1-1 Coaching

Every 1-1 Athlete, from beginner to elite, gets the same top notch coaching and attention. Your goals are personal - your training and journey should match that. Training will be built in a way to grow fitness safely over time.

This isn’t a static plan, it’s a dynamic coaching partnership designed to evolve with you and your goals.

The goal is sustainable growth to keep you in it for the Long Game.

Programmed Training

  • Fully personalized weekly plans
  • Testing to establish training zones and physiology specific training blocks
  • Race specific builds, tapers, preparation, and strategies.
  • Always adjustable as life happens (work, illness, emergencies, etc.)

Performance Tracking & Feedback

  • Workout feedback and analysis
  • Use of RPE, HR, Power, and/or Pace to target specific zones for training and racing
  • Unlimited video analysis as needed

Hydration & Nutrition

  • Strategy development to optimize training and recovery
  • Race day fueling strategies, including race lead-in
  • GLP-1 use and/or bariatric surgeries are important to disclose and play a role in the strategies we develop.

Mindset Growth

  • While outcome goals are not discounted, there will be an emphasis on the process and strategies involved to achieve outcomes.
  • Overcoming setbacks, perceived failures, reframing failure, and testing limits are just the beginning.
  • This is an ever-evolving journey that we will take on together.

Education & Athlete Development

  • This is not just about becoming a more fit athlete, but also about becoming a smarter athlete.
  • Learn the "why" of what you're doing.
  • A focus on longterm growth and development to build fitness, confidence, and independence.

Direct Coach Access

  • Full access to Coach with communication through Training Peaks, email, calls/texts.
  • Questions and open communication are encouraged and welcomed!

More Perks of a Long Game Athlete:
  • FREE Training Peaks Premium Plan included. Already paying for a premium plan? Let me know before registering and I'll give you a discount code for your first month. When your paid plan is due to expire, I'll take over the payments.

  • Referral bonuses: Every athlete you refer in that signs on and fulfills a 6 month commitment, you will receive 50% off one month. No limits.

  • Local to Wilmington, DE? Any local athlete will receive massively discounted bike service through Girl With A Garage bike servicing. This includes one FREE tune-up per year and unlimited pre-race checks. All other services discounted 20%

1-1 Triathlon / Multisport

  • Fully integrated and individualized swim, bike, and run training plan structured to work with your schedule
  • Sport specific strength training
  • Unlimited swim video analysis and swim workouts geared toward athlete needs
  • Open water swim preparation and confidence-building strategies
  • Transition skills and efficiency
  • Bike Critical Power testing as the gold-standard, but power is not mandatory
  • Run Critical Speed testing to develop pacing zones and determine physiological limitation to guide training
  • Fueling and hydration plan tailored to multi-sport demands
  • Equipment guidance
  • Race execution plan guidance from pre-race to finish line
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1-1 Running

  • Personalized run training plan based on your goals and current fitness
  • Sport specific strength training
  • Cross-training encouraged and utilized to off-load the physical stress of running while increasing transferrable aerobic fitness
  • Use of pace as a primary metric, with HR and power as back ups, while always learning and matching rate of perceived effort (RPE) to become a more intuitive athlete
  • Critical Speed testing in order to determine accurate pacing zones, and physiological limiter
  • Block specific training as determined by the limitations found in testing
  • Race-specific builds and strategies
  • Injury prevention through load management and strength work
  • Fueling and hydration strategies for training and race day
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1-1 Cycling

  • Structured bike workouts based on power or heart rate
  • Sport specific training
  • Critical Power testing for accurate training zone creation and determination of physiological limiter
  • Block specific training as determined by the limiter found in testing
  • Climbing, cadence, and efficiency optimization
  • Indoor training guidance with integrated structured workouts (e.g., Zwift integration)
  • Bike fit and position guidance for comfort and performance
  • Fueling and hydration strategies for training and race day
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