GROUP TRAINING

Olympic Distance Triathlon Group Training

What you’ll get:

• A detailed 6 month training program, including swim, bike, run and strength workouts, as well specific benchmark testing to prepare you for your best event.

• A monthly meeting with the group members and Coach Katy covering topics from nutrition, how to manage triathlon transitions, bike maintenance, and more! 

• Pre-race meetings to talk through race day logistics and course specific details.

• A community of athletes supporting each other and preparing for races together. 

• On-site coach support at your events to help answer any last minute questions, calm nerves, and support your success! 

The Specifics:

• Program begins January 1, 2025 and runs through June 30, 2025

• Must have a minimum of 10 athletes

• The program is designed to prepare the group for three races: 

• Cinnamon Bun 10K in Bridgewater, NJ April 6, 2025

• Navesink Sink or Swim Festival, Memorial Day Weekend (May 25)

• Sunset Lake Tri in Bridgeton, NJ, June 22

• Athletes are responsible for registering and paying race fees

• Athletes should be comfortable swimming 1500 yards, biking for an hour and half, and running for 1 hour

• Cost is $125/month - due in full upon registration

TIER I

$99 initial start-up fee/$199 per month

• 4 week triathlon training plan

• Benchmark tests for swim, bike and run

• Unlimited email communication (all emails returned in 24 hours, often within a few hours)

• Triathlon specific strength training plan

• Minimum commitment of 4 months

Note: Not recommended for newer triathletes who may need help with form/technique (Tier II or III strongly suggested so as to allow for one-on-one sessions).

TIER II

$99 initial start-up fee/$249 per month

• All services listed in Tier I

• Unlimited text messaging (in addition to unlimited emailing)

• Customized strength program on True Coach app

• Training data feedback/analysis

• One 1 hour one-on-one session with Coach Ali or Coach Katy (your choice of swim, bike, run, strength, race planning, fueling and hydration guidance, mental fitness, etc).

• Pre-race phone call to discuss race course, pacing targets, race strategy, fueling & hydration, gear, etc.

• Minimum commitment of 6 months

Note: Must do Tier II if training for half iron distance.

TIER III

$99 initial start-up fee/$299 per month

• All services listed in Tier II

• Three 1 hour one-on-one sessions with Coach Ali or Coach Katy for the year (your choice of swim, bike, run, strength, race planning, fueling and hydration guidance, mental fitness, etc).

• One swim video analysis of your stroke over Loom.

• 20 minute phone call - 2 per month

• Minimum commitment of 6 months

Note: Must do Tier III if training for full iron distance race. Kona athletes must do Tier III in their race year.

Additional Services

24 hour cancellation/postponement policy for all lessons/fitness sessions

MAKING YOU STRONGER & IMPROVING FORM

• Standard Triathlon Training Program…$250 - includes a 1-hour initial consultation with Coach Katy, complimentary Training Peaks account, and 6 months of swim, bike, run, and strength workouts

• Sport Specific Remote Strength Training Program….$140/month - includes weekly strength training program, complete with guidance on determining proper weights, videos of all the strength moves, analysis of form, and suggestions for improvement all through an easy to use app

• Sport Specific Hybrid Strength Training Program….$220/month - includes weekly strength training program, complete with guidance on determining proper weights, videos of all the strength moves, analysis of form, and suggestions for improvement all through an easy to use app PLUS one in-person session a month

• Strength Training Session….$99/hour - in-person or virtual strength training session

• Swim Stroke Analysis…..$149 – includes Loom video of your stroke broken down, and recommended drills to make you faster and more efficient

• Swim Lesson….$119/hour (pool or endless pool)

• Run Gait Analysis…..$149 – includes video, write-up and suggestions for improvement

• Bike Form Analysis…..$149 – includes video, write-up and suggestions for improvement

• Fitness Consult…$149 - includes a one hour in-person or virtual meeting and a follow-up email summarizing training recommendations and resources.

LESSONS

• Open water swim session…..$149 (one hour session) -plus travel time

• Package of 3 swim lessons…..$330

• Package of 5 swim lessons…..$515

SINGLE SPORT RACE TRAINING

• 4 week training plan for single sport + strength training plan….$199 (plus one weekly email to coaches)

SPEAKING ENGAGEMENT

• One hour speaking engagement.....$200/hour (topics might include: open water swimming strategies, race fueling & nutrition, off-season training tips, preparing for your first triathlon, common swim stroke flaws, strength training for triathletes, etc.)