As the owner of C-3, I do many things that fall under this umbrella.
I consult with race directors, athletes, volunteers, race support staff, and anyone involved in operations.
I also coach as a virtual coach for endurance sports.
I also produce podcasts as a ghost producer.
I can build websites that have and host podcasts, blogs, information, and lay websites out professionally.
If you are a professional athlete or triathlete, I can help assist you with approaching sponsors the right way to land quality sponsorship deals.
I also manage social media channels on a first come, first serve basis with rates varying due to how much involvement is needed.
Consultation for Race Season Preparation
$75
Will discuss in detail your strengths, weaknesses and help your find your best races based on experience I have gained through the podcast.
Will use what I have learned through the podcast to help plan your race season to best fit your life, work, and help you have the best time on your chosen race course.
This consists of a 75 minute to 90 minute interview with a follow up of 20 minutes.
Triathlon and Endurance Coaching
$325/month (one opening)
This includes:
1. Unlimited communication, via phone, text, facetime, and email.
2. Bi-weekly video notes walking you through the previous week’s data, and explaining the upcoming week’s workouts, expectations, requirements and needs.
3. Race Plans for your goal race, detailing how you should best tackle the race best for your ability.
4. A Facebook group for community support and for viewing weekly videos and daily discussion on an array of topics related to training.
5. Custom workouts for swim, bike, run, and strength.
6. Discounts for a Nutritionist that is certified in Sports Nutrition.
7. Goals to target specific athlete for the course of their race and check those off accordingly, from week to week.
8. Custom Zone calculations.
9. Race Report template.
10. Intake form.
11. RoadID of your selection for safety and peace of mind.
12. Same day response to text and phone calls, E-mails are 48-hour response time.
13. On the spot adjustments for scheduling issues.
14. Annual training plan (ATP) set once per year for "A Race" with adjustments as needed.
I strive for perfection in all I do. Because of this, athletes must understand that consistency is needed. For this reason, I require athletes to complete more than 95% of their assigned workouts with the exception of injury, sickness or other unforeseen life events. If you struggle with consistency in your training, I may not be the coach for you.
Are you Actively Looking for a Triathlon Coach?
Are you in the market for an Endurance Coach? If so, here are some questions I recommend asking the coaches you interview along with my answers to these questions for a comparison. I highly recommend interviewing more than five coaches to get a true understanding of what you’re wanting, what you’ll be getting, and to have a clear understanding of how much the coach will be invested into your goals.
1. DO YOU GIVE CONSULTATION PRIOR TO WORKING WITH ATHLETES?
a. Yes, always. I block out a 90 minute time frame where I ask the athlete questions and vice versa. This serves as a time where athletes can ask questions about what to expect, when workouts will be uploaded, and what data analysis looks like, along with anything else. I do charge $25 for this consultation. If you decide to come on as an athlete, this is deducted off the first months payment. If the consultation results in a consideration that is unfavorable of a partnership, this charge of $25 is non-refundable.
2. WHAT DO I GET FOR MY INVESTMENT?
a. All of my deliverables are on the Coaching Services Page.
3. WHY DO YOU COACH? (FIND AN ANSWER THAT YOU CONNECT WITH!)
a. I coach because I enjoy the journey of finding the balance of the athlete’s life, training, work, and seeing them improve. I enjoy being a part of their journey for their goal and helping them grow through their doubts and accomplish the previously thought impossible goals. The raw emotion that I have been a witness to on several occasions still leaves me in striving to do better. The relationships I develop with my athletes are part of why I coach, these relationships are more than just a coach/athlete relationship, and I am a friend, mentor, confidant, and sounding board for all things in their life.
4. DESCRIBE AND LIST YOUR ATHLETES' SUCCESSES. (A GREAT ATHLETE DOESN’T NECESSARILY MAKE FOR A GREAT COACH.)
a. I have athletes who podium at Ironman distance, and I have athletes who finish in the infamous midnight hour. I understand what it takes for all spectrums and realize the dedication it takes for all ranges of athletes to achieve their goals.
5. HOW QUICK DO YOU TYPICALLY RESPOND TO TEXTS, EMAILS, CALLS? HOW FREQUENTLY CAN I EXPECT COMMUNICATION?
a. I typically respond to texts within minutes, unless I am driving or busy. E-mails are reserved for things athletes want me to take a closer look at and give a greater amount of detailed feedback on. I typically initiate conversations with athletes. I value a high level of communication. I also attempt to FaceTime often to get a feel for how training is going and how an athlete is adjusting, physically and mentally.
6. WHAT ARE SOME OF YOUR TRAINING PHILOSOPHIES?
a. My philosophy is mentioned in the section above.
7. WHAT IS YOUR ONGOING EDUCATION PLAN FOR THE NEXT THREE YEARS? (EVERY GOOD COACH SHOULD PURSUE CONTINUED LEARNING.)
a. My education plan is discussed in the next section.
8. HOW DO YOU PLAN TO HELP BALANCE MY WORK LIFE AND TRAINING?
a. Every other Friday I send out an availability form. Within the form, there are dates for the next two weeks. I have created a spreadsheet that entails how many training hours per week they need for their goal race. Athletes fill the form out stating how much they can workout during a given week. In the later stages of training for a longer distance race, I believe it is important to dedicate time for spouse/family/significant other. Burnout and over-training can be challenging on relationships. I am intentional about this topic through all stages of training.
9. HOW DO YOU PLAN TO ASSESS WHERE I’M AT AS AN ATHLETE?
a. I conduct benchmark workouts with the athlete and ask lots of questions. I have an intake form for current abilities, equipment, and recent duration achievements for the swim, bike, and run portions. Once there is a clear understanding of where you are as an athlete, I create a Skeleton Plan for you to get better. I walk you through the different stages of training we will conduct and help you see the bigger picture. I do this through the use of video notes that I provide every two weeks.
10. HOW WILL YOU HELP ME INCREASE MY KNOWLEDGE OF THE SPORT?
a. I encourage athletes to ask questions about anything they do not understand. Whether it be regarding workouts, the overall picture, or how to set up transitions, all of this is part of the triathlon package. My goal is equip you to train and race intelligently, no matter what is thrown at you on race day.
Podcast Production
$50 per episode of 60 minutes + $150 initial setup
Recording episodes
Audio Production
Recording and formatting of intro and outro.
Posting podcast to iTunes, Spotify, iHeartRadio, and others.
Graphic design is $100 minimum for the first two hours of work. This includes three revisions. There after $50per hour there after.
Not included is social media posting or website management. This is offered on a case by case basis.