Coaching

Coaching Program Information

In all of our coaching programs, your coach develops customized training schedules to get you to race day ready to perform to your potential. He will review your training and racing history, seasonal goals, strengths and weaknesses and produce schedules customized to your unique physiology, weekly work, family, and social schedule, goals and experience. He will then go over the schedule with you to make sure you understand all the nuances.

Schedules will include:

  • Specific daily workouts, based on duration, intensity, and technique concentration
  • Race day nutrition guidelines for your priority events
  • Drills to help you develop more efficient techniques
  • Articles on topics that will help with your training and racing.

We offer a 10% discount with a 6-month prepaid contract and waive the start-up fee with 12-month prepaid contract for any of our programs.

All programs require a $100 start-up fee and include a three-month initial commitment which automatically renews for one month on the first of each month.

Platinum Coaching Package

For the athlete who wants to take full advantage of all of our services, this program provides the greatest interaction with the coach and includes all required services in one price. Athletes will meet with the coach twice weekly for technique instruction and supervised workouts, and talk on the phone several times per week, allowing for the most precise and consistent adjustments to training. Extensive testing, technique instruction, bike fit, extensive nutrition plans, clinics and seminars, and all services are included in a single price.

• Annual training plan
• Monthly training schedules
• Twice-weekly training and technique session and consult
• Constant email and phone communication
• Contact will be at both the athlete’s and the coach’s initiative.
• Free technique lessons and VO2 Max tests monthly
• Free registration at all clinics, seminars, and special events by Fitness Concepts, Evolution Running, and Lean for a Lifetime.
• Minimum commitment 3 months.
• Loans of altitude chamber, hyperbaric chamber, compression massage boots, race wheels, power-meters, etc. as needed.
• 10% discount with a 6-month prepaid contract
• Start-up fee waived with 12-month prepaid contract
• Investment: $600 per month

Premium Coaching Package

Our most popular program, the premium provides weekly interaction with the coach. Athletes will meet with the coach weekly for technique instruction and supervised workouts in our training center. Testing, technique instruction, bike fit, nutrition plans, clinics and seminars, and all services are included in a single price.

• Annual training plan
• Monthly training schedules
• Weekly training and technique session and consult
• Constant email and phone communication
• Contact will be at both the athlete’s and the coach’s initiative.
• Free technique lessons and VO2 Max tests quarterly
• Free registration at all clinics, seminars, and special events by Fitness Concepts, Evolution Running, and Lean for a Lifetime.
• Loans of altitude chamber, hyperbaric chamber, compression massage boots, race wheels, power-meters, etc. as needed.
• Investment: $400 per month

Bi-Weekly Coaching Program

The bi-weekly coaching program provides everything in the premium package, but meeting are scheduled every other week instead of weekly.
Investment is $325 per month.

Basic Coaching Program

The basic coaching program provides monthly training schedules, monthly supervised technique and training sessions, tests, or consults, and availability of the coach by email and phone throughout the month.

• Monthly training schedules
• Monthly supervised session: technique instruction, supervised training session, test, or consult.
• Contact by phone or email available throughout the month, at athlete’s initiative.
• Investment: $250 per month

Monthly Coaching Program

$150 per month plus a $100 start-up fee

The monthly coaching program provides customized monthly training schedules. To minimize cost, this program does not include ongoing contact with the coach once each month’s schedule is delivered and understood. The athlete sends the coach a feedback form each month and schedules a consult, after which a customized training schedule is developed and delivered. Additional services are offered at significant discounts on an a la carte basis.

• Monthly customized training schedules
• Investment: $150 per month

Quarterly Coaching Program

Our most cost effective coaching package provides customized three-month training schedules developed specifically for you by a world class coach. This program does not provide ongoing contact after the schedule is delivered and explained.

• Three-month customized training schedules
• Investment: $90 per month

Our Head Coach
Ken Mierke

   Coach Ken Mierke

  • B.S. Exercise Physiology with minors in Nutrition, Biology, and Psychology
  • 2-Time ITU World Champion (2-time gold medalist and 2-time silver medalist)
  • Ironman University Certified Coach
  • Cerified in Metabolic Efficiency Training (maximizing fat oxidation through nutrition and exercise)
  • 1996 Olympic Torchbearer
  • Clients have won 9 World Championships and 29 National Championships.
  • Lost 80 pounds himself and kept it off for twenty years
  • USAT Mid Atlantic Region Athlete Development Coordinator, 2002-2003
  • Featured in bestselling book Born to Run for Evolution Running techniques and for VO2 Max testing
  • Director of Training, Joe Friel's Ultrafit, 2002-2004
  • Director, Joe Friel International Coaches Symposium, 2003 and 2004
  • Instructor, USAT Coaches Certification
  • Developed coach instruction modules, which provided CEUs for USA Triathlon and USA Cycling Certified Coaches.
  • Presented conferences for Healthy Running, which provided CEUs for Physical Therapists, all over the U.S. since 2014
  • Conducted or Supervised over 9,200 tests of VO2 Max, Aerobic Threshold, and Lactate Threshold
  • Published more than 40 articles in Inside Triathlon and Velo News magazines
  • Author, The Triathlete's Guide to Run Training
  • Producer, Evolution Running: Run Faster with Fewer Injuries DVD
  • Author, Evolution Running: Run Faster and Farther Without Injury(due out 2017)
  • Producer, Lean for a Lifetime: An Athletes Guide to Losing the Last Ten Pounds DVD (due out 2017)
  • Author, Lean for a Lifetime: An Athletes Guide to Losing the Last Ten Pounds(due out 2017)

Webster’s dictionary defines fad as “a practice or interest followed for a time with exaggerated zeal”. Therein lies the problem. The phrase “fitness fad” is almost redundant. The phrase conjures up memories of “fitness expert” Suzanne Somers on an infomercial pushing the Thigh-master, Billy Blanks touting the magic of Tae Bo (or the follow-up exercise […]