Endurance Coaching



The Foundation PaCKAGE

For: Athletes who are self-motivated, prefer independence, and want a structured plan to improve their performance in running or cycling, with minimal direct coaching support.

What's Included:

  • Personalized Weekly Training Plan: A tailored, goal-specific training plan for either running or cycling (or both). Includes:

    • Endurance Rides/ Runs: Long, steady-paced sessions to build aerobic endurance.

    • Interval Workouts: Targeted intervals to improve speed, strength, and endurance (e.g., VO2 max or threshold intervals).

    • Rest & Recovery Days: Recovery rides or easy runs to ensure you don’t overtrain.

  • Performance Tracking Guide: Instruction on how to track key metrics (distance, pace, heart rate, power, cadence, etc.) through popular apps like Strava, Garmin, or TrainingPeaks.

  • Training Calendar: Weekly schedule that is easy to follow, with clear instructions for each session.

  • Email Support: Limited support (1-2 emails per month) for basic questions or clarifications.

Ideal For:

  • Athletes who are experienced enough to follow a plan independently but want structure and accountability.

  • Runners or cyclists looking for a budget-friendly, simple plan to improve endurance and fitness.

  • Those looking to complete a race or event (5k, 10k, century ride, etc.) with basic guidance.

Price:

  • $125 per month





    The Performance Package

For: Athletes who want a more hands-on coaching experience with weekly feedback and adjustments to their training, helping them stay on track and improve consistently.

What's Included:

  • Customized Training Plan: A personalized training program that evolves based on your goals (e.g., race preparation, personal bests, event readiness). Includes:

    • Endurance Training: Longer rides/runs, hill training, and race-paced work.

    • Speed & Power Work: Interval training to improve speed, power, and lactate threshold.

    • Recovery Strategies: Plans for active recovery, rest, and stretching.

  • Weekly Check-Ins: Regular check-ins via email or app (e.g., WhatsApp, TrueCoach) to review progress, answer questions, and make adjustments.

  • Performance Data Review: Detailed analysis of your workout data (heart rate, power, pace, etc.), with personalized feedback on how to improve.

  • Race Strategy & Tactics: Pre-race strategies, fueling plans, and pacing tips.

  • Training Calendar: A clear, structured calendar with weekly sessions that can be adjusted based on progress and feedback.

  • Email/Message Support: Ongoing support for questions, guidance, and troubleshooting.

Ideal For:

  • Athletes looking for consistent feedback and support but who don’t need daily adjustments.

  • Those preparing for a race, event, or personal fitness goal and need a more structured, tailored plan.

  • Cyclists and runners who want a better balance of endurance, strength, and speed.

Price: 199.00 per month



The Elite Program

For: Serious athletes or those training for a high-level race or event (marathon, triathlon, cycling race, etc.) who need highly personalized, daily coaching with in-depth analysis and constant support.

What's Included:

  • Fully Customized Training Plan: A detailed, individualized plan designed to optimize your performance based on your specific goals, fitness level, and race/event requirements. Includes:

    • Endurance & Tempo Work: Specific sessions tailored to your target race distance or goal (e.g., interval training for cycling, tempo runs for running).

    • Advanced Speed & Power Intervals: VO2 max intervals, threshold training, sprints, and hill climbs (cycling) or fartlek training (running).

    • Race-Specific Strategies: Tailored race-day plans for pacing, nutrition, and recovery.

    • Strength & Conditioning Program: A full-body strength program designed to complement cycling or running, focusing on power, mobility, injury prevention, and explosive strength.

    • Cross-Training: Recommendations for cross-training (e.g., swimming, yoga, or resistance training) to improve overall performance and prevent burnout.

  • Daily Check-Ins & Adjustments: Continuous support and feedback on your training. Track your progress in real-time via apps like Trainerize, Strava, or TrainingPeaks.

  • Advanced Performance Analysis: Data analysis of heart rate, power (cycling), cadence, pacing, and more, with recommendations for refining technique and improving efficiency.

  • 1-on-1 Coaching Calls: Bi-weekly video calls (30-45 minutes) to discuss progress, adjust training plans, and discuss race strategies.

  • 24/7 Email/Text Support: Ongoing support for any questions, concerns, or adjustments needed throughout the training process.

  • Post-Race Performance Review: After any events, receive a detailed performance analysis and recommendations for the next cycle of training.


Ideal For:

  • Competitive athletes (runners and cyclists) or those aiming for high-performance results in specific events or races.

  • Individuals seeking the highest level of personalized coaching, with constant feedback and fine-tuning.

  • Athletes who need complete guidance on race strategies, technique, and recovery to maximize their potential.

Price: $299 per month


Optional Add-Ons (Available with any Tier):

  • Personal Training: In person or online to complement cycling or running, focusing on power, mobility, injury prevention, and explosive strength- $75-$150 depending on add on

  • Gait Analysis: A comprehensive running analysis (treadmill or outside) with video feedback. We will assess your movement patterns, range of motion, and strength prior to the run assessment. Running cues will be given based on running form, your movement patterns while not running, as well as any ROM and strength issues. Recommended footwear will be discussed as well- $125

  • Consultations:Athletes are not always looking for day to day coaching.  A consultation is the perfect opportunity to point an athlete in the right direction.  Consultations consist of training and racing analysis from the past season or past years, future training or racing advice, analysis of day to day life events, strength training, corrective exercise programing, overall stress of training and recovery.  These are key components which need to be analyzed for performance gains. Every consultation is custom tailored to the athlete, so we will answer any questions or concerns about performance. $75/1 hour

  • Nutrition Coaching: Tailored nutrition and supplementation advice to fuel your training and recovery - $75 per month.

  • Sports Massage & Injury Prevention & Recovery: www.alignsportsmassagelafayette.com

*Elements Training requires a 30 day notice for canceling coaching service.