Are you training with all the facts?
A finely tuned and planned training program is a key element in maximizing your training time and improving performance. One of the most important parts of a structured training plan is to train at the correct intensity. Using a heart rate monitor or cycling power meter are both excellent methods to monitor intensity during workouts and races.
Often times athletes use formulas, such as 220-age, to estimate maximum heart rate. These types of formulas have statistical value for a large population, but are not very applicable to individuals especially athletes focused on improving performance. Maximum heart rate differences are very large within people of the same age and can vary 15 to 30 beats or more off.
Using a fixed percentage of actual maximum heart rate is another popular method for establishing training zones. This method presents some potential sources of error. Athletes with the same maximum heart rate may have very different lactate threshold heart rates. One person’s LT may occur at 65% of max while the other athlete’s LT could occur at 85% of max. This 20 percentage point difference can be a 35 beat difference in actual heart rate.
Thus, when using intensity monitoring devices it is crucial to establish training zones based around your lactate threshold (LT), often times referred to as anaerobic threshold (AT), and not around a formula as in the above. Sports Science research has shown that using lactate threshold to establish training zones is the most precise way to set up training zones.
Monthly Coaching Program
Start-up interview and questionnaire, initial fitness testing, customized program including basic weight training, and monthly program review. $150/mo., $750/6 mos., $1200/12 mos. Does not include $100 one time start-up fee.
| Start-Up $100 | $150.00/month | $750/6 months | $1200/year |
|---|---|---|---|
Train Smarter Not Harder with Power
Training, racing, or fitness goals with the use of a power meter gives a much better way to track and monitor work, gauge efforts during workouts, and more exactly prescribe my exercise programs.
- Coordinate your nutrition for the best in weight control. Riding a bike requires energy expenditure and work. Knowing how much work ( in kilojoules) is part of a weight management program and your power meter will tell you this.
- Enhance your indoor training by comparing to your outside rides.
- Use the meter as a mobile testing lab to gauge your fitness.
- Gain motivation to work harder thus saving wasted time by doing precise wattage intervals.
- Improve your position and aerodynamics. Power meters track the work and the effect it has on the body, thus making it a much more effective training tool.
- Pace your efforts. When you are out riding around, racing or training a power meter helps you gauge your efforts.
- Improve interaction with teammates.
- Improve interaction with your coach. The information from a power meter is concise and clear. An objective set of facts that can’t be denied.
- Pinpoint your strengths and weaknesses.
- Analyze a race
- Track fitness changes
- Add meaning to rate monitoring
- Record your effort
(” Training and Racing With a Power Meter” Hunter Allen & Andrew Coggan, Ph.D.)
Basic
The minimum to work with power to achieve your racing, training or personal fitness goals!
- Monthly monitoring of key power meter files and workouts
- One time per week monitoring of your athlete diary
- General guidelines on how to do the workout
- Emails answered in 48 hours
- $250/month
Standard
A plan for someone who is serious and ready to take the next step in racing, training or achieving their personal fitness goals!
- Biweekly monitoring of key power meter files and workouts. Looking at key workouts and files to adjust your plan.
- Twice weekly monitoring of your athlete diary
- Revision of workouts once a week if needed
- A more detailed description on guidelines of how to properly do the workout
- Once a month contact initiated by your coach
- Emails answered in 24 hours
- $400/month
Premium
A plan to help you achieve your best
- Complete Power Meter Monitoring of your progression and analysis of all rides during the week! Day to day analysis and plan adjustment
- Daily monitoring of your athlete diary
- Instant revision of workouts
- A detailed description on guidelines of how to properly do the workout along with monthly descriptions of the phase of training you’re in.
- Twice per week contact initiated by your coach
- Emails answered in 2 hours
- $650/month
I can come up with a customized coaching solution to fit your needs if none of these plans are what you are looking for. Solutions for pre/post race strategies/tactics/reviews, event coaching with two way radios when applicable, event support, on call access to your coach, one on one personal coaching, and ride with your coach to achieve your goals.
“My services are not run like an athlete/fitness factory. I limit the amount of clients I have to give each and every one the personal attention they deserve”. — Marc, sole owner and coach.
Self-Coached Programs
| 12-Week Preparatory Phase Program | 12 Hours per week |
|---|---|
| This program will provide you with 12 weeks of training before the race season begins. This program starts off with 12 hours per week with the longest week being 18 hours. The fourth week is a recovery week with reduced volume and intensity.
This pre-season program starts by building your aerobic endurance. Then the workload is progressively increased with more volume and duration and finally the intensity is built up with anaerobic intervals and sprints. The few weeks leading into the race season should include races as preparation, both physically and mentally, for the competition phase. It is a good idea to keep a training diary for future reference. $60.00 |
This 4 week training program is designed for beginners. This program has intervals and light training days. These light training days are made to accelerate recovery. After three weeks of intensive training the fourth week is meant for recovery with less training volume and less intervals. Keep the fourth week intervals at the same high intensity as usual. The main benefit of this program is that you get structure. This is very important to gain fitness. Many beginners have no idea about how to get structure into their training. Their training consists of days with long rides and days with intervals sessions without regard to structure. This leads to over training or plateau’s in fitness. Most beginners train by riding as their riding partners/group ride. If you are a beginner you will gain fitness results by adding a little structure such as what this program provides. Intervals interspersed with days of recovery will get you good fitness. This program will give you a good starting point to accomplish your goals because it is outlined to provide structure. $40.00 |
| 14 Hours/week | 16 Hours/week |
| With this 4 week program it is strongly recommended that you have solid base miles before you start out. Three plus months of aerobic conditioning. This program is more for category 2 or category 3 bike racers looking to upgrade to category 2.
This training program is interspersed with interval and recovery days. After three weeks intensive training will take a recovery week with less volume and less intervals. Keep the fourth week intervals at the same high intensity as usual. One of the main benefits of this cycling program is that you get a good structure for your training. It is a good idea to keep a diary to track your goals and performance. $40.00 |
This 4 week training program is designed for serious riders who already have solid base miles. I recommend this program for category 3 or 4 bike racers. A device such as a heart rate monitor or even better yet a power meter for your training is recommended. During short intervals a heart rate monitor is not recommended because of lag time in heart rate of a few minutes. A heart rate monitor is still valuable because it is motivating and you’ll learn how your body performs by its use. By using power there is no lag in performance time.
This training program is interspersed with interval and recovery days. After three weeks intensive training you will take a recovery week with less volume and less intervals. Keep the fourth week intervals at the same high intensity as usual. It is a good idea to keep a diary to track your goals and performance. $40.00 |
| 18 Hours/week | |
| This 4 week training program is designed for serious riders who already have solid base miles.This program will provide the necessary structure to race as a cat 1 or 2 rider. It is recommend that you use a heart rate monitor or a power meter while training. During short intervals a heart rate monitor is not recommended because of lag time in heart rate of a few minutes. A heart rate monitor is still valuable because it is motivating and you’ll learn how your body performs by its use. By using power there is no lag time in performance.It is a good idea to keep a diary. This will help with you improve your training and keep track of your performance. $40.00 | |
Power/Wattage Profiling
Make sure your training blocks are effective with this two-day test. Recommended 2 times per year. Reveals functional threshold power, neuromuscular power, anaerobic power, and maximal oxygen uptake (VO2 max). $125
Lactate Threshold Testing
Reveals an approximation of lactate threshold heart rate and threshold power. No invasive blood draws are involved. This the minimal level of testing required to track your improvement and set your training zones. Recommended 4-6 times per year. $75
Bike Fit Analysis
My CompuTrainer’s SpinScan feature takes the guesswork out of bike fit and positioning. Let me help you get the most out of your bike. $75
Combination Savings
Functional threshold power or lactate threshold testing WITH Bike Fit Analysis $125
“Train with your coach” riding/training sessions
Let me help you fine-tune your skills and accomplish key training workouts. $30/hr
Remember the off-season can be the most important time of the year to improve your fitness level. I can put together an off-season program that will have you ready for next season, without overtraining or getting burnt out.
Method of Payment
I will accept Paypal or a personal check.
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Please send to:
Rightway Performance
c/o Marc Walter
631 S. 21 ST,
Lincoln NE. 68510
Make checks payable to: Marc Walter