Coaching
Advanced Performance Package
The Advanced Performance Package is designed for the experienced athlete who wants the maximum return for their efforts and who has a serious commitment toward their sport. Following the initial interview and assessment, your coach will design a personalized training plan following a periodization format.
Your customized training plan will be structure to fit your lifestyle, goals, schedule, and time availability. Your initial test results will be used to develop your training plan with individualized training zones using heart rate or power to measure intensity. You will have your pedal stroke and cycling economy analyzed and recommendations will be offered to help you improve your performance and efficiency.
Once you begin your training with KMT, you will be able to retrieve your training plan from TrainingPeaks.com. This is an internet-based software used to simplify and enhance communication with your coach. You will have the ability to download any training device allowing your coach to keep current with your training progress and analyze the information provided by you. Assessments will be re-evaluated periodically to determine progress as determined by your coach. In addition, nutritional guidance and core strength and flexibility recommendations will be offered by your coach.
Monthly Fee: $200.00 (six-month commitment)
Startup Fee: $175.00
Package Includes:
- Initial Interview (1hr)
- Initial Assessment (1hr)
- Functional Threshold Power Test plus 2 Retests/Yr.
- Spin Scan Analysis Body Composition Analysis and 2 retests
- Posture Analysis
- Training Peaks Internet Access
- Goal-Oriented Periodization Plan
- TrainingPeaks Detailed Weekly Training Plan
- Strength Training Periodization Plan
- Monthly Individual Consultation w/Coach (requested by athlete - 30 minutes)
- Nutrition Information Handout
- Monthly Training Session on Computrainer (1 Hour)
- Daily Email Contact (Mon-Sat, initiated by client)
- Weekly Phone Contacts (initiated by athlete)Discount on Hammer Nutrition products
Basic Performance Package
The Basic Performance Package is for the athlete who wants to add more structure and professional guidance to their training. They may be new to the sport or have limited experience and knowledge about training, but they want to improve their results and take their training to the next level.
Following the initial interview and assessment, your coach will design a personalized training plan following a periodization format. Your customized training plan will be structure to fit your lifestyle, goals, schedule, and time availability. Your initial test results will be used to develop your training plan with individualized training zones using heart rate or power to measure intensity.
Once you begin your training with KMT, you will be able to retrieve your training plan from TrainingPeaks.com. This is an internet-based software used to simplify and enhance communication with your coach. You will have the ability to download any training device allowing your coach to keep current with your training progress and analyze the information provided by you.
Assessments will be re-evaluated periodically to determine progress as determined by your coach. In addition, nutritional guidance, posture analysis and core strength and flexibility recommendations will be offered by your coach.
Monthly Fee: $150.00 (six-month commitment)
Startup Fee: $175.00 (one-time fee)
Package Includes:
- Initial Interview (1hr)
- Consultation with Coach (1hr)
- Functional Threshold Power Test with Retest
- Body Composition and Retest
- Posture Analysis
- Training Peaks Internet Access
- Strength Training Periodization Plan
- Nutrition Information Handout
- Discount on Hammer Nutrition products
- Daily Email Contact (Mon-Sat, initiated by client)
- Phone Contact, 2 per month (½hr each, initiated by athlete)
- Goal-Oriented Periodization Plan
- Detailed Weekly Training Plan
- Bike Session w/Coach (1hr, initiated by client)
- Bike Shop Visit (if requested by athlete for bike or equipment purchase)
Beginner's Performance Package
The Beginner's Performance Package is for the entry level endurance athlete. Everyone is an aspiring athlete at one time and it can be a difficult process just to get started. This package will assist you with navigating through all the information need to get your started. Following the initial interview, your coach will introduce basic training concepts and principles to you. Your coach will explain the basics of the sport of cycling or triathlon. You will learn about training, equipment needed, and ways to increase your safety and successful participation.
If you request, your coach will give you advice on purchasing a bicycle. Bicycles come in all sizes and shapes and are made of various materials and equipped with different components. KMT will explain the differences and make you a more knowledgeable cycling consumer. Since cycling is a very important component in triathlons, we realize that some beginners are intimidated by riding their bikes on the roads.
KMT will make every effort to help you with this transition and make you a safer and smarter cyclist. We encourage you to learn and adhere to the bicycling guideline set forth by the Florida Bicycle Association. All aspects of the sport will be introduced in a basic, easy-to-understand level so you can enjoy your experience. Based on your sport-specific goals, your coach will design a training program that meets your individual needs. The goal of KMT is to make this a pleasurable experience and to encourage a long-time, safe and healthy participation in the sport of cycling or triathlon.
Startup Fee: $175.00 (one-time fee)
Monthly Fee: $125.00 (six-month minimum)*
Package Includes:
- Initial Interview with Coach
- Initial Assessment & Individual Consultation (1.5 hr)
- Functional Power Test and retest
- Body Composition Test and retest
- Posture Analysis
- Strength Training Periodization Plan
- Nutrition Information Handout
- Discount on Hammer Nutrition products
- Daily Email Contact (Mon-Sat, initiated by athlete)
- Phone Contact, 1 per month (20min., initiated by athlete)
- Goal-Oriented Periodization Plan
- Detailed Training Plan
- Bike Shop Visit (if requested by athlete for equipment purchase)
* A six-month commitment is required to devote adequate time to safely develop and introduce athlete to all aspects of triathlon and cycling.
Five Session Package
The Five-Session Performance Package is a concentrated program for anyone trying to gain insight into individualized coaching. Each session is approximately 60 to 90 minutes and is intended to minimize your time commitment while maximizing your experience.
During the first session, you will have an initial interview with your coach to discuss your personal training goals. Additionally, you will go through a series of assessments and have a cycling test on a CompuTrainer to determine your Lactate Threshold heart rate and power. The results from these tests will provide specific information about the current status of your general health and fitness. This information will be assimilated into a personalized training program.
In session 2 and 3, you will have personal instruction with a certified personal trainer. The principles of core and functional strength training will be introduced, as well as, sport-specific exercises.
Session 4 will be a Spin-Scan analysis to determine the effectiveness of your pedal stroke. You will work with your coach on specific drills to improve your pedaling efficiency.
In the 5th and final session, important training, physiological principles, and nutritional information will be discussed. Your coach will help you structure your training to optimize your time and efforts for maximal improvements. Ample time will be allotted for questions and answers.
SESSION OVERVIEW (subject to modifications)
Session 1: (Bike Fitters)
Initial Interview and Personal History
Training Goals
Body Composition Analysis
Posture Analysis
Cycling Test on CompuTrainer
Session 2 & 3:
Core and Functional Strength Training
Sport-Specific Exercises
Posture Exercises.
Session 4: (Bike Fitters)
Spin Scan Analysis
Pedal Stroke Drills
Session 5: (TBD)
Education:
Training and Physiology
Periodization
Training Zones
Nutrition
Questions and Answers
COST: $350.00
Training With Power Performance Package
This package is offered to any cyclist who owns or desires to purchase a power meter. Power Based Training is important technology that has been used by professional cyclist and their coaches for years. Now, due mainly to affordability, power meters are available to the general public.
KMT offers special instruction to any athlete who desires to learn more about power based training and unit selection and operation. Your coach will address basic information about training with power, utilization, terms and definitions, downloading and analysis of power data and charts.
Power Training Package Fee: $200.00
Package Includes:
- Power Consultation w/Coach (1hr)
- Power Testing: Functional Power Threshold
- Power Training Zones Calculations
- Power Profile Chart
- CyclingPeaks Software Analysis
- Performance Management Chart