Individualized Coaching

 

 

KONA Performance Packages:

KONA Advanced Performance Package

The KONA Advanced Performance Package is designed for the 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 KHP, 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 and functional strength and flexibility recommendations will be offered by your coach. 

Monthly Fee: $300.00
Startup Fee: $150.00

Package Includes:

  • Initial Interview (1hr)
  • Initial Assessments (2hrs)
    • Posture and Functional Movement Screen
    • Functional Threshold Power (FTP) Test (Bike)
    • Spin Scan Analysis (Bike)
    • Body Composition Analysis
  • Training Peaks Internet Access
  • Training with Power Meter encouraged
  • ERG Files
  • Power Data Analaysis with WKO+ and Training Peaks
  • Indoor Training w/Coach
  • Goal-Oriented Periodization and TrainingPlan
  • Nutritional Consultation
  • Strength Training Plan
  • Daily Email Contact (Mon-Sat, initiated by client)
  • Weekly Phone Contacts (initiated by athlete)
  • Discount on Hammer Nutrition products
  • Hypoxico Altitute Training Tent access

 

 

KONA Basic Performance Package

The KONA 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: $225.00
Startup Fee: $150.00 (one-time fee) 

Package Includes:

  • Initial Interview (1hr)
  • Initial Assessments (2hrs)
    • Posture Analysis
    • Functional Movement Screen
    • Functional Threshold Power (FTP) Test (Bike)
    • Spin Scan Analysis (Bike)
    • Body Composition Analysis (% Body Fat & Ideal Weight)
  • Training Peaks Internet Access
  • Training with Power Meter encouraged
  • ERG Files
  • Power Data Analaysis with WKO+ and Training Peaks
  • Goal-Oriented Periodization and TrainingPlan
  • Nutritional Consultation
  • Strength Training Plan
  • 1 Monthly Personal Strength Training Sessions (1 Hour)
  • Daily Email Contact (Mon-Sat, initiated by client)
  • Weekly Phone Contacts (initiated by athlete)
  • Discount on Hammer Nutrition products

 

 

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.

Monthly Fee: $175.00 (six-month minimum)*

Startup Fee: $150.00 (one-time fee)

Package Includes:

  • Initial Interview with Coach
  • Initial Assessment & Individual Consultation (2 Hrs.)
    • Posture Analysis
    • Functional Movement Screen
    • Functional Threshold Power (FTP) Test (Bike)
    • Spin Scan Analysis (Bike)
    • Body Composition Analysis (% Body Fat & Ideal Weight)
  • Goal-Oriented Training Plan
  • Strength Training Plan
  • Nutrition Information
  • Bike Shop Visit (if requested by athlete for equipment purchase)
  • Discount on Hammer Nutrition products

* A six-month commitment is required to devote adequate time to safely develop and introduce athlete to all aspects of trainingt.

 

 

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: 
Initial Interview and Personal History
Training Goals Review
Body Composition Analysis
Posture Analysis and Functional Movement Screen
Functional Threshold Power (FTP) Test (Bike)

Session 2 & 3:  
Strength Training:

Core and Functional Strength Training Techniques
Corrective and Posture Exercises Recommendations

Session 4:  
Bicycling Techniques:

Functional Threshold Power Review

Spin Scan Analysis 
Pedal Stroke Drills

Session 5:  
Education:
     Training and Physiology
     Periodization
     Training Zones
     Nutrition
     Questions and Answers

COST: $400.00

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