Overview

ENDURANCE COACHING

Expert Coaching that Guides some to their First Finish Line and Others to the Finish Line First

Endurance Coaching includes a range of programs that prepare athletes to maximize potential in triathlon, swimming, cycling, or running events. These programs include long-term services such as group and personal coaching as well as one-time private sessions with a variety of options to meet individual needs and budgets.

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Group Coaching

Triathlon Group Coaching

Endorphin Fitness Group Coaching is a comprehensive training program for all ability levels. Below are the details of what is included with the program as well as the practice schedules for both West End and Southside locations.

Single Sport (Road, Mtn. Bike, Run) Group Coaching

Our single sport programs give road cyclists, mountain bikers, and runners affordable, expert coaching in a group setting.  Athletes have access to coached workouts and a detailed training plan built with your race schedule and long-term development in mind.  Our training programs have helped athletes of all abilities achieve their goals.

Online Coaching

Online Coaching allows athletes across the country to experience what has made Endorphin Fitness the most successful coaching organization in the Mid-Atlantic.  We offer 3 options to meet a variety of needs.

What Makes Us Different

• Our programs are never canned.  We take each individual's needs and goals very personally and create a program that fits them.  
• We communicate better than anyone and pride ourselves on our response time.  Our expert coaches personally look at all our athletes' workout data including analysis of power, heart rate, and pace.  
• We are detailed.  When we write a workout for you, there is no question what we want you to do.  
• We are great with all levels.  We coach professional off-road, Ironman, and short course athletes, juniors, those new to the sport, and others who simply want to stay "happy, healthy, and married."
• We look at the complete athlete - not just their workouts.  
• We have a proven track record of taking athletes from middle of the pack or even beginner to the top of podium. 
• Our rates are affordable.  Starting at $95/month, most can afford some of the best coaching available anywhere. 

Custom Personal Coaching

This is the ultimate in coaching: a completely unique and highly detailed training plan built 100% around you, daily coach analysis and feedback on workouts, and unlimited phone/email contact with your personal coach. First, your personal coach will work with you to develop long and short-term goals as well as a strategy for accomplishing them.  You will then be given daily workouts delivered through a user-friendly online interface that allows you to provide feedback and upload power, heart rate, and pace files for your coach to view and analyze providing you with detailed feedback daily.  If you ever have questions, you will be able to email or call your coach anytime.  In addition, you receive 15% off private sessions, $25-50 bike fit discounts, and 15% off in the EF Bicycle & Tri Shop (excluding bikes & mechanic service), access to the team forum, and unlimited access to the EF Training Center.

Pricing

• 12 Month Commitment: $225/month
• 6-11 Month Commitment: $255/month
• 1-5 Month Commitment: $275/month

Semi-Custom Personal Coaching

Pricing

• 12 Month Commitment: $95/month
• 6-11 Month Commitment: $115/month
• 1-5 Month Commitment: $125/month

Pre-Built Training Plans

Affordable, proven training plans that have been used to get hundreds of athletes to their goals. Triathlon (sprint to ironman, junior, Xterra), road cycling, mountain biking, and running plans available. Also included is access to the team forum for guidance from coaches and athletes as you progress through the plan.

Pricing

• Sprint Triathlon Plan (12 Weeks): $75 One-Time Fee
• Int'l/Olympic Triathlon Plan (16 Weeks): $95 One-Time Fee
• Half Ironman Triathlon Plan (20 Weeks): $125 One-Time Fee
• Ironman Triathlon Plan (24 Weeks): $145 One-Time Fee
• Cycling or Running Plan: Rates based on distance & time needed to train

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Private Sessions

Private and small group private sessions to meet the individual needs of the person or group for both EF team members as well as those who are not regularly involved in an EF program.

Options

Single Hour, 6-Pack, 12-Pack, 24-Pack, Semi-Private Sessions

• Swimming Technique (with underwater video analysis in Endless Pool)
• Cycling Technique (using Computrainer)
• Running Technique (with video analysis)
• Triathlon Transitions
• Strength Training
• And more...

Pricing

• Single Session - $70/hour
• Package of 6 - $65/hour ($390)
• Package of 12 - $60/hour ($720)
• Package of 24 - $55/hour ($1320)
• Semi-Private Rates Also Available

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Custom Coaching Consultation

In these 1.5 hour consults, an expert coach will develop a 12-24 week Custom Training Plan featuring:

• Key Weekly Swim, Bike, and Run Speed Work/Intensity
• Long/Endurance Workout Progression (Time & Distance)
• Individualized Weekly Training Layout & Race Week Taper Layout
• Customized Training Zones

Pricing

• $250 for initial consultation
• $100/hour for follow up consultations

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Bike Fitting

Our bike fit technicians have years of experience with making sure riders are in their optimal position for better performance, comfort, and injury prevention.

Serotta Fit $250

Your fit begins with a consultation to assess your goals, past injuries, current discomfort, range of motion, riding experience and more. An expert fitter will then apply principles of physiology and biomechanics to tailor your customized position. The Serotta Fit Bike Technology allows us to find your ideal position without the limitations of a static bike. As adjustments are made, you will be able to feel the difference instantly. The perfect fit is perfect because it's unique to you. You will be more efficient, more comfortable, and safer than ever before.

To schedule your bike fit, please call our shop at 804-741-1599.

Standard Fit $175

Our standard fit does not use the technology of the Serotta Fit Bike, but provides a more economical option using your bike while still using expert fitters.

To schedule your bike fit, please call our shop at 804-741-1599.

Performance Testing

VO2 Max Testing

VO2 Max Testing for cycling and running which establish the following:

• VO2 Peak - An indicator of fitness, VO2 Peak is a measure of your ability to sustain high-end intensity and overall fitness.
• Anaerobic Threshold (AT) - The heart rate and VO2 at which you switch from using predominantly aerobic means for energy to anaerobic means. In the simplest of terms, this is when your body begins to drastically break down.
• Individualized Heart Rate Zones - From this test, we can individualize seven heart rate zones to ensure you are hitting the correct intensity in training and during races.
• Key Workouts to Improve - Once the previous metrics have been determined, the coach you tested with will be able to provide you with workouts that will improve any weakness you may be exhibiting.

Technique Analysis

Working one-on-one with an expert coach, these sessions establish form strengths and limiters as well as providethe athlete with drills to perfect swimming, cycling, and running technique. Swim and run sessions use video analysis and cycling sessions utilize real time feedback through Computrainer

Pricing

• Single Test (Run or Bike) - $100
• VO2 Test + One Hour Technique Session (Run or Bike) - $150 (save $20)
• Triathlon Testing Package (2 VO2 Tests + 3 Technique Sessions) - $350 (save $60)

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Power Testing

With a variety of methods of obtaining power information, Endorphin Fitness coaches will provide a full analysis of data post-test to create individual training zones and pinpoint areas to focus on with your training.  Any of the following power tools will work great for this test.

• Powertap Wheel (EF has these and will install for the test)
• Powerbeam Trainer
• Personal Power Unit

Pricing

• $35 for set up and analysis of data

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