Please contact Martha for her coaching rates and availability.

COMPLETE COACHING PROGRAMS:

Complete Triathlon, Run or Cycle Coaching

This is the best route for making serious performance improvements or making a strong commitment to getting to the start and finish line of your first event. Martha will provide you with a plan specifically for you that is sent in 4-week blocks. This “complete coaching” format allows for ongoing e-mail and phone communication. Use of Martha’s custom training log along with her review is also included:

Complete Fitness Coaching

This type of coaching is for individuals who are not necessarily in training for an event, but are looking for a structured fitness plan with variety and purpose. Individuals receive the same coaching benefits as the Triathlon, Run or Cycle programs.

Complete “Get Fit” Weight Loss Coaching

This coaching plan is for someone who is looking for guidance and support in making a strong and focused effort to get healthy, fit and lose weight. Results take time, which is why there is a minimum 3 month commitment period . Individuals on this plan will receive a personalized workout plan (sent in 4-week blocks), heart rate goals for each workout, on-going phone or e-mail communication with Martha and a bi-monthly assessment. The assessment includes: Weight, Body Mass Index, Body Composition and Full Body Measurement. Those who live too far away for an in-person assessment will be required to assign a local “assessment buddy.” This program also requires the ongoing use of a daily food log.

CONSULTS:

*Consults can be done in person, on the phone or via Skype.

*There is no communication with Martha in-between consult sessions

*There is no use of Martha’s online log

General Training Plan Consult

You leave with a plan noting workouts for each day of the week for a 4-week block.

General Consult

If you are seeking help/input and advice regarding your current training regimen, this is the consult for you. For example, perhaps you feel you are not getting faster or have hit a plateau in your performances. We’ll explore solutions to help you make a break through in your fitness or performance.

Training/Racing Nutrition Plan Consult

Are you clueless about what, when or how much to eat or drink before, during and after a race? Are you having problems with sustaining your energy during a long training or racing event? Are you confused about what nutritional protocol works for you? We will review your current eating and hydration patterns and discuss a plan to help you prepare and recover from training sessions or racing events.

TECHNIQUE SESSIONS

Run Session

You will be video taped running at various speeds. We will review and discuss your video session together and I will apply a series of specific drills that focus on your needs for improvement.

Cycling Session

Technique sessions are offered for skills and cycling confidence. Examples include; smooth gear shifting, riding in a straight line, riding in a paceline, hill climbing, descending, cornering.

Swim Session

You will spend 30-35 minutes of time in the water and 15-20 minutes outside of the water reviewing your swim technique homework.

Triathlon Transition Session

This session is for those looking improve triathlon transition times or who need help in organizing and understanding the flow of triathlon transitions.

Run or Cycling Heart Rate Training Zones

Coached Session: I will take you through a mini assessment, calculate your training heart rate zones then discuss how to use each of these training zones.

Self-Test: I will e-mail you a personal assessment, you put yourself through the test (or find a buddy to help you), send me the results and I will follow up with an e-mail that provides you with your heart rate zones and a brief description of each.