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ENDURANCE
PERFORMANCE
Coach Dr. Troy Smurawa
P.O. Box 2132 Hudson, OH 44236
330.338.1749 e-mail:drtroy@christianrunning.org
COACH Dr. TROY SMURAWA
RUNNING TRIATHLON MULTISPORT CYCLING
The different types of coaching services available:
1. Online personalized coaching
Cost: $75.00 per month
Includes:
- Weekly individualized training plan given in 4 week blocks
- unlimited email interaction
- Weekly feedback and training advice
- General training information guidelines
- Strength training program
- Training and racing information on the following topics:
-Training principles
- Racing principles
- Injury prevention
- Treatment principles of common injuries
- Training and racing nutrition
- Running biomechanics and techniques
- Cycling biomechanics, techniques and bike fit guidelines
- Swimming biomechanics and techniques
Training programs are based upon any combination of the following physiologic determinants:
Distances, Race performances, Heart Rate Max, Lactate threshold and/or VO2 Max.
2. Individualized Training Plans
Marathon, Triathlon, or Cycling Training program
Includes a one time 12 to 16 week detailed training program
Cost: $50.00
3. Biomechanical Evaluations
Running Cost: $50.00
Cycling Cost: $50.00
Swimming Cost: $50.00
All Three Cost: $125.00
Biomechanical evaluations include:
Video analysis (running, swimming, cycling)
Gait analysis (running)
Evaluation of bike fit (cycling)
Individualized strength, conditioning and training program
- based upon results of evaluation(s)
General strength and conditioning exercises
4. Lactate Threshold Testing
Initial Follow-ups
Running $75.00 $50.00
Cycling $75.00 $50.00
Both $140.00 $90.00
Lactate threshold testing is done in a step wise gradient of increasing effort to determine your
training levels based upon lactate threshold. Each test requires a maximal effort test at which a
small sample of blood will be obtained for analysis.
One-on-one personal coaching depends upon the number of sessions.
The cost is $50.00 - $75.00 per session.
Please contact me to discuss the various options.
