Services
Bike Fitting
Get fitted from a certified coach using proven techniques. Fittings are one on one and are $50 per person. They are done on a indoor trainer with your bike, pedals, shoes, etc. Changes and adjustments will be made to your equipment to put you in the best position for success. This can be done for Road, Triathlon / Time Trial, Mountain, Cyclocross, or Track bikes. You will have a more comfortable and powerful position after your fitting. Your times / efficiency will be improved and those little (or not so little) aches and pains will go away.
Swim Video Analysis
Ever wish you could see yourself swim? Ever wonder what the lifeguard sees while watching you? This is you opportunity to have your stroke videotaped from several angles and critiqued by your coach. Slow motion photography allows you and your coach to break down the stroke and prescribe helpful drills and techniques to improve. You will see gains in your efficiency and ultimately your speed.
Cycling Video Analysis
Get videotaped on a trainer as well as on the road or trail. Your coach will use slow motion video to show you where you can improve your technique, become more efficient, or be in a better position to ride fast. Then take the opportunity to practice these new skills and see the difference.
Run Video Analysis
What is the best position to run in? Is it OK to land on your heels or wiggle your upper body? Using slow motion video analysis, your coach will diagnose your gait, cadence, upper and lower body motions and give you drills to practice the corrections for the issues found on the video. Put it all together and see how you improve your run.
Bike Maintenance
Learn how to fix a flat tire or adjust your skipping derailleur or adjust your brake pads. Do you need to know what basic maintenance is needed to keep your bike going without spending hundreds at the local bike shop? Your coach will show you the steps to take to keep your baby road or trail worthy. You set the agenda and learn what you need to know.
Lactate Threshold Tests (Conconi)
This is a two step process: A test using a heart rate monitor is done to determine your LT. Based on the results of the the test, your heart rate zones are then calculated to be used as a tool to guide your training. The whole process takes about an hour and should be repeated periodically as your fitness improves. A separate test should be done for each sport you participate in. Your LT for cycling is not the same as it is for running or swimming. Each test is $30 or $60 for three.
Heart Rate Zone Calculations
Do you already know what your Lactate Threshold is for your sport or each of them? Let your coach set up target heart rate zones so you can be in the correct zone to burn fat, increase aerobic efficiency, or increase your sprint.
Nutritional Analysis
Are you fueling your body for fitness or for satisfaction? Your coach will survey your eating habits for a period of time and make recommendations as to how you can optimize your eating to get the most out of it. Comparing this to your workout schedule, we can see if you are eating to reach your fitness and body mass goals. A follow up will be done a few weeks later to see if your eating habits have improved so you can reach your goals.
Get fitted from a certified coach using proven techniques. Fittings are one on one and are $50 per person. They are done on a indoor trainer with your bike, pedals, shoes, etc. Changes and adjustments will be made to your equipment to put you in the best position for success. This can be done for Road, Triathlon / Time Trial, Mountain, Cyclocross, or Track bikes. You will have a more comfortable and powerful position after your fitting. Your times / efficiency will be improved and those little (or not so little) aches and pains will go away.
Swim Video Analysis
Ever wish you could see yourself swim? Ever wonder what the lifeguard sees while watching you? This is you opportunity to have your stroke videotaped from several angles and critiqued by your coach. Slow motion photography allows you and your coach to break down the stroke and prescribe helpful drills and techniques to improve. You will see gains in your efficiency and ultimately your speed.
Cycling Video Analysis
Get videotaped on a trainer as well as on the road or trail. Your coach will use slow motion video to show you where you can improve your technique, become more efficient, or be in a better position to ride fast. Then take the opportunity to practice these new skills and see the difference.
Run Video Analysis
What is the best position to run in? Is it OK to land on your heels or wiggle your upper body? Using slow motion video analysis, your coach will diagnose your gait, cadence, upper and lower body motions and give you drills to practice the corrections for the issues found on the video. Put it all together and see how you improve your run.
Bike Maintenance
Learn how to fix a flat tire or adjust your skipping derailleur or adjust your brake pads. Do you need to know what basic maintenance is needed to keep your bike going without spending hundreds at the local bike shop? Your coach will show you the steps to take to keep your baby road or trail worthy. You set the agenda and learn what you need to know.
Lactate Threshold Tests (Conconi)
This is a two step process: A test using a heart rate monitor is done to determine your LT. Based on the results of the the test, your heart rate zones are then calculated to be used as a tool to guide your training. The whole process takes about an hour and should be repeated periodically as your fitness improves. A separate test should be done for each sport you participate in. Your LT for cycling is not the same as it is for running or swimming. Each test is $30 or $60 for three.
Heart Rate Zone Calculations
Do you already know what your Lactate Threshold is for your sport or each of them? Let your coach set up target heart rate zones so you can be in the correct zone to burn fat, increase aerobic efficiency, or increase your sprint.
Nutritional Analysis
Are you fueling your body for fitness or for satisfaction? Your coach will survey your eating habits for a period of time and make recommendations as to how you can optimize your eating to get the most out of it. Comparing this to your workout schedule, we can see if you are eating to reach your fitness and body mass goals. A follow up will be done a few weeks later to see if your eating habits have improved so you can reach your goals.
