E Mail coaching is a system where you receive weekly training schedules every four weeks based on the fitness information that you supply below. Your schedules will be custom tailored to your ability and goals. It is the most economical means to having your training schedule done for you. From your fitness data, your training levels will be established- paces, heart rates and estimated blood lactate levels. You will receive a pace and heart rate chart that outlines this for you. You will then receive by fax or E mail, a schedule of detailed workouts. It will give lactate/training levels and your specific completion times . In the schedule, there will be certain Key workouts, which you should report back by E mail so that we can see improvement, and if you need an adjustment in your training. Email coaching includes a copy of my book, Time Saving Training for Multisport Athletes, and a year subscription to the Performance Newsletter which covers new training information.
There will be a wide range of distances depending on your race goals, and the time of year you begin training. Send me a race schedule if you know the events you plan on doing. Don't go any further than you've gone in the past 6 weeks. If you are on an Ironman or half Ironman plan, let me know your longest run and longest bike ride within the past month.
Sport rotation
I often prescribe a running emphasis with road races in the Fall. Winter is good for a swim emphasis for most people. We move into a bike phase in February and March. In April and May, we are in a balanced phase, building a combined performance level. In many cases, during the race season, there will be aditional shorter rotations. This depends on your individual strengths and weaknesses. These rotations will differ with individuals and time of year beginning training. This is where the Email coaching can take some of the benefits of the custom coaching plans. You are always free to adjust your schedule to more balanced training during an emphasis, if you wish. You just take a workout out of the emphasis sport, and add one of the other sports. You will have some sample schedules in Time Saving Training, which is provided as a part of your coaching package. You can also call or Email if you have questions.
Use the Effort level on this effort/lactate scale when filling in the effort boxes in the fitness information.
Name Address
City State Zip
Country Phone Fax
Email
Fitness Info
Enter heart rate if you know it, with effort level
Swim: 200 yard 200 meter Repeatable time with 30s rest
Effort & Heart rate
1500 m 1 mile Best within the past 6 months Effort & Heart rate
Bike: Fastest speed you can maintain for 10 min on a flat Effort & Heart rate
40k 25k Best within the past 6 months Effort & Heart rate
Run: Mile 1/2 mile Repeatable time with 1 minute rest Effort & Heart rate
10k best Effort & Heart rate
International distance triathlon splits: Swim Bike Run
Race distance: Sprint/Intl Half Ironman Ironman
The cost of E Mail coaching is $ 245 for the intitial 12 weeks, which includes initial phone consultation, year subscription to the Performance Newsletter and a copy of Time-Saving Training for Multisport Athletes - $190 each 12 weeks after that.
Payment Visa MasterCard Number Exp
Name as it appears on card
Sending check
Receive schedules by : Email Fax
If you would rather pay by check You can send it to:
Rick Niles Multi Sport Fitness P.O. Box 14401 Santa Rosa, CA 95402