Packages and Pricing

Packages & Pricing:

Skills Coaching, Rehabilitation Coaching, Personal Training, Performance Training (Training Plans / Coaching Programs)

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Skills Coaching

Mountain Bike or Road Bike Skills Coaching / Off-Bike Performance Training

Meet me in-person if I am in your area, or bring me to your area for private or small group coaching sessions, tailored to your needs:

  • On-bike skills (examples: mountain bike technique for uphill and downhill singletrack riding, road bike handling technique, guided MTB or road focus rides such as climbing, descending, sprinting, cornering, interval work, drafting, pacelines, race strategy, etc)
  • Bike-specific performance training: relevant strength, mobility, and stability techniques and exercises completed off the bike.

Current Vital Motion Coaching athletes who already have a training program get 15% off these services. I am a PMBIA certified mountain bike skills coach, a USAC certified performance coach, and a Doctor of Physical Therapy.

Investments:

  • 1 hour Intensive: You have a specific goal you want focused work on in one of the above areas.
    •  $89 private, $129 2 people, $159 3-6 people
  • 3 hour Comprehensive: Comprehensive MTB or road skills session, or combination of multiple foci (bike skills + guided training, performance, or rehabilitation coaching).
    • $229 private, $309 2-3 people, $369 4-6 people

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Rehabilitation Coaching & Personal Training

1 Hour Intensive: In-person or Skype video coaching session for Injury Rehabilitation: Traumatic or Overuse Injuries or Online At-Home Personal Training

  • Comprehensive Initial Evaluation & Consultation Session (1 hour)$109
    • Rehabilitation: includes Injury & Movement Evaluation
      • Personal Training: includes Functional Movement Assessment & Goals Discussion
      • Both include a follow-up email, and video demos if appropriate
  • Follow-Up Rehabilitation Coaching or Personal Training Sessions (40-50 min)$89 
    • Both include a follow-up email, and video demos if appropriate

6 Week Package: including one Skype video coaching session per week. Breakdown as follows: one initial evaluation + basic Foundations of Movement training session (50 min), 4 follow-up training sessions where we will build and progress your rehab program (40 min), and one review/recap/Q&A session (50 min). These include a follow-up email for each call and video demonstrations (if needed). These can be done in person (extensive travel fees extra) or over Skype.

Investment: $479 (save $55)

*** If I determine that your condition or injury is not appropriate for online rehabilitation coaching, a referral to the appropriate local provider will be made (physical therapist, orthopedic physician, etc)

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Performance Coaching

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Custom Training Plans

Personalized monthly training plan based around your individual schedule and goals discussed at the beginning of the block. Includes intake questionnaire, will include both fitness and strength workouts. No personal contact with coach, communication by email will take place at the beginning of each month to plan the next training block. Suitable for single sport athletes or individuals wanting to add structure to help them reach their fitness and wellness goals.

Who is this program best for: Athletes who have a predictable personal schedule and want workouts mapped out but with the freedom to adjust on your own as necessary.

Investment: $129/mo, no startup fee

Optional additional Skype or in-person consult add-on for $76/session (15% discount)

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Advanced Coaching Program

Customized program with personalized coaching for single sport athletes or individuals looking to have a systematic approach to their lifestyle fitness and wellness goals.

Who is this program best for: Individuals passionate about their sport or active lifestyle looking for accountability and consistency to help in achieving their goals via personal interaction with a coach via weekly journaling and feedback, and the occasional phone or video conversation if the need arises. Adventure athletes (mountain bikers, skiers, climbers, thru hikers, mountaineers, etc) who have competition or personal challenge goals. People with busy lives and schedules who want to make sure they don’t lose sight of the importance of wellness in their lives, and want a coach to help them sustainably incorporate it into their schedules.

Your Advanced Coaching Program includes:

Training plan based on your season or annual goals, baseline metrics,
personal/work schedule, and other commitments; and customized to your preferences and
availability of resources (gym vs at-home strength, road vs trail, trainer vs outdoor, single sport vs multisport, etc)

– Update of training plan weekly if needed to account for schedule changes, conflicts, etc

– You will keep an online weekly journal to share with me. This will include writing how you are feeling physically, mentally, and emotionally, both during your training sessions and also, if you desire, in your daily life (work/family/etc) — as this affects your athletic life as well. Mindset is a major component of success. This will help you track your successes and challenges and your small steps to accomplishing your bigger goals. This will also help prevent overtraining and burnout. We will do this through a shared Google Drive folder. You can choose to do a small entry every day and I will review it each week, or you can choose to do one entry per week, whichever works best for you. This will help me understand both the bigger picture
and the details of how your training is integrating with your life, and help me to be a better coach for you.

– Monitoring your metrics monthly and post-event, including field test data, RPE, heart rate, TSS and power (if available).

Monthly (at least, may be more if the need arises) coaching on important pieces of athlete lifestyle and performance including components of nutrition, sports psychology, competition strategy, injury prevention, and sport
biomechanics. You will get discounts on any skills clinics or guided training rides I host.

Monthly (at least) coaching on the physical, mental, and emotional components of
returning to peak performance following an injury, if you are recovering from injury.

– If needed, a basic rehabilitation component added into your plan: ie. if you are coming
back from a traumatic or overuse injury, if you start to experience an overuse injury during
training, or if I spot a limitation in your intake Functional Movement Assessment that needs specific attention

Weekly email access to me for questions, or questions addressed in your journal entries. I try my best to respond to emails more frequently for urgent questions, but weekly is guaranteed (unless I am on an expedition, which I will notify you of beforehand).

Training videos when appropriate which can include key exercises, movement
demonstrations, and sport-specific skill demonstrations (for example: front wheel lift on a mountain bike to cleanly clear an obstacle)

Investment: $269 plus $79 startup fee which will include evaluation of your intake questionnaire, 30-40 minute intake Skype interview including Functional Movement Assessment and instruction based on results, instruction of basic “Foundations of Movement” concepts, and setup of your training system including training plan, journal, and introductions.

Optional additional Skype or in-person consult add-ons for $76/session (15% discount)

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Premium Coaching Program:

Fully customized and personalized to any adventure sport discipline, multisport athletes, competitive or committed recreational, or serious and committed wellness program.

Who is this program best for: The Premium program is for those athletes requiring a
completely customized training program that works with their personal schedule and life
demands, and includes a high level of personal attention in the form of consultation time with
their coach. This program is highly recommended for athletes who have constantly changing
personal schedules, athletes that travel frequently, and elite or developing elite athletes.

 Also suitable for comprehensive wellness programs for someone looking to have a high level of accountability and consistency in creating a healthy lifestyle. It will work well for athletes taking on non-competitive athletic personal challenges which require serious physical and mental commitment and preparation. Plans can be delivered in weekly, bi-weekly or monthly chunks and can be updated as often as necessary when your situation changes. Contact can be initiated by coach or client as often as needed.

Your Premium Coaching Program includes:

Training plan based on your season or annual goals, baseline metrics,
personal/work schedule, and other commitments; and customized to your preferences and
availability of resources (gym vs at-home strength, road vs trail, trainer vs outdoor, etc)

– Monitoring your metrics each week, including field test data, RPE, heart rate, TSS and power (if available).

Unlimited as-needed coaching on important pieces of athlete lifestyle and performance including
components of nutrition, sports psychology, competition strategy, injury prevention, and sport
biomechanics. You will get discounts on any skills clinics or guided training rides I host.

Unlimited as-needed specific coaching on the physical, mental, and emotional components of
returning to peak performance following an injury.

– If needed, a personalized rehabilitation component added into your plan: ie. if you are coming
back from a traumatic or overuse injury, if you start to experience an overuse injury during
training, or if I spot a limitation in your intake Functional Movement Assessment that needs specific attention

Unlimited email access to me for questions. I will do my best to answer emails as they come, but I will at the least be addressing emails twice per week.

Training videos when appropriate which can include key exercises, movement
demonstrations, and sport-specific skill demonstrations (for example: front wheel lift on a mountain bike to cleanly clear an obstacle)

2 hours of personal contact time per month. This is typically portioned out to a 30 minute session once per week. This is where you can provide feedback and discuss tactics, schedule changes, nutrition, specific workout instruction and anything else that will best direct you in your training. This can be done over phone, Skype, or personal video demonstration/feedback, depending on what is appropriate/necessary to the topic and your needs. (for example: you send me a video clip of you performing a certain skill or technique in your sport or in an exercise and I break it down with feedback and suggestions on technique and progression).

– You will keep an online weekly journal to share with me.
This will include writing how you are feeling physically, mentally, and emotionally, both during
your training sessions and also, if you desire, in your daily life (work/family/etc) — as this affects
your athletic life as well. Mindset is a major component of success. This will help you track your
successes and challenges and your small steps to accomplishing your bigger goals. This will also help prevent overtraining and burnout.

Example goals:
Day- fuel well for a big workout
Week- get consistent rest so you can give your best effort with training
Month- see yourself consistently improving on a skill such as cornering, climbing, cleaning a specific line, technical running, etc
Event- finishing within a certain time, nailing your race nutrition, riding smoothly, staying mentally focused, riding an A-line, placing in the top 10, making the summit of a peak, completing the objective, feeling strong with a certain group, etc

We will do this through a shared Google Drive folder. You can choose to do a small entry every day and I will review it each week, or you can choose to do one entry per week, whichever
works best for you. This is related to your training, but will be separate from the physical
component of your metrics and workouts. This will help me understand both the bigger picture
and the details of how your training is integrating with your life, and help me to be a better coach for you.

– If I will be offline for an extended period of time (more than a few days) for an expedition or race, I will let you know beforehand so we can plan accordingly. You can continue with personalized coaching for as long or as short of a time period as you like.

I recommend at least 3 mo to capitalize on significant gains, but it is possible to dial in a super focused month leading up to an event if desired.

Investment: $429/mo with $79 startup fee which will include evaluation of your intake questionnaire, 30-40 minute intake Skype interview including Functional Movement Assessment and instruction based on results, instruction on basic Foundations of Movement concepts, and setup of your training system including training plan, journal, and introductions.

BONUS: With this Premium custom training program you will also receive my full “Foundations of Movement” video course at the start of your training. This will get you ready to perform efficiently, effectively, and reduce the chances of injury. You will also have an opportunity for follow-up questions. This is a course I have developed over ten years of work as a sports medicine physical therapist and athletic performance coach. This alone is a $399 investment.