COACHING
For the commited athlete who desires a thoughtful and personalized approach with consistent training feedback...we start from scratch and build from the bottom up to maximize your fitness for peak performance. My coaching style is casual and I take a flexible approach to meet the needs of the individual. My goal is to move you along the triathlon learning curve as quickly and safely as possible with the time you have available to train. I do this by taking the time to get to know you as a person and an athlete.
Your programming will include detailed, methodical training schedules and purposeful coaching input. Personalized workouts and training guidance is delivered via email on a daily basis. We begin with the athlete completing an assessment questionnaire and a psychological inventory, followed by an in-depth consultation to assess past training methods and results. Next, we discuss your current health status (past injuries or existing conditions), establish season goals & expectations, and review baseline & periodic testing protocols. ...and then the real 'fun' begins.
Your coaching investment includes:
- One Hour Kick-off Consultation (in-person or telephone)
- Goal Specific Coaching (ie, leading to a specific event or fitness level)
- Identifying appropriate heart rate training zones
- Dynamic Warm-up & Post Workout Active Recovery Routines
- Key Weekly Workouts, including Brick & BreakThru workouts
- 2 or 3 Week Periodization Schedule (w/ 1 recovery week)
- Goal Race Taper Planning
- Race Day Fueling Strategy
- Unlimited eMail Communication with Coach John
- One Night Stay (you & a guest) at our Guest Cottage on beautiful Whidbey Island, WA
PERSONALIZED TRAINING PROGRAMS
PoiDog custom training programs include everything you need to reach peak performance. These are comprehensive, written-to-order, periodized training plans that help you prepare from the inside out...mentally and physically. These training programs cover the four disciplines of triathlon (...SBR & Transitions), plus two critical elements to performing your best on race day: recovery and mental preparation. My custom training program offers you a complete triathlon preparation experience at a fraction of the cost of personal coaching.
PoiDog custom training programs will improve fitness and enhance your 'mental toolkit' allowing you to draw upon on race day. Dedication and consistent training is up to you...
Your PoiDog custom training program will address your individual needs and circumstances. Examples:
- athletes training for course or condition specific events
- elite athletes with specific racing goals
- athletes faced with unique physical challenges
If you would like a customized program, please contact me at CoachJ@PoiDogSports.com and provide as much detail as possible in your initial inquiry. Following the completion of a detailed questionaire and psychological inventory, we will begin the consultation (phone &/or email) process to develop your unique training program.
OTHER SERVICES
- Training & Getaway Destination -- Looking for an ideal training getaway? Consider beautiful Whidbey Island, just 35 miles north of Seattle, for a 'stay & play' weekend. Whidbey offers miles of pristine running trails, smooth roads, rolling hills (some steep ones, too) and breathtaking scenery. After a long day of training enjoy quaint island towns and gourmet restaurants...or kick back and fire up the grill at our Guest Cottage.
- Bike Fitting Service -- Coach John is a Fit Institute Slowtwitch (F.I.S.T.) certified bike fitter. He uses a Waterford Fit Master fit bike and Slowtwitch fitting protocol to develop your triathlon specific position. Fittings are conducted by appointment only at the WildeBerry on Whidbey Island. Immediate benefits of a proper bike fit include:
- Improved riding comfort and power- Increased aerodynamics and control- Professional frame and components recommendations- Mapping your unique triathlon bike fit coordinates- Running Form Analysis -- Coach John uses video clips, still photos and/or in-person analysis (preferred) to identify areas for improvement in your gait. Developing a more efficient running gait eliminates inefficient movements, reduces impact foces and preserves your forward momentum. Improved technique also reduces your risk of injury allowing you to train with consistency. Combine these benefits with a dedicated training program and you're assured of a faster race split...not necessarily because you're top end speed has increased, but because you're able to maintain your pace for a longer duration or distance.
- TLC Training on Whidbey Island -- Join me on beautiful Whidbey Island for a fun day of training tailored to meet your specific needs. If you're looking for one-on-one or small group sessions, consider TLC Training to help propel you along the triathlon learning curve. This service can be combined with one or more of those listed above to create your ultimate triathlon getaway. Contact me to discuss your triathlon goals and training needs, and we can also compare calendars.
Base/Aerobic Training
This is your best friend. How fast are you, afterall? If you think you're fast, talk to an elite marathoner or Cat. 1 cyclist...
Coach John's Keys
...for Ironman Training
Empower Your Mind
It's essential for success, whether we're talking about knowledge, discipline, patience, race strategy, nutrition, mental fortitude or 'knowing' your instrument; it all starts and ends between your ears.
Recovery & Nutrition
Spend as much time here as you do on training.
Consistency & Time
No matter how much you wind your body clock, it keeps pace to its own time, so be patient.
Inquiries, please email Tri@PoiDogSports.com
(...sorry, I couldn't resist!)
Custom programs are available for an initial fee of $99, plus $50 for each month of programming. Ex: a six month program would total $399. Athletes may receive their program in PDF format or via TrainingPeaks.com account with daily email feed (add'l TP.com fee may apply).
Initial commitment of three months at $195 / month. Thereafter, personal coaching is available on a month-to-month basis at $175 / month. No set-up fees.
Please bring cycling shoes, riding attire and don't forget your bike. Consultation $150.
Consultation $65/hr.
Tri@PoiDogSports.com
Whidbey Island, Washington
Price varies based on services selected .
PoiDogSports ... personal coaching & training plans for endurance sport athletes
