Home
Benefits
Services/fees
About me
Testimonials
FAQ
Contact









For full-service cycling needs:























A wide range of fitness services at reasonable rates

  1. Select items from the Services below.
     2. Read through the Delivery Methods and Fees.
         3. Contact me for a free consultation and quote.


Services

Any of the topics below can be combined into a customized fitness plan. If you don't see what you need, just ask.

Fitness, Strength, Endurance, Weight Management, Nutrition
  • Basic fitness for a healthy lifestyle
  • Fitness and nutrition for weight loss
  • Cardiovascular fitness and endurance
  • Strength training and toning
  • Testing for strength, endurance, and body composition
  • Sport-specific conditioning
Customized Running Programs, Coaching, and Testing
  • Introduction to running & racing for fun, fitness, or competition
  • Custom training schedules for 5K through marathon
  • Marathon training
  • Race pacing plans
  • Custom speed workouts
  • Strength training for runners
  • Video gait and running-form analysis
  • Cross-training and active-rest strategies
  • Injury prevention practices
  • Nutrition for maximum performance & recovery
  • Heart-rate, effort-based, VO2max, and VDOT training and pacing
  • Performance testing (max heart rate, anaerobic threshold, lactate threshold, VO2max)
Consulting
  • Public speaking, presentations, and classes
  • Wilderness trip planning for hikers, backpackers, canoeists, and kayakers

Delivery & Fees

My services are customized to meet your needs and my fees are too. After your free consultation I'll provide you with a detailed estimate. The chart below shows the basic fees for various delivery methods.
(If you don't see what you need, just ask.)

  • In-person services are available by appointment:
         Weekdays: Before 9AM / After 4PM;  Weekends: 6AM - 6PM

  • Ask about free services for school, church, community, and
        non-profit organizations

  • Train with one or more friends with a group discount

    Service Description In-person* Phone or
    e-mail
    Initial Consultation Questionnaire, evaluation,
    & discussion    		 FREE FREE
    Customized Training Plans
  • Detailed daily workouts showing exercises, intensities, nutrition, etc.
  • Includes 2 hrs. in-person or 1 month online training to get you started
    		• Starting at $50
    		 Starting at $50
    (e-mail)
    Personal Training & Coaching
  • Guided workouts, testing, demonstrations, motivation, etc.
  • One phone call per week plus unlimited e-mail
    		• $30/hr
    		 $40/mo
    Consulting or Speaking Talks, presentations, adventure trip planning, gear advice, etc. $30/hr
    		 $30/hr
    Long-term
    or Special Packages    		 On-going training, coaching, event preparation, classes, etc. Contact for quote Contact for quote

    * Travel charges may be extra


    		•  Popular Plans
     • You don't need a    gym to get fit
     • Strength training    fundamentals
     • Use your gym    time wisely
     • Intro to safe &    effective running
     • Run a marathon    with confidence
     • Faster running:    5K to marathon
     • Sports    conditioning
     • Wintertime    outdoor fitness
     • Losing weight    with exercise