445

If you are a triathlete or would like to become one, but you don't have a swimming background, this is the package for you! Not only will you receive a customized triathlon training program, but you will spend focused time on improving your swim technique. In your first private session, you will be videotaped and have your stroke analyzed. You will follow this analysis session with two private swim lessons that will help you build your stroke from the foundation up.

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 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!

The Swim Improvement Triathlon package includes the following:

• 4-week Triathlon Training Program
• Swim Video Analysis
• Two private swim lessons
• Lactate Threshold Run Test
• Lactate Threshold Bike Test
• In-person, in-depth initial consultation
• No start-up fee

Total Immersion Swim-Only Package - $495

This package is for the person who would like to concentrate solely on their swim improvement efforts. Learn sound swim theory including the fundamentals that world class athletes employ and yet, are applicable to every swimmer.

Total Immersion is a world-renowned swim coaching methodology that emphasizes proper technique and a dedication to mindful swimming practice. If you would like to learn more about Total Immersion, please visit their website at www.totalimmersion.net.

You will begin with a swim video analysis session and follow this with 4 private swim sessions. You will be instructed, component by component, on every aspect of the swim stroke beginning with a proper foundation that includes proper balance, alignment, and body position. You will then learn proper stroke timing, core body movement and an effective catch. Finally, you will learn an efficient recovery and balanced breathing.

If you are serious about fundamentally changing your swim stroke, then begin right here. You will learn skills to last a lifetime.

The Total Immersion Swim-Only Package includes:

• Swim Video Analysis
• Four private swim sessions
• CD with your video files
• Detailed analysis document sighting improvement areas and recommendations
• No start-up fee

Run Right Package - $275

Start your running program off on the right foot by combining an analysis of your run technique with the highest quality run training program.

The Run Right Package includes the following:

• 4-week Run Training Program
• Computerized run technique analysis
• Lactate Threshold Run Test
• In-person, in-depth initial consultation
• No start-up fee

Start-up fee -- $100.00.

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.

MASTERS SWIMMING PROGRAM

Camelback Coaching is proud to offer masters swim workouts at the Valley of the Sun Jewish Community Center in Scottsdale. We meet on Monday, Wednesday, and Friday from noon to 1pm. The drop-in fee is $7 and the monthly fee is $50. Technique instruction is emphasized throughout the year and is built into each workout. Ability levels range from the absolute beginner to the professional triathlete Come join us at one of the most beautiful pool facilities in the valley. The address is 12701 N. Scottsdale Road, Scottsdale, 85254.

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