CYCLING SPECIFIC COACHING 

COACH - MICHAEL O'ROURKE - USAC Certified Level 2

Downtown Auburn Criterium - May 2009A Solid Silver Medal PerformancePhoto by John Mackey, Auburn, CA

   

My Philosophy

What is appropriate physiological training? If it were simply volume, those who put in the most hours/miles would be the best. If it were pure intensity, those who pushed themselves the hardest would prevail. If it was someone's favorite workout, everyone who copies that “magic workout” or training pace would rise to the top. As it turns out, each individual has their own way of adapting and any successful training plan must recognize this. A smart coach will recognize this as well.

Coaching is a profession requiring both art and science. The building blocks for an optimal performance are many, must be constructed in a proper sequence and must recognize that each individual has unique triggers and responses. Some of these building blocks are correct technique, positive mental attitude, proper diet and precise physiological training.

Ask yourself, do you know if all those miles/hours of training are paying off?

I can help you maximize your training so that you are spending the right amount of time at the right intensities, in the right sequence, to get the most efficiency out of your time and effort. I can write entire customized training programs, consult with you about the one you have, or anything in between. I can find out how hard your body is working to deliver different speeds or power outputs, and judge the different training levels you ought to be working at accordingly. In other words, I base my analysis and plan on you, not the average, not what works for most people, but you in particular.

Complete Coaching: $190/month* includes:

• Initial 1 hour consultation
• Initial fitness assessment and body comp analysis w/ 6week follow up
• Training zone analysis
• Fully customized daily training schedule in monthly format  w/training zones
• 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

 *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). 

Budget Training Plan: $120/Month* includes:

• Initial 1 hour consultation
• Fully customized weekly training schedule in monthly format 
• Monthly goal setting and review
• Weekly email and phone contact (up to 2x/week)
• Limited riding with coach when/where available
• Guidance with equipment, skills, nutrition, supplements, tactics, & mental skills
• Repeated fitness assessment as needed for $35 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).

Pre-Built Training Plan: $300 includes:

• Initial 1 hour 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 Discount** (4 or more members)

•  20% off Complete Coaching Package
• 10% off Budget Coaching or Pre-Built Training Packages.

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

DECIDE. COMMIT. SUCCEED.

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