TRIATHLON PROGRAMS AND SERVICES

staff 

team benefits

TRIATHLON PROGRAM               

racelab  YEARLY TEAM MEMBERSHIP                                               - $60.00 / year           

Includes:                      

·         Informational Clinics

·         Discounts on additional racelab services             

·         Discounts on various retail stores, services and events                 

·         Access to the lowest prices on bike and bike accessories            

·         Discounts on racelab apparel and events             

·         Discounts on various race entry fees                   

·         Weekend group runs                 

·         Social and professional networking                     

·         Team support and motivation                  

TRIATHLON TRAINING PROGRAMS                 

FULL INDIVIDUALIZED TRIATHLON TRAINING PACKAGE       - $55 / week (12 weeks minimum enrollment               

                                                                                                                    - Initial Fee:  $200

Includes:                                                                                                                           (includes 1 year membership) 

·      All team membership benefits (see above)

·      INITIAL FEE

-          Comprehensive initial interview

-          Initial personal goal assessment

-          Exercise and race history evaluation

-          Strategic race season planning

-          Training heart rate zone calculations

-          Training and racing gear consultation 

-          Initial form / technique evaluation on all 3 disciplines

-          Setting up one on one coaching parameters

·      CUSTOMIZED TRAINING SCHEDULE

-          Comprehensive initial interview               

-          Ongoing personal goal assessment                    

-          Individually designed training schedule every 4 weeks  - based on goals, needs, time availability, fitness level and experience

-          Schedule re-design and adjustments as needed and according to progress, needs and goals (every 4 weeks)           

-          Weekly Training log revision & progress tracking              

-          Heart Rate based training / Personal heart rate training zones definition & adjustments                   

-          Individualized strength training incorporated into training program based on recognized weaknesses             

-          Unlimited contact with coaches via e-mail or phone and during training sessions                

-          Mental / Psychological support and guidance                  

-          Race pacing and nutritional strategy guidance                 

·      COACHED GROUP SESSIONS AND CLINICS

       (Ongoing form / technique evaluation, analysis and optimization for all 3 disciplines):

-          Swim: 3 Technique & Drill Sessions/Classes (pool fees included) + Workouts per week; open water swim sessions as required

-          Run: 1 Track Session & 1 Long Session per week                       

-          Bike: 1 or 2 Sessions per week              

-          Brick Training Sessions as required                    

-          Triathlon specific Informational Clinics (Nutrition, Injury Prevention, Bike Maintenance, Race Strategy, etc.)  

GROUP COACHED TRAINING SESSIONS only (as described above)                 

·   Swimming & Biking & Running & Brick Sessions                                                $40 / week

·   Swimming Training Sessions only (3x/week)                                                       $20 / week

·   Bike rides                                                                                                                  $15 / week

·   Running Training sessions                                                                                      $10 / week

·   Initialization Fee (includes 1 year membership)                                                   $90

CUSTOMIZED TRAINING SCHEDULE only (as described above)              $40 / week

Initialization Fee (includes 1 year membership)                                                      $200

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ADDITIONAL SERVICES FOR TRIATHLETES          

COACH ONE  ON  ONE TRAINING OR CONSULTATION

                                                                                                         MEMBERS                 NON MEMBERS

 - ONE HOUR session (by appointment)                                           $70                               $85

 - HALF HOUR session (by appointment)                                         $40                               $50 / 1/2 hr

Can include;                 

 - Form / Technique evaluation in any of the three disciplines                    

 - Form drills and exercises to improve running form, efficiency and speed              

 - Goal assessment / consultation                      

 - Nutrition guidance                  

 - Racing Season Planning / Periodization                       

 - Race Nutrition, Pacing, or Logistic Strategies               

 - Progress review                     

 - General Consulting                 

LT / VO2max / Heart Rate / Metabolic Rate Lab Test               MEMBERS                NON MEMBERS

                                                                     biking or running                   $150                         $180

INCLUDES:                  

 - VO2max LAB TEST (running or cycling)                       

 - Personal heart rate training zones                   

 - Heart Rate Training or Principles of Endurance Training Clinic    

Advanced Biomechanical and Aerodynamic Bike Fitting     MEMBERS          NON MEMBERS

                                                                                                                    $120                        $200

INCLUDES:                  

 - Initial video analysis and bike fitting focusing on type of event and comfort / power optimization balance    

 - Aerodynamic positioning focusing on reduction of frontal area and optimization of aerodynamic shape, without compromising physiological functions or comfort                       

 - Additional on-road evaluation (during a racelab group ride) for long distance evaluation and fine adjustments           

 - Basics of Triathlon Biking Clinic

Swimming or Running Video Analysis

 One on One session (group session costs might be lower)                        MEMBERS           NON MEMBERS

 INCLUDES:                                                                                                 $120                          $170

 - Video session            

 - Video processing with advanced sports analysis software                      

 - CD / DVD for your records                  

 - 1 hour meeting with coach to review and discuss improvement opportunities                   

 -  Recommendations on specific drills and exercises       

Long Distance Race Pacing & Nutrition Strategies              MEMBERS              NON MEMBERS

                                                                                                                  $230                             $300

INCLUDES:                  

 - VO2max / Metabolic Rate LAB Test                

 - Data analysis to determine fat / carb requirements at various heart rates             

 - Data analysis to determine optimal racing paces based on heart rates                

 - 1 hour meeting with coach to discuss and define optimal pacing & nutrition strategies