Training Services

Individualized Endurance Coaching

How it works

1. Consultation

Each program will start with a 30 min free consultation to learn about your background, racing, training history, lifestyle, stress habits, past injuries and current limitations. Clients find this a highly educational and beneficial part of the process, and as a coach I also enjoy getting to know you during this consult so I can design the best program for you.

2. Evaluation

After your 30 min consultation, together we will formulate the best plan for you and your training and racing goals that best fit with your busy lifestyle.

Training packages and your monthly price are based on how much you want to unitize me as a coach, and what key components listed below will be a part of your program.

3. Training Packages Include

Basic or premium TrainingPeaks account
Custom built training program
Heart rate and power analysis
Weekly or monthly call check-ins to assess progress and adjust protocols as needed based off of biofeedback
Text or email with coach frequent or limited
Goal setting and race planning
Customized strength program identifying muscular imbalances and limitation in mobility and stability. Your program components include mobility/flexibility, core stability, balance/coordination, strength and power developement all based on functional movements and your needs as an athlete. Your strength programming can be utilized throughout the season
General nutrition, including pre and post-workout

Price varies

Training Consultation

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 I will answer any questions or concerns about performance.

PRICE: $50.00 per hour

12-Week Event Prep Plan

The 12 week event prep training plan is built for an athlete who has a predictable daily schedule and doesn’t want a lot of interaction with a coach. Training is set at the beginning of the month after your monthly phone check in. With the information that is gathered each month both statistically and physically the plan is set.

Package includes:

Basic TrainingPeaks account
Custom built 12 week training program
Building towards short term race goals
Basic monthly power, heart rate and TrainingPeaks data analysis
Monthly phone call

PRICE: $249

Strength & Conditioning Coaching Packages

12 week cycling specific strength

Increasing your overall muscular strength via strength training improves the mechanical efficiency of your pedal stroke. Therefore improving your ability to produce more power for the same perceived effort and improving your overall fatigue resistance to be faster on a bike. Additionally, by addressing sub-optimal movement dysfunction one can improve efficiency and performance on the bike. Our 12 week online customized strength program is broken up into 3 phases. Stability, strength, and power for the athlete who wants to focus on quality strength movements to improve their movement quality, overall strength and performance. After your consult we will gather the data and lifestyle information that goes into creating a fully customized strength program just for you.This program adapts as you do. It evolves based on your performance, schedule and training goals.

PROGRAM INCLUDES

12 week custom training plan that best fit your cycling goals & lifestyle, .
Accountability to help get you to success.
Initial in person assessment and movement screening to assess postural or movement issues for injury prevention. Follow-up training sessions as needed at a discounted price.
Workouts delivered to easy-to-use app on your smartphone for easy tracking. Our True Coach app will have all your exercises, demo videos, and places to record your results and be able to instant message your coach for feedback.
Unlimited email or in app messaging support.
Not sure if you are doing an exercise correctly? Have pain with an exercise? At anytime during your programming, you will have the ability to send a video to Jonathan for analysis whenever you need it.
1 weekly call check-ins to assess progress and adjust protocols as needed based off of biofeedback
In person training available as needed

PRICE: $350

12 week running specific strength

Strength training is an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.

If you want to perform at your full potential, you need to take a comprehensive approach to running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, power, mobility, and overall strength. Our 12 week online customized strength program is broken up into 3 phases. Stability, strength, and power. After your consult we will gather the data and lifestyle information that goes into creating a fully customized strength program just for you.This program adapts as you do. It evolves based on your performance, schedule and training goals.