“Gold” Coaching:
The “Gold” Program is the most comprehensive coaching program that I offer for the serious multi or single sport endurance athlete who desires the ultimate in personal, detailed, daily programming and communication, regular telephone consultations, form analysis and review, and unlimited e-mail interaction, and more!

Here is what you will receive with my GOLD level coaching plan:
- A free account in the online training diary, Training Peaks, accessed from either the Team Pursuit Fitness.com or Coach-Al.com websites.

- Complete athlete profile analysis by me (including a discussion between us on the phone as needed) at the outset of your program (along with continual review as needed) including training and injury history, race performance, current and future race goals, and personal life issues and schedule.

- Creation of a detailed Annual Training Plan for you, laying out an entire season’s training goals and schedule.

- Completely individualized training plan, created specifically for you in Training Peaks, and built in a 1-week block. This provides the ultimate in personalization, and will include every detail you need to achieve success.  **NOTE: for GOLD athletes, this means I can immediately adjust your plan should the need arise, due to a change in your schedule, race goals, or personal needs.

- Personalized and highly detailed weekly swim sessions (triathletes), strength training programs and periodization, detailed stretching and core training workouts, as needed to ensure your success. 

- You will have continuous daily access to me for as-needed coach/athlete communication. For example, every time you log into your account and download training data or information, an email is sent to the coach, which permits immediate follow up from the coach to the athlete if necessary.

- Complete support including specific zones and instruction for training “with power” (triathletes and cyclists). Assuming arrangements can be made for you to come to me, you will have the opportunity to do a comprehensive Computrainer “Functional Threshold Power and Heart Rate” testing session, that will include complete analysis of your results, and integration of those results into your daily training.

- 1 FREE Copy of my DVD and Audio CD on Functional and Core strength for runners, Runner-CORE.

- Unlimited phone consultation and communication as needed by the athlete, for the purpose of continual follow-up and review.

- Video running and swimming form analysis and review as often as needed, using the very latest in motion analysis software. If you send video to me, I will review it in depth, and get back to you with feedback on how to improve your form.

- Assuming you can come to me, you will have the opportunity for a one-on-one swimming technique review session that will include underwater videotaping and analysis (triathletes), with detailed follow-up and review.

- Regular emails from me to you and my entire client list containing motivational and inspirational messages and training tips.

*This is what it means to truly have a personal coach! This is the absolute BEST in personal, one on one service, that I offer!

 “Bronze” Coaching:
If you desire a structured plan built just for you and want to have a coach to occasionally consult with on any aspect of your training or sport, but don’t desire the very personal attention inherent in a GOLD program, or the training benefits and coach/athlete interaction in the SILVER Program, then the BRONZE plan may be just what you are looking for. This is still, very much, personal coaching! It is not a cookie-cutter plan!

What you will receive with this program:

- A free account in the online training diary Training-Peaks, accessed from either the Team Pursuit Fitness.com or Coach-Al.com websites.

- Complete athlete profile analysis by me at the outset of your program including training and injury history, race performance, current and future race goals, and personal life issues and schedule.

- Completely individualized training plan, created specifically for you in Training Peaks, and built in a 4 week blocks.

- Your plan will include sample recommended swimming sessions. You will also be provided with a sample strength training, core, and stretching sessions for inclusion in your plan as you see fit.   

- Unlimited email access to discuss any and all questions you may have about your sport or your training.

- Regular emails from me to you and my entire client list containing motivational and inspirational messages and relevant training tips.

- A 15-minute phone consultation during the last week or near the end of the 2 month period, for the purpose of follow-up, questions, and review. All calls are prearranged by you and are made by you, to me. 

- Opportunity for one-on-one Computrainer “Functional Threshold Power and Heart Rate” testing with me, at a 5% discount off of the normal rate.

- Opportunity for video form analysis and review for running and swimming (triathletes) at a discount of 5% off of the normal rate.

- Note: this is NOT a cookie-cutter training plan. It is real and effective personal coaching!