COACHING SERVICES

Your-coach offers a comprehensive yet affordable set of coaching packages. Whatever package you choose the same individual attention is offered to all from beginner to elite. The best service and a close working relationship between coach and athlete to 'get the job done'.

Your-coach training schedules are accessed on line via a comprehensive internet based framework; “Training Peaks” your training is clearly set out in calendar format and can easily be printed off if needed. The training schedules are supported with regular E mail and telephone contact. Each programme is put together specifically for the individual, we do not buy into the one size fits all approach, everybody has their own life pressures, goals, facilities etc. and we recognize these as significant factors and adapt the training schedule to fit these needs, demands and pressures.

If you want any further information or have a query then please contact us using the enquiry form on the contact page, we will hopefully be able to help if not we may know a man who can!

Coaching

Monthly Coaching Packages

Every person is unique, with individual physiology, lifestyle, time constraints, aims, family and work commitments. We work with you to design an individual programme that is designed to fit in with all your individual needs while maximising your potential.

Each athlete also has varying sporting aspirations, preferred ways of working, changing work / life itineries and time to invest in their sport, so with this in mind we have designed a number of packages to suit different athletes, I am sure one will fit your needs. If not give us a call and we can chat about your unique needs and

Package 1– with Lawrence Oldershaw (Tri NZ L2)

We recommend this package for all level and type of athlete. Especially good for those wanting to do Ironman, or qualify for world championships. Also ideal for athletes who lives change from week to week. It involves weekly 2 way feedback and the monthly programme can be adapted if necessary based on this feedback. This constant monitoring allows your training time to be optimised for best results.

What's included:

• Initial set up questionnaire and meeting / conversation
• Outline plan of how the months will look up to your target race
• Individualised monthly training programme (modified on a weekly basis if needed based on feedback) with clear session instructions including heart rates to work at.
• Free access to the internet based training programme
  - Your comments can be added on line and received instantaneously by your-coach on Email
  - Your HRM, power meter, Garmin etc. data files can be downloaded into your programme and be available for your-coach to review
  - Training can be easily printed off
• Regular test sets to monitor progress – full feedback will be given
• Unlimited Email access for any questions / queries via Email or the on line training package
• Weekly call (initiated and booked at a time to suit both parties by the athlete)
• In-depth Race planning session
  - Nutrition plan
  - Mental preparation and strategies
  - Practical plan – logistics, equipment, clothing etc.
• Discounted massage and 1:1 sessions

For this plan to be truly effective you will need to invest in a Heart Rate Monitor. Athletes are also required to have a Lactate Test or ideally attended one of our Athlete Assessment Days. This is to ensure we have as much information as possible about your working heart rates, and current athletic strengths and weaknesses. If you are unable to attend one of these your-coach sessions then we can discuss how else we can establish this information.

Cost: $200 per calendar month (+$40 initial off set up fee)

Package 2 - with Lawrence Oldershaw (Tri NZ L2)
and reviewed on a monthly basis. It is designed for those athletes who typically have a demanding full time job with limited hours to train, those who have to work hard at a good home / work / sport balance. It would suit those athletes who want to achieve in sport and have specific goals but who also see their sport as very much as enhancing their lifestyle.

What's included:

• Initial set up questionnaire and meeting / conversation
• Outline plan of how the months will look up to your target race
• Individualised monthly training programme including target heart rates or levels (this programme is not modified during the month with the exception of illness)
• Free access to the internet based training programme “Training Peaks” to view and print off training
  
• Unlimited Email access for any questions / queries via Email or the on line training package
• Monthly call (initiated and booked at a time to suit both parties by the athlete)
• Discounted 1:1 sessions

We recommend to get the most out of this plan that you invest in a Heart Rate Monitor. Athletes are encouraged and recommended to have a Lactate Test or ideally attended one of our Athlete Assessment Days. The more information we have the more targeted your training can be.

Cost: $110 per calendar month (+$40 initial off set up fee)

Package 3 - with Hugh Booten

Hugh is mentored by Lawrence, he also is building up his client portfolio. Working towards his level 1 accreditation Hugh offers a good value option.

What's included:

• Initial conversation
• Individualised monthly training programme
• Free access to the internet based training programme “Training Peaks” to view and print off training
• Unlimited Email access for any questions / queries via Email or the on line training package
• Monthly call (initiated and booked at a time to suit both parties by the athlete)

Cost: $80 per calendar month

Swim Only Package – With Lawrence Oldershaw
Happy with doing your own thing biking and running but lacking direction or bored with swimming, perhaps you want to take part in the ocean series or similar or hit the swim targets to join the police / forces then this package is for you.

What's included

• Initial set up questionnaire and meeting
• Individualised monthly swimming training programme (3 to 4 sets per week)
• 2 x 1 hour 1:1 coached swim sessions (based at Rotorua Aquatic centre) per mont

Cost: $200 per calendar month

Bike Only Package – With Lawrence Oldershaw
Happy with doing your own thing swimming and running but need more cycling focus. Struggling with gears perplexed about how to get up hills or just lacking in bike confidence? Get the attention you need and improve no end with this package.

What's included:

• Initial set up questionnaire and meeting
• Individualised monthly cycling training programme (3 to 4 sessions per week, wind trainer or out on the road, it depends on your needs, time available to train etc.)
• 2 hours of 1:1 cycle coaching (based in Rotorua area) per month

Cost: $200 per calendar month (+$20 initial set up fee)

One off Coached Sessions

1:1 Sessions – With Lawrence Oldershaw

1 Hour in duration, swim, bike or run you choose. We will focus on what you want to achieve from the session. Swimming improvement, hill climbing etc.

Cost: $75 per hour ($65 for athletes on a your-coach training plan)

Triathlete Assessment Day (6 hours) Based in Upper Hutt – With Lawrence Oldershaw
$250
Swim Assessment – Pool
Bike Assessment
Run assessment
Lactate test to set training levels
Goal setting and outline plan

Includes:
– Pool entry
– Lunch
– training set up cost waived for coaching packages
– Lactate test worth $95
– Report of days findings and lactate test results
– Video analysis

Cyclist Assessment Day (6 hours) – With Lawrence Oldershaw
$250
Bike Assessment and technique session including some video analysis
Lactate test to set training levels
Core stability and stretches for cyclists session
Goal setting and outline plan

Includes:
– Report of days findings and lactate test results
– Lunch and morning or afternoon tea
– training set up cost waived for coaching packages
– Lactate test worth $95
– Video analysis

Other Services – With Lawrence Oldershaw

Lactate Testing
$95
When you exercise you produce lactic acid, as an endurance athlete if you produce too much lactic acid it will impair your performance. The Lactate Balance Point (LBP) is the physiological point at which you will recycle lactic acid as fast as you can produce it. This test takes you to the point just above where you are producing more lactate than you can process. The LBP helps us establish a number of training levels which form a base of the training plan. This test is used to help athletes from beginner to Professional get the most out of their training.