Coaching Services

 

Personalized triathlon coaching ($120-175/month)

Since 2009, Casey has helped multisport athletes from first-time Ironman finishers to national podium finishers achieve triathlon, duathlon, swimming, running and cycling PRs at distances from sprint to Ironman by emphasizing consistent, quality training and effective race pacing. Each individualized plan is designed around your goals, experience, time limitations, training preferences, and particular strengths and weaknesses. Frequent check-ins by the athlete (daily online workout logging and monthly scheduled phone calls) are required to assure you are progressing toward your goals. An initial evaluation and goal setting consultation are included at no additional charge. All GTDC athletes also receive preferred pricing on all GTDC retail items. Additional sessions for technique development and fitness testing will be charged at a rate of $40/hr. Training with a heart-rate monitor and GPS is required, and training and racing with power on the bike is highly encouraged. If you are committed to your goals and to participating in a two-way detail-oriented coach-athlete relationship, contact Casey now to inquire about initiating individualized coaching. A limited number of Ironman, 70.3 and olympic-distance athletes are now being accepted for individual coaching for the 2018 season. Group coachiing options with Casey are also availbable at Northwest Family YMCA - please email for more information.

Three month minimum commitment. Each athlete receives personalized and detailed daily workouts (swim, bike, run, strength, recovery) with intensity indicated by heart rate/pace/power zones delivered online via Training Peaks, and detailed race plan for all "A" races. A $75 start-up fee will also be billed in the first month to cover in-person assessment of swim, bike and run performance and needs during the initial 3 month period, and a GTDC tech shirt (when available).

  • Regular clients: Triathlon or aquabike ($120/month); swim only (3 workouts per week maximum; $60/month)
  • Ideal for experienced athletes
  • Plans written four weeks at a time with no adjustments made after wrtiting
  • One 30 min phone call per month (coach initiated)
  • Email responses in 1-3 business days; limited text contact
  • High-contact clients: Triathlon or aquabike ($175/month)
  • Ideal for athletes desiring more coaching interaction or with an unpredictable schedule.
  • Plans written two weeks at a time with limited in-week adjustments available
  • Two 30 min phone calls per month
  • Email responses in 1 business day, limited text contact

Contact Coach Casey for more details and/or to schedule your initial consultation session!!

"Casey is a fantastic coach. She has such an in-depth knowledge of triathlons, training, techniques and people. She is very much a numbers and details person which is exactly what I need. Thank you Casey, I appreciate you every day!" - Dan T.

Swimming instruction ($25-120)

Coach Casey offers swim video analysis, private swim lessons, group technique classes and open water swim clinics throughout the year. Please visit the Swimming page for details!

"A coaching session with Casey did wonders for my swim stroke. Through video analysis she pinpointed all the little things that were slowing me down and recommended the drills to help me. I am swimming a lot faster and more comfortably today thanks to her seasoned insights. Thanks coach!" -- Kevin P.

Bike heart-rate zone testing ($50)

  • Heart-rate based training for cycling can help you properly keep your easy rides easy to promote proper recovery and your hard interval workouts hard enough to benefit your high-end fitness and race results
  • 1 hr session, $50, your location or coach's. Coach's trainer, your bike!
  • Athlete will warm up well and then perform a maximal effort test, increasing power output each minute as heart rate is monitored. Results of this test will be used to derive approximate heart rate zones for cycling. Advice on how to train using these heart rate zones will be provided.

(c) 2011-2017 Go the Distance Coaching

 

 

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