Thursday, October 29, 2009
Thursday, October 15, 2009
About PBM coaching
About PBMC : We are a professional level endurance coaching company based in the Northeast USA. We work with motivated triathletes, runners and cyclist of all levels.
About our Coaches: PBMC coaches have years of experience working with athletes of all abilities and guiding them to new levels of performance. We only hire coaches that are dedicated to high levels of coaching education, improved coach:athlete relationships, and the highest standards. Our coaches are great athletes as well, but we realize a great athlete does NOT always equal a great coach.
About our coaching methods : All PBMC coaches use PROVEN endurance training methods and practices to guide our athletes. We don’t re-name existing scientific terms or styles; you will not find a lot of hype here. We don’t have fancy catchy phrases or products that serve as marketing tools for other coaches; we are not seeking to sell you any fad, magic pill or special coaching approach. We believe that work, consistency and smart training provide the best results.
Words like “specificity”, “periodization”, “repeatability” and “sustainability” dictate our daily workouts, based on EVERY individual’s physiology. We base our coaching on scientific principles, sports physiology and personal training and racing experience. We remain current on the latest sports physiology research and educate our athletes; we do not base our approach on ‘popular beliefs’ which more often than not are just inaccurate interpretations of existing concepts and/or models.
Our personalized coaching services and features treat every athlete as a unique individual in order to match his/her athletic goals with hid daily life activates and priorities. We don’t plan thinking in the short term but instead we focus in the long term; we don’t try to mold and/or force individuals into our way of coaching, we understand each athlete response different to training and for that reason we use our knowledge and experience to find the best approach to help each athlete. Based on that we offer guidance on your diet and training.
About our Coaches: PBMC coaches have years of experience working with athletes of all abilities and guiding them to new levels of performance. We only hire coaches that are dedicated to high levels of coaching education, improved coach:athlete relationships, and the highest standards. Our coaches are great athletes as well, but we realize a great athlete does NOT always equal a great coach.
About our coaching methods : All PBMC coaches use PROVEN endurance training methods and practices to guide our athletes. We don’t re-name existing scientific terms or styles; you will not find a lot of hype here. We don’t have fancy catchy phrases or products that serve as marketing tools for other coaches; we are not seeking to sell you any fad, magic pill or special coaching approach. We believe that work, consistency and smart training provide the best results.
Words like “specificity”, “periodization”, “repeatability” and “sustainability” dictate our daily workouts, based on EVERY individual’s physiology. We base our coaching on scientific principles, sports physiology and personal training and racing experience. We remain current on the latest sports physiology research and educate our athletes; we do not base our approach on ‘popular beliefs’ which more often than not are just inaccurate interpretations of existing concepts and/or models.
Our personalized coaching services and features treat every athlete as a unique individual in order to match his/her athletic goals with hid daily life activates and priorities. We don’t plan thinking in the short term but instead we focus in the long term; we don’t try to mold and/or force individuals into our way of coaching, we understand each athlete response different to training and for that reason we use our knowledge and experience to find the best approach to help each athlete. Based on that we offer guidance on your diet and training.
Coaching Services
Evidence-Based Personalized Coaching
Level 3 service - $250.00 per month
Power/pace/HR and metabolic fitness analysis (power meter and GPS highly recommended), past performance analysis, periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, unlimited communication (phone, text, email, logs), daily feedback via logs and weekly feedback phone call as need it, racing plans (pacing/fueling), dietary analysis and recommendations. Free training peaks account, gait analysis or bike fit included. (50% discount on additional services, stroke analysis, gait analysis and bike fit)
Level 2 service - $200.00 per month
Same as Level 3 except: plan delivered bi-weekly adjusted weekly, limited communication (phone, text, email, logs), weekly feedback via logs, bi-weekly phone call as need it, racing plans (pacing/fueling), dietary analysis and recommendations. (40% discount on additional services as gait analysis, stroke analysis and bike fit)
Level 1 service - $150.00 per month
Same as Level 2 except: plan delivered monthly adjusted bi-weekly, limited communication (phone, email, logs), bi-weekly feedback via logs, monthly phone call as need it, racing plans (pacing/fueling). (30% discount on additional services as gait analysis, stroke analysis and bike fit)
Cycling plan - $150.00 per month
Power/HR and metabolic fitness analysis (power meter highly recommended), periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, limited communication, weekly feedback. Bike fit included
Running plan - $120.00 per month
Pace/HR and metabolic fitness analysis (GPS highly recommended), periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, limited communication, weekly feedback.
Nutrition Plan - $150.00 for initial analysis and plan + $50.00 per month
Dietary analyses and diet recommendations based on athlete's specific goals such as weight loss or gain, optimal race weight, training/racing fueling, etc. This includes daily caloric expenditure analysis based on training load and other life activities, recommended daily caloric intake based training and weight goals, general guidelines dietary suggestions sources and links, including scientific evidence supporting suggestions, general day to day dietary guidelines including fueling pre, post and while training, racing fueling plans formulated from specific racing intensity, recipes etc.
Level 3 service - $250.00 per month
Power/pace/HR and metabolic fitness analysis (power meter and GPS highly recommended), past performance analysis, periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, unlimited communication (phone, text, email, logs), daily feedback via logs and weekly feedback phone call as need it, racing plans (pacing/fueling), dietary analysis and recommendations. Free training peaks account, gait analysis or bike fit included. (50% discount on additional services, stroke analysis, gait analysis and bike fit)
Level 2 service - $200.00 per month
Same as Level 3 except: plan delivered bi-weekly adjusted weekly, limited communication (phone, text, email, logs), weekly feedback via logs, bi-weekly phone call as need it, racing plans (pacing/fueling), dietary analysis and recommendations. (40% discount on additional services as gait analysis, stroke analysis and bike fit)
Level 1 service - $150.00 per month
Same as Level 2 except: plan delivered monthly adjusted bi-weekly, limited communication (phone, email, logs), bi-weekly feedback via logs, monthly phone call as need it, racing plans (pacing/fueling). (30% discount on additional services as gait analysis, stroke analysis and bike fit)
Cycling plan - $150.00 per month
Power/HR and metabolic fitness analysis (power meter highly recommended), periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, limited communication, weekly feedback. Bike fit included
Running plan - $120.00 per month
Pace/HR and metabolic fitness analysis (GPS highly recommended), periodirize annual training plan, custom training plan specific to athlete’s goals and weaknesses, plan delivered bi-weekly adjusted as need it, testing and specific training levels, limited communication, weekly feedback.
Nutrition Plan - $150.00 for initial analysis and plan + $50.00 per month
Dietary analyses and diet recommendations based on athlete's specific goals such as weight loss or gain, optimal race weight, training/racing fueling, etc. This includes daily caloric expenditure analysis based on training load and other life activities, recommended daily caloric intake based training and weight goals, general guidelines dietary suggestions sources and links, including scientific evidence supporting suggestions, general day to day dietary guidelines including fueling pre, post and while training, racing fueling plans formulated from specific racing intensity, recipes etc.
**NEW SERVICE** - Online Support and General Training plans for Olympic, 70.3 and Ironman
Online Support for the hands on self-coached athlete - Online support + General plan
20 week plans for Oly, 70.3 and IM heart rate based - $250.00 ($50.00 per month)
20 week plans for Oly, 70.3 and IM power/pace based - $300.00 ($60.00 per month)
This includes: Online Support by PBM Coaching via private BT forum only accessible for PBM Coaching athletes, personalized training levels, different plan levels (from beginner to advance), initial interview and questionnaire to recommend best plan, 20 week general plan delivered ever month to address limiters/weaknesses, monthly summary feedback.For more info click here
How does online support works?
At Personal Best Multisport we recognize there are athlete with different needs and for that reason we decided to incorporate the online support service in order to help the independent hands on athlete who enjoys working out the details of his/her particular training but who also enjoy receiving limited feedback/advice on their training program.
Through our online support service we offer 20 week training plans for different distances (Olympic, 70.3 and Ironman) and 3 different levels based on your current fitness level, experience and goals. The plans include a “how to” guide for the athlete to thoroughly understand the plan goals and terminology for the training sessions. In addition to the plans the athlete receives access to a private forum accessible only for our athletes hosted at beginnertriathlete.com
The athlete will be able to use this venue to post any questions regarding their training to PBM coaches and receive suggestions within 24-48 hrs. That way the athlete will have the opportunity to personalized the general plan as much as he/she requires to. By having access to the coaches who designed the plans the athlete will have the opportunity to better utilize the plan and improve at a greater degree.
The way it works is simple; 1st the athlete fills up a questionnaire and submit to us, we use that information to get to know the athlete superficially and based on that info we make a suggestion as to what plan level will better fit the athlete. Then we submit the 1st 4 week block plan and guides and we schedule a start up conference call to discuss the details of the plan, terminology, goals, etc. We also add the athlete to the private forum so he/she can then start a personal thread in which he/she can post any questions and/or read some other athletes experiences or some of the information we share periodically.
For the next 4 weeks the athlete does the training and he/she makes the necessary adjustments to better fit the plans to his/her particular needs with online input and advice from the coaches. At the end of week #3 the athlete completes the monthly training summary and feedback form and returns it to us. Based on that we recommend what 4 week block will fit better for his/her needs/goals and send it out. The athlete now has the next4 week plan and repeats the process.
Unlike some other online support services out there since we deliver the 20 week plans every 4 weeks this allows for a more flexibility and faster improvements as the plan will enable the athlete to target some of the weaknesses as the plan progresses.
Example - An athlete who has been training consistently for 8-10 hrs for the past year for a 70.3 which completed in 5:30hrs and with another 70.3 as the main goal for the coming season, can only train around 10-12 hrs max due to work and family priorities. The athlete would be a good candidate for a level two 20 week plan which best fits those who have trained 8-12 hrs over the past 12 months and who have a PR for a him between 5-6 hrs.
Through the questionnaire and conference call the athlete also shares other races results and vital information and we then determine his major weakness is running as through racing results he/she constantly place well through the swim and bike but fall part on the run even though execution didn't seem to be the main cause. For that reason, instead of providing a general 20 week level two plan, in addition the plan will be more run focus to target this limiter.
Before the end of the 1st 4 week cycle via, the athlete will have to return the monthly summary and based on the information we determined running should remain the focus hence the next 4 week block will continue to be more run oriented while still addressing specific swim/bike training, At the end of the second block after analyzing the monthly summary feedback we determine the focus now should be share with biking to solidify that strength while improving the run limiter hence the next 4 week block will have that emphasis and so for.
All 20 week plans are designed using the periodization concept hence the progression would be from general training to specific training. Usually the plans start with a 4 week foundation period to lay down basic fitness adaptations that will enable the athlete to handle greater loads in future weeks. Then the plan progresses to general training in which the athlete will focus specifically on limiters, then it progresses to specific training where the athlete will focus on training adaptations specific to the main event. Finally a few weeks are for over load training which will represent the tougher training load weeks before the taper time and race week.
Please notice that neither our Online Support service is NOT personalized coaching nor we offer individualized training plans. The plans are pre-design ad are developed to fit most needs of athletes in general. For that reason this services is a “hands on” program in which the athlete will do the work towards tweaking and adjusting the plan to match his/her needs. The addition of online support via the private forum will enable the athlete to ask questions to the coaches for ideas as to how to adjust the plan however the athlete will be responsible to do the work. The coaches won’t be preparing new plans.
20 week plans for Oly, 70.3 and IM heart rate based - $250.00 ($50.00 per month)
20 week plans for Oly, 70.3 and IM power/pace based - $300.00 ($60.00 per month)
This includes: Online Support by PBM Coaching via private BT forum only accessible for PBM Coaching athletes, personalized training levels, different plan levels (from beginner to advance), initial interview and questionnaire to recommend best plan, 20 week general plan delivered ever month to address limiters/weaknesses, monthly summary feedback.For more info click here
How does online support works?
At Personal Best Multisport we recognize there are athlete with different needs and for that reason we decided to incorporate the online support service in order to help the independent hands on athlete who enjoys working out the details of his/her particular training but who also enjoy receiving limited feedback/advice on their training program.
Through our online support service we offer 20 week training plans for different distances (Olympic, 70.3 and Ironman) and 3 different levels based on your current fitness level, experience and goals. The plans include a “how to” guide for the athlete to thoroughly understand the plan goals and terminology for the training sessions. In addition to the plans the athlete receives access to a private forum accessible only for our athletes hosted at beginnertriathlete.com
The athlete will be able to use this venue to post any questions regarding their training to PBM coaches and receive suggestions within 24-48 hrs. That way the athlete will have the opportunity to personalized the general plan as much as he/she requires to. By having access to the coaches who designed the plans the athlete will have the opportunity to better utilize the plan and improve at a greater degree.
The way it works is simple; 1st the athlete fills up a questionnaire and submit to us, we use that information to get to know the athlete superficially and based on that info we make a suggestion as to what plan level will better fit the athlete. Then we submit the 1st 4 week block plan and guides and we schedule a start up conference call to discuss the details of the plan, terminology, goals, etc. We also add the athlete to the private forum so he/she can then start a personal thread in which he/she can post any questions and/or read some other athletes experiences or some of the information we share periodically.
For the next 4 weeks the athlete does the training and he/she makes the necessary adjustments to better fit the plans to his/her particular needs with online input and advice from the coaches. At the end of week #3 the athlete completes the monthly training summary and feedback form and returns it to us. Based on that we recommend what 4 week block will fit better for his/her needs/goals and send it out. The athlete now has the next4 week plan and repeats the process.
Unlike some other online support services out there since we deliver the 20 week plans every 4 weeks this allows for a more flexibility and faster improvements as the plan will enable the athlete to target some of the weaknesses as the plan progresses.
Example - An athlete who has been training consistently for 8-10 hrs for the past year for a 70.3 which completed in 5:30hrs and with another 70.3 as the main goal for the coming season, can only train around 10-12 hrs max due to work and family priorities. The athlete would be a good candidate for a level two 20 week plan which best fits those who have trained 8-12 hrs over the past 12 months and who have a PR for a him between 5-6 hrs.
Through the questionnaire and conference call the athlete also shares other races results and vital information and we then determine his major weakness is running as through racing results he/she constantly place well through the swim and bike but fall part on the run even though execution didn't seem to be the main cause. For that reason, instead of providing a general 20 week level two plan, in addition the plan will be more run focus to target this limiter.
Before the end of the 1st 4 week cycle via, the athlete will have to return the monthly summary and based on the information we determined running should remain the focus hence the next 4 week block will continue to be more run oriented while still addressing specific swim/bike training, At the end of the second block after analyzing the monthly summary feedback we determine the focus now should be share with biking to solidify that strength while improving the run limiter hence the next 4 week block will have that emphasis and so for.
All 20 week plans are designed using the periodization concept hence the progression would be from general training to specific training. Usually the plans start with a 4 week foundation period to lay down basic fitness adaptations that will enable the athlete to handle greater loads in future weeks. Then the plan progresses to general training in which the athlete will focus specifically on limiters, then it progresses to specific training where the athlete will focus on training adaptations specific to the main event. Finally a few weeks are for over load training which will represent the tougher training load weeks before the taper time and race week.
Please notice that neither our Online Support service is NOT personalized coaching nor we offer individualized training plans. The plans are pre-design ad are developed to fit most needs of athletes in general. For that reason this services is a “hands on” program in which the athlete will do the work towards tweaking and adjusting the plan to match his/her needs. The addition of online support via the private forum will enable the athlete to ask questions to the coaches for ideas as to how to adjust the plan however the athlete will be responsible to do the work. The coaches won’t be preparing new plans.
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