EXCEL Sport is devoted to the coaching and training of competitive athletes. My focus is on athletes who are new to intermediate in competition and/or racing. What I want to accomplish with these athletes is twofold: First, introduce them to the concept of periodization; second is to teach them how to train based on intensity levels.
Many individuals who are new to training and racing tend to spend far too much time training aimlessly, and end up with sub-par results when it comes to their racing. This is where periodization has a dramatic impact. The purpose of periodization is to divide a training year into distinct periods, which allow the development and improvement of the physical, technical and psychological aspects of the sport. And most importantly, recuperation time is built in throughout the program.
Necessary for constructing a periodized training schedule is incorporating into it levels of intensity. One of the best ways to determine training intensity is by tracking heart rate. Recent technology has made quality heart rate monitors accessible to the general population. Using this device allows the coach and athlete to carefully determine the level of intensity during a workout and/or race. We will use this method, often referred to as "zone training" when we build the periodized training schedule.
So for many of my clients, my sport services would entail gradually introducing them to a regular training schedule using a custom-made, periodized plan which incorporates heart rate training. As they progress in their conditioning, we concurrently work on both the technical and psychological aspects of the sport, in addition to developing a strength training program that fits the sport they are participating in.
Step #1: Preliminary meeting (in person or by phone). Can we work together?
Step#2: Discuss sport and training history, physical limitations, present or past injuries, goals, obtain dates for important events, and set dates to test.
Step #3: Test for fitness levels.
Step #4: Set goals.
Step #5: Produce the athlete's training schedule.
Step #6: Meet again to discuss training schedule.
Coach/Client Relationship
Individual attention:
1. Discussing training objective.
2. Using heart rate information to set training zones.
3. Personalized workouts.
Communication:
1. Client initiated and/or coach initiated communication.
2. Communication frequency is as needed, not just once/week or once/month.
3. Communication via in person, by phone or email.
Training between the ears:
1. Establishing goals.
2. Pre and post-event strategies.
3. Developing mental toughness.
Pricing and payment structures
*Two-hour meeting where we discuss training history; implementation of a training schedule; establishment of important races and dates; testing dates; creation of macrocycle (game plan for the season): $140.00
*Max hear rate testing (Only max test for healthy men under 40 years of age, and healthy women under 50 years of age. Projected max for men and women falling outside of these parameters) for swim, bike, run: $50.00/event
*Fee per month for coaching assistance in any one or combination of events: $75.00
*Strength and conditioning programs for traditional sports such as baseball, football, basketball, etc.: $75.00
*Payment Schedule: 1.) Payment due prior to any test, meeting or monthly schedule. 2.) Payable to Excel Adventure Sport & Photo, 5795 Holland Dr., Hudson, Ohio 44236. I accept cash, personal checks, and money orders.
***Clients who are paying a monthly coaching fee are entitled to free heart-rate testing, free one-on-one workout sessions with me, and a reduced price at all Excel In Cycling indoor cycling sessions.