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Online Coaching Tutorials

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Online Coaching

"The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievalbe.  Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them." - Denis Watley

Receive interactive, web based training systems from Coach Lizzy, allowing you to train and peak for any event.  This is cutting edge software for endurance athletes (runners, cyclists, mountain bikers, triathletes, duathletes and others) that want serious results. By working with Coach Lizzy on this online program, you can be assured you'll be provided the comprehensive plan you need to achieve your goals. You receive your own secure, private training log to view the schedules created for you based on your goals. You can track your own workouts and view graphs and reports on your own, making it a fun and motivational tool.  Coaching tools allow Coach Lizzy instant access to your data so that you'll receive coaching recommendations and guidance quickly and easily through professional online communication features. 

Personalized Multi Sport Training Programs By Coach Lizzy

  • Unlimited weekly communication by email to review, update, and plan training needs.
  • Initial consultation to review personal goals, fitness level, triathlon experience, and prior training.
  • Inspection, evaluation, and recommendation concerning your current training and race equipment.
  • Personalized plan delivered each month, including detailed daily workouts that take into account your personal scheduling needs.
  • Pre and post race call or email from Coach Lizzy to plan/review race strategy (Sport and Elite Packages).

Benefits of online coaching include:

  • Interactive training log
  • Nutrition tracking 
  • Easy access to schedules
  • Enhanced coach/client relationship

Features from online coaching include:

  • Annual training plan
  • Workout planner
  • Message board
  • Daily log
  • Reports & graphs
  • File library
  • Race/event tracker
  • Download capabilities from heart rate monitor or GPS

View of Sample Workout Planner:

Screenshot Views
 

Sample Swim Workout:

Swim 0:45 E9b

WU: 300 swim easy. 6 x 50 done as 25 drill and 25 swim. MS: 5 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 2 x 100 (20”) each same pace as #5 of first set. 200 kick steady effort. CD: 200 easy swim. Total: 1700

Sample Bike Workout:

Bike 0:45 T3e

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

 

Sample Run Workout:

Run 1:15 E2d

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

 

 

ONLINE COACHING RATES AND SERVICES

COACHING PACKAGES

   BASIC

   SPORT

    CLUB

   ELITE

                  Services

      Personalized Monthly              Training Plan

    X

    X

    X

    X

Unlimited Email Communication

    X

     X

    X

    X

Weekly Review of Daily Logs

    X

    X

    X

    X

Unlimited Plan Modifications

    X

    X

    X

    X

Phone Communication

1X/Month

2X/Month

4X/Month

Unlimited Nutrition Advice

 

 

    X

    X

Pre and Post Race Phone Call and Review

 

 

   

    X

COST PER MONTH

    $99

    $149

    $199

    $239

   

   

   

   

 

ALL PLANS SUBJECT TO:

  • $75.00 SET UP FEE  
  • 3 MONTH MINIMUM CONTRACT

 

REFUND AND EARLY TERMINATION POLICY:

Clients wishing to terminate programs early must do so in writing. 

A $100.00 service charge for program fees and set up will be charged.  Refunds will be considered on a case by case basis.  Refunds due to early termination of contract by Coach Lizzy will total the unused portion of prepaid contract.