Services

1. Bronze Plan “Basic”

This program is designed for the athlete who wants a little bit more than just a generic training plan. This program will help you achieve your goals with a personalised training plan, and interaction and assistance from your Coach. Services Included

Goal settings > Goals based upon training phase and race goal.
Training Plan (emailed twice per month) > Training program for one sport based upon heart rate data.
Client to coach contact > Clients may contact the Coach via email.
Full training review every month > A review of the training programme including goal reassessment and adaptation.

Monthly fee payable by EFT payment - R350.00

2. Silver plan “Performer”

This program is designed for the athlete who wants more involvement from the Coach, in terms of feedback, and ongoing training prescription with regards to that feedback.
There is a login feature which allows the athlete to see their training plan online and an explanation on how to carry out each training session, as well as a training diary whereby they can log their training sessions for analysis by the Coach.
It also includes training sessions based upon your heart rate, strength and core training program and a set of tests to produce a performance profile for you to check out your improvements in fitness.
To allow the Coach to assess your training adaptation you will need to fill out a training diary which you can do daily, or weekly, and it will be automatically emailed to the coach for assessment (as well as the Coach being able to access all your info on the online training diary).
The Coach will also contact you during the month so that any changes to the programme can be made for the following training period.

Services Included

“Training Peaks” Subscription > Online coaching software where you can see your training program and record all training info, and upload training data from GPS or Heart Rate Monitor.
Goal settings > Goals based upon training phase and race goal.
Training Plan > Based upon heart rate data.
Training Sessions Emailed > Daily sessions emailed direct to your inbox.
Training Diary > Daily training diary prescription for monitoring adaptations to training.
Strength & Core Training > Strength training plan to increase muscular and core strength.
Heart rate training zones > Individually calculated based upon data available from minimum and maximal heart rate.
Client to coach contact (Daily) > Clients may contact the Coach via email daily and via telephone weekly.
Coach to Client Contact (twice a month) > The Coach will contact the client twice a month to liaise about training.
Physiological Testing > A series of different home tests to identify strengths and weaknesses for exercise prescription performed monthly.
Full training review every month > A review of the training programme including goal reassessment and adaptation.

Monthly fee payable by EFT payment - R550.00

3. Gold Plan “Elite”

This program is designed for the athlete who wants more involvement from the Coach, in terms of feedback, and ongoing training prescription with regards to that feedback.
There is a login feature which allows the athlete to see their training plan online, and an explanation on how to carry out each training session, as well as a training diary whereby they can log their training sessions for analysis by the Coach.
It also includes training sessions based upon your heart rate, a flexibility program, strength and core training program and a set of tests to produce a performance profile for you to check out your improvements in fitness.
Nutritional advice during training and racing is given, as well as analysis of nutritional intake.
To allow the Coach to assess your training adaptation you will need to fill out a daily training diary which you can do daily, or weekly, and it will be automatically emailed to the coach for assessment (as well as the Coach being able to access all your info on the online training diary). The Coach will also contact you during the month so that any changes to the programme can be made for the following training period.
For stroke correction (video analysis of technique) self filmed footage can be submitted for analysis by the Coach (1 session per week)

Services Included

“Training Peaks” Subscription > Online coaching software where you can see your training program and record all training info, and upload training data from GPS or Heart Rate Monitor.
Goal settings > Goals based upon training phase and race goal.
Training Plan > Based upon heart rate data.
Training Sessions Emailed > Daily sessions emailed direct to your inbox.
Training Diary > Daily training diary prescription for monitoring adaptations to training.
Strength & Core Training > Strength training plan to increase muscular and core strength.
Flexibility Training > Produced to improve flexibility in tight muscles in the body.
Heart rate training zones > Individually calculated based upon data available from minimum and maximal heart rate.
Technique Analysis > Self filmed footage to be submitted for stroke correction.
Client to coach contact (Daily) > Clients may contact the Coach during work hours via phone or email.
Coach to Client Contact (once a week) > The coach will contact the client once a week to liaise about training.
Pre & post Race Consultation > The Coach will contact the athlete both pre and post race for strategy talk and ideas.
Race Nutritional advice > Advice on how to eat prior to, during and after a race.
Nutritional Advice and Analysis > General day to day nutritional advice and analysis of food eaten.
Physiological Testing > A series of different home tests to identify strengths and weaknesses for exercise prescription performed monthly.
Full training review every month > A review of the training programme including goal reassessment and adaptation.

Monthly fee payable by EFT payment - R950.00

4. Other Optional Extras

One off Training Plans

These are generic training plans for particular events e.g. The Cape Point Challenge, The Molokai

Technique Analysis

Self filmed footage of paddling technique to be submitted to the Coach for analysis.
One-on-One session with the Coach (on the water).

Enquire about prices for these extras or to find out which Coaching Plan is best suited to you by contacting us.

Note:

If you are serious about your goals, you will realise that training for any event takes time, and no results will appear in just a few days. Therefore I do not accept any athletes for less than a 3 month period of training.

Cancellation policy:

If you do not enjoy the service of MultiCoach, don’t worry, you are not stuck with it! If you are cancelling within one week of signing up, you are liable for a R200 cancellation fee. If it’s after the first week of signing up, you will pay out the remainder of that month only.