Program Description
B&S Fitness's primary goal is that you enjoy your training and racing. Winning a race is a beautiful thing, and we will help you do that, but just getting out there and training is the place in which we dream and create dreams. We will help you learn about different training methods and how to apply them, as well as be a guide and mentor as you prepare for a competitive and successful season. We use a combination of strategies for training, primarily zone training & periodization, plyometrics, and mental acuity. We firmly believe in adequate recovery and will help you avoid over-training, over-use injuires and obsession.

We work with all levels, ages and abilities so don't be shy...give us a tri!

Below are different coaching packages and services that will fit all budgets, levels and schedules. Contact us to mix and match coaching options.

Private Training/Consultation - Meet with a USAT Certified coach to go over a post-season or off-season program for YOU which will include training and races. This will keep you on the right track and figure out what you need to do to improve in all aspects of the sport and stay focused. It will all be individualized and be based around your schedule, level, needs and personal goals.

Cost: $75/consult (Included in gold package - coached athletes $50)

By Appointment only. Contact Brandi to schedule.

Lactate Threshold Testing (Bike or Run)

Cost: $75/session (Included in gold package - coached athletes $50)

By Appointment only. Contact Brandi to schedule.

What you will get - LT Threshold, specific training zones, estimated VT threshold, & max heart rate.

This test establishes the lactic acid threshold through an increasing workload on either bike or treadmill.  This will provide an evaluation of aerobic efficiency. You will be provided with target training heart rate ranges based on this information. (We recommend triathletes complete this test twice – once for biking and once for running – on two separate days.)

The maximal lactate steady state or the lactate threshold is the single best indicator of endurance performance known. Generally the athlete with the maximal lactate steady state at the higher effort level (speed or power) will be faster in an endurance event. Increases in the maximal lactate steady state are almost always accompanied by improvements in race performance for endurance events. So frequent lactate threshold testing (every 4-6 weeks) is usually the best indicator of potential race performance for endurance events. It is also generally the best measure for improvements due to training or a lack of response to training.

Swim Coaching and Programs

Click here.

Gold Package

$250 first month - $175/month after

Program Includes:

• Includes initial Lactate Threshold Testing in the bike and run.
• Follow up LT Testing is only $50/test.
• Initial meeting/phone consultation to set-up your season plan, periodized schedule and race goals.
• A weekly personally designed training program based on your schedule and goals.
• A personally designed free weight program to help you reach your goals. We will meet at the B&S Sport Science Facility to go over program. (If applicable)
• Performance nutrition plan included.
• Includes Training Group Workouts May-August (weekly group workouts).
• Email or phone (if needed initiated by you) communication weekly.
• 1x session a month in the sport of your choice OR 1 consultation and 1 follow up with our certified sport nutritionist from the 2nd month on.
• Additional Personal Training/Coaching Sessions are an option for a reduced fee of $50/hour– this is great for people who would like additional “real” coached workouts.
• Workoutlog.com Annual Plan: An online coaching program that provides constant feedback and monitoring. Includes workout login by athlete, detailed workouts provided by coach, workout progress and tracking with reports and graphs. The program provides a detailed outline of the training cycles building to your goal race as well as off season focus phases and long term planning. Integration of all performance factors such as conditioning, strength, mental training, and flexibility ensures that all the details are incorporated into your plan.

Silver Package

Month: $115/month

• Optional LTT (Lactate Threshold Testing bike and run $50/each)
• Initial meeting/phone consultation to set-up your season plan, periodized schedule and race goals.
• Weekly/Bi-Weekly personally designed training program based on your schedule and goals.
• A personally designed free weight program to help you reach your goals. (If applicable)
• Performance nutrition plan included.
• Email or phone (if needed initiated by you) communication monthly.
• Additional Personal Training/Coaching Sessions are an option for a reduced fee of $50/hour– this is great for people who would like additional “real” coached workouts.
• Workoutlog.com Annual Plan: An online coaching program that provides constant feedback and monitoring. Includes workout login by athlete, detailed workouts provided by coach, workout progress and tracking with reports and graphs. The program provides a detailed outline of the training cycles and estimated weekly volumes building to your goal race as well as off season focus phases and long term planning. Integration of all performance factors such as conditioning, strength, mental training, and flexibility ensures that all the details are incorporated into your plan.

• Optional LTT (Lactate Threshold Testing bike and run $50/each)

• Initial meeting/phone consultation to set-up your 3 month plan, periodized schedule and race goals.
• A 3-Month training program based on your schedule and goals - designed each month.
• A personally designed free weight program to help you reach your goals. (If applicable)
• Performance nutrition plan included.
• Phone or email communication monthly (if needed initiated by you).
• Additional Personal Training/Coaching Sessions are an option for a reduced fee of $50/hour– this is great for people who would like additional “real” coached workouts.
• Workoutlog.com Annual Plan: An online coaching program that provides constant feedback and monitoring. Includes workout login by athlete, detailed workouts provided by coach, workout progress and tracking with reports and graphs. The program provides a detailed outline of the training cycles building to your goal race as well as off season focus phases and long term planning. Integration of all performance factors such as conditioning, strength, mental training, and flexibility ensures that all the details are incorporated into your plan.

Coaches

Brandi Dion, NSCA-CPT, USAT LI

Steve Dion, MeD, C.A.G's

Mike Kane, USAT LI

Michelle Sek, Swim Coach, NSSC