Coaching Services – Triathlon
|MAINTENANCE PLAN||ALL ACCESS PLAN|
|Startup Fee||No Charge||No Charge|
|Monthly Fee||$ 175||$ 250|
|Evaluation Process||We will get to know each athlete through an initial athlete questionnaire, email exchanges, and initial meet and greet (or phone call) to develop the right plan for YOU.||We will get to know each athlete through an initial athlete questionnaire, email exchanges, and initial meet and greet (or phone call) to develop the right plan for YOU.|
|Training Peaks Account||Training Peaks Account with mobile app access, daily workout email reminders.||Training Peaks account with mobile access, daily workout email reminder, and extensive workout and data analysis sent to your coach.|
|Training Structures||Typically 3-4 week blocks, but may vary depending on the athlete’s needs.||Typically 1-2 week blocks to further ensure the athlete is getting the ideal training needed to meet goals.|
|Workouts||Customized training plan made specifically for you.||Customized training plan made specifically for you.|
|Discounts on Private Sessions||✅||✅|
|Discounts on Bike Maintenance Services||✅||✅|
|Communication Level||Communication with coach if clarification is needed on a workout and the end of each block||UNLIMITED|
|Instructional Videos & Training Documents||We give all our athletes access to our library of training / racing/ nutrition documents as well as videos covering swim drills / technique, run mechanics, strength exercises, and more.||We give all our athletes access to our library of training / racing/ nutrition documents as well as videos covering swim drills / technique, run mechanics, strength exercises, and more.|
|Adjustments to Prepared Training||❌||UNLIMITED|
|Seasonal Strength Program||❌||✅|
|Seasonal Stretching & Flexibility Program||❌||✅|
|Advanced data analysis, regular feedback, and suggestions based on workouts||❌||✅|
|Detailed Race Strategy Plans for Races including specific fueling and power/heart rate/pace/RPE targets||❌||✅|
|Post Race Analysis and Feedback||❌||✅|
Coaching Services – Single Sport
Basic Run, Bike, or Swim Program: $75/month
- 5-6 individualized run workouts per week, 1-2 cross training/general strength sessions.
- Check-ins prior to races, feedback on workouts. Minimal communication.
Advanced Run, Bike, or Swim Program: $100/month
- 5-6 individualized run workouts per week, 2-4 personalized cross training/ strength sessions.
- Check-ins prior to races, feedback on workouts. Text/email weekly communication.
Personalized Strength Program: $100/month
- Remote Functional movement screen assessment completed 2-3xs/year
- 3-5 key strength programs personalized/week.
- Basic cardiovascular exercise scripts.
- Feedback on workouts. Text/email communication as needed. Monthly check-ins.
Bicycle Maintenance and Fitting
Come to the Kawaoka Compound for your bicycle maintenance and service needs. Elliot has built his own “bike shop” and has been working on his own bikes for the past several years.
|Overall safety inspection||Overall safety inspection|
|Brake adjustments||Brake adjustments|
|Shifting adjustments||Shifting adjustments|
|Drivetrain lubrication||Drivetrain degreasing and lubrication|
Basic Bike Fit – Free for All-Access clients. $75 for everyone else. Bike fit includes:
- Adjusting/Swapping components (i.e. stem, cleats, saddle, handlebars, aerobars) where necessary
- Adjust bike body position to achieve max power output and power
- Measuring knee, hip, and shoulder angles where applicable
Bike Test and Analysis – Come to the Kawaoka Compound for a bike test and spin stroke analysis. Test will determine your heart rate and power training zones.
Run Gait Analysis – Come to the Kawaoka Compound for a run gait analysis on a Woodway Treadmill. Proper running form is critical to staying injury-free and getting faster. A video analysis of your run form will also be used to provide feedback.
Swim Stroke Analysis – Come to the Kawaoka Compound for a swim analysis in beautiful Five Mile Lake in Auburn, Washington. Video footage of your stroke will be captured (both above and below water) to provide feedback and tips on ways to improve in the water.
Private & Group Lessons
Becca and Elliot are available for group or private lessons. We offer lessons for swimming, biking, running, and strength group training. Sessions include open water swim session (at Five Mile Lake), private swim lessons, group training rides or runs, seminars on a topic of your choice, and nutritional planning. Pricing varies depending on what exactly you’re looking for.
We also offer remote or live video lessons as well!