coaching that
gets you results

A consultation with a D3 coach can take the guesswork out of your training. Whether you are self-coached or following a D3 pre-built training plan, connecting with a coach can help you understand if you are doing everything correctly.  Consultations may include how to read a power file, how to schedule your key sessions in any given week or just give you an idea of how much you should be progressing as the season goes on. We have a team of USAT Certified Coaches coaches who are experts on everything triathlon – let us help you! 

GREAT FOR

• Learning how to read your heart rate or power files
• Setting up a sustainable training week that works with a busy schedule
• Interpreting a power file from a race to understand what exactly happened
• Understanding how to set up your season and where to plug in your key races, vacation time, and lower priority races

Cost is $45 per 30 minutes.

This level of service is either included in or discounted for D3 coached athletes depending on the level of coaching.

You’ve been training for months and finally, your big day (your “A Race”) is approaching, and it’s causing some tension.  Yes, there is a lot to think about in terms of race pacing, your nutrition plan, equipment choices, and other variables that can set you up for a successful day, and yes, it can get confusing or overwhelming.  Our USAT Certified Coaches can help you create a race day plan that will dissolve your pre-race stress and set you up for success. 

This is How We Can Help: 

• You will receive a ‘Race Plan’ template to complete prior to the consultation.  You can use it for any future races.
• Race Plans are your roadmap that starts with the time your alarm goes off on race day through your choice of recovery protocols after you cross the finish line.
• We will review your training data and “Race Plan” before your consultation and prepare our recommendations.
• You will have 30 minutes of undivided coach attention to review your Race Plan, their recommendations and discuss any other race day concerns.
• You will leave the consult with the confidence and peace of mind that you can execute the race to the best of your abilities.

Cost is $99 and includes: a race plan template, review of your race plan and training data, and a 30-minute phone consultation.

This service is included with all D3 coaching levels except Pre-Built Training Plans.

“You can have the perfect training block and be super fit, but if you have a poorly constructed race plan, you will likely have sub-optimal performance.  Perfect execution of a poor race plan never ends well.  For the last two years, Coach Mike has helped me develop well thought out race plans that have increased my performance and allowed me to have very successful races.  Until working with Coach Mike, I never understood the complexities around developing race plans that incorporate effort, nutrition, and hydration.  These components are all interconnected to each other and are dependent on race distance.  Coach Mike was instrumental in helping me determine the right efforts for my fitness levels for both short (sprints and Olympic distance) and long course (half and full distance Ironman) racing.  To this day, his advice is essential as my fitness levels and capabilities are continuously changing.  These changes have a direct impact on my race plan.” – Scott B.

I’m Ready to Learn More

Having a Swim Video Analysis is a real eye-opener!

Filming above and below water is essential and having a coach break it down for you is important. Learning which part of the stroke you need to work on and how to fix it is imperative. 

The process is simple.  All you have to do is swim 100 yards (meters) at a moderate clip and have a helper record your video. Send us the video and we will schedule a time for a live video discussion to analyze your swim stroke.  We will provide you with a worksheet with recommendations, as well as specific drills that will help you make lasting changes.  

Our group swim workouts are based on building a strong technique session after session. In addition, we work on building a strong threshold while holding that strong technique. Our swimmers range from beginner swimmers at 2+ minutes per 100 yds to swimmers swimming under 1:20 pace per 100 yds. Our workouts are run by USAT Certified coaches. 

Big Breakthroughs in the Pool: 

• We will work with you on your swim stroke at every session
• You will leave with something specific to work on each week
• You will gain confidence in the pool that will translate to race day

Our group swims are on Fridays from 6-7am at the N Boulder Rec Center, from January – October.

Our group run workouts meet year-round and rotate their focus between improving endurance,  threshold pace, tempo or speed. We work on different aspects of training at different times of the year. The closer we get to key races, the more we’ll work on race-specific pacing.  No matter if you’re training for an Olympic distance race or an Ironman, these will be productive sessions to help you achieve your goals. Our workouts are run by USAT Certified Coaches. 

Run with Confidence: 

• We will teach you about your threshold pace
• We will teach you what your appropriate paces and heart rates zones are 
• You will have the confidence to race strong knowing your own race pace goals

Run workouts are on Tuesday mornings at 6:20am and we rotate locations around Boulder County.

COST: $40 per 4 monthly sessions (additional charges apply for months with 5 Tuesdays) or $12 for drop-in sessions

Often times an athlete may experience limitations around open water swimming, high-intensity sets, hilly bike courses, adverse weather or pre-race nervousness.  Others may aspire to greater accomplishments, such as personal records, podium spots and qualifying race results (okay, let’s say it — Kona!), and find themselves missing an edge to get them there. Finding the tenacity to go really hard in a race or training session can be elusive and an athlete may find “something missing” when going at that top effort.  Recovering from an upset: a bad race, getting jostled or running out of air in the swim, or a bad bike crash may require some adjustments in your thinking. These are just a few examples of where your thoughts vs. your physical training may be holding you back from your full potential as an athlete.  

Bringing it all together during competition can be a challenge and the goal of a Performance Mental Skills Session is to help you engage your mind and move it toward your full potential as an athlete.  Every athlete is unique and as such, sessions are tailored to individual goals.  You can expect to go through a process that helps to identify what you would like to achieve and address the specific issues using a variety of effective, simple, fast, durable and instantly verifiable techniques, so you can find relief from the things that hold you back, and gain momentum toward your goals.  Fortunately, feelings of apprehension, tension, nerves or anxiety readily yield to these quick techniques, some of them taking only 10 seconds.

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With a Performance Mental Skills Session, athletes are typically on their way, and incorporating their new gains within 1-3 sessions. Each session is $60.

Sessions are held in person, via Skype or FaceTime.

Will Murray is our go-to resource for mental skills advice. He has helped hundreds of athletes from beginners to Olympians use their heads to do more than just hold their hats!

GREAT FOR

• Preparing for an ‘A’ race
• Recovering from an upset (E.g. a bad race or crash)
• Resolving the negative voices in their head
• Taming any degree of performance anxiety