CYCLING SPECIFIC COACHING 

COACH - MICHAEL O'ROURKE

Check out "Workout by Michael O'Rourke"posted in the Sunday September 7th edition of The Sacramento Beehttp://www.sacbee.com/107/story/1211351.html
   

Philosophy

Whether you are a mountain biker, road racer, or just want to improve your cycling, great coaching can help. Every athlete has unique needs, circumstances and ambitions. Great coaching goes far beyond simply dispensing training plans and monitoring results. A great coach - the complete coach - is a compilation of many things; teacher, motivator, advisor, organizer, risk manager, representative, role model, and resource. The complete coach takes on the athlete’s challenges as his own, and always stands for your success. It is my quest to be that coach.

Education and Certifications

• USA Cycling certified coach (level 2)
• USAC Mentor
• AFAA Certified personal trainer

Specialties

• Training with limited time (especially for masters athletes)
• Training with power meters
• Criterium and Road Racing
• Cross Country mountain biking

Experience

• President, team coach – Victory Velo Racing
• Expert level x/c racer, 7 years experience
• Cat 2 road racer, 5 years experience
• X/C runner, 9 years experience
• Strength and conditioning coach, 4 years experience
• Owner, trainer - ProActive Personal Training & Fitness Education
• Physical Therapy Aide, 2 years experience
• Participant of USAC Mentor Program
• Western Regional Coach, Ride to Empower team

Complete Coaching: $190/month* includes:

• Initial 1 hour consultation
• Fully customized daily training schedule in monthly format  w/training zones
• Training zone analysis
• Weekly power/H.R./training file analysis
• Continuous goal setting and review
• Weekly email and phone contact (minimum 2x/week)
• Limited riding with coach when/where available.
• Guidance with equipment, skills, nutrition, supplements, tactics, mental skills
• Repeated fitness assessment as needed for $50 per assessment

*Initial set-up fee of $65 includes performance testing, body comp analysis and athlete file set up. (Set up fee waived for 6 month commitment). Subtract $40.00/month w/out power files.

 Pre-Built Training Plan: $300 includes:

• Initial 1 hr consultation
• Semi-customized training schedule
• Limited email/phone contact (limited to 2x/wk)
• 1 time creation of three month training schedule
• Guidance with equipment, skills, nutrition, supplements, tactics, mental skills
• Repeated fitness assessment as needed for $50 per assessment

Group/Team Training Plan: $150/Month^ includes:

• Initial 1 hour consultation
• Individual training zone analysis
• Fully customized team training schedule in monthly format** 
• Weekly power/H.R./training file analysis
• Continuous goal setting and review
• Weekly email and phone contact (minimum 2x/week)
• Limited riding with coach when/where available.
• Guidance with equipment, skills, nutrition, supplements, tactics, mental skills
• Fitness assessment every eight weeks
• Repeated fitness assessment as needed for $50 per individual, $80 per pair

^ $150 each member, minimum 4 riders to qualify for rate.

** recommended for riders of similar ability & interests. Call for details.

Consulting fees: $65.00/hr. (minimum charge) for each and any service individually.

Call for details.

Michael can be reached at ProActive 530-888-0727 or morourke@proactivepersonaltraining.com