Training Services

READ "THE NEW YORK TIMES" ARTICLE on AGE-BASED MAX HEART RATE

No Pain, No Gain ?

This mentality has gotten many of us in trouble – especially some very talented endurance athletes.  Current exercise science tells us otherwise.  If we conduct our training around the use of heart rates, we can successfully periodize training to peak for specific events, if you are a competitive athlete, or improve overall fitness annually, year after year, for the fitness enthusiast.  Regardless of which category you place yourself, in the winter months, you should be focusing on re-building your foundation with aerobic base building.  To have a solid house, you must have a solid foundation.  You cannot put on the roof before the walls or the walls before the foundation.  The fitter you want to be, the greater your endurance base needs to be.  You also need to balance periods of intensity with periods of rest to make progress.  Working out at high intensities all of the time (the proverbial no pain, no gain mentality), you can actually train your body to burn sugar (glycogen) versus fat, and actually gain weight.  This can be avoided with the proper balance of aerobic versus anaerobic activity, including strength & flexibility training.

We can assess body fat composition, recommend the proper exercise and diet prescription to achieve weight goals, and coach you along the way with specific cardiovascular activities and strength & flexibility training.

Why do you need a training plan?

As with any goals that you set for yourself, if it isn’t in writing, the likelihood of achieving the success you seek will be limited.  This isn’t some canned training program you could buy anywhere on the internet.  Our coaches spend several hours with you, face-to-face, discussing where you have been, where you are now and where you’d like to be.  From this interview, we develop a personalized plan for you to follow to achieve your fitness or event-specific goal.

Training Plan Rates:

• Personal Training Plan Preparation and one month of coach follow-up
  - Includes extensive interview, personalized plan in PDF format, plan covers one month of training  - $200 
  

• Unlimited email and phone follow-up for an additional monthly fee, please contact ATS for more information

One on One Skills Coaching (swim, bike or run):

• $50/hr. for training plan clients

• $75/hr. for one time coaching session

• $70/hr. for package of three one on one sessions