Email: chris@empowercoachingsystems.com

What to Expect – Procedures & Requirements for Our Clients:

Training Schedules - Your training schedule will be delivered via Microsoft Excel with goals and objectives for the month included. Sometimes we write training schedules for 6-7 weeks at a time, and sometimes we write them for 3-4 weeks, depending on the time of the year we are in, and how your individual race schedule flows.

Race Schedules – You must turn in your monthly race schedule at least 5 days BEFORE your current training schedule ends, so we have adequate time to write your new schedule. The race schedule must include: race days, type of race and travel days.

Life Schedules – You must turn in your “life schedule” at least 5 days BEFORE your current training schedule ends, so we have adequate time to write your new schedule.  Your “life schedule” is described as all of the events that will affect your training program. For example, longer than normal work hours, vacations, work travel, events, such as weddings or other things, which will not allow you to train on a certain day.

Payments – Payments must be RECEIVED by the 5th of the month, for that coming month of training. Regardless of how many weeks of your training schedule we have written, your payments are due monthly. You may pay through personal check or money order, made payable to Empower Coaching. Credit cards are also accepted through Paypal.

Commitment – Recognizing that the training benefits of a specialized program take time to develop and reap performance rewards, each client is required to commit to a period of training for at least 6 months with Empower Coaching Systems.

Cancellation Policy – If an athlete needs to cancel Empower Coaching Systems for any reason, the athlete must cancel in writing with at least 30 days notice.

Required Materials – Heart rate monitor, cycling computer, cadence monitor (optional but recommended), signed release form, e-mail address, and Microsoft Word and Excel computer programs.  If you choose to download your power or heart rate files for our analysis, you may do so at the Training Peaks website (www.trainingpeaks.com).  We have a coach’s account with them and use WKO+ to download your files.  If you wish, you can pay Training Peaks for a one-year subscription as a self-coached athlete.  Then simply send us your login and password and we will add you to our coach’s account.

Training Journal – You need to keep a daily training journal so that we may track your level of fatigue, improvements, problem areas, etc. In this journal you will want to record:

1. waking heart rate

2. weight (record but don’t pay attention daily, and then average weekly)

3. general energy level

4. amount and quality of sleep

5. workout description

6. changes in training from scheduled workout

7. any emotional or outside stress that may be affecting you

8. questions for us

9. changes in goals or notes about things we need to discuss

You are also welcome to keep your training log/journal for us to view on trainingpeaks.

Heart Rate and Power Training Zones – You must provide us with your age, as well as the highest heart rate you have seen on your heart rate monitor within the last year. Initially, we can calculate your heart rate training zones based on percentages, and we will e-mail them to you. Within 3-4 weeks of beginning our program, you will perform a field test, which we will analyze and then give you your zones for heart rate and for power (if you have a power meter such SRM, Ergomo, Quarq or Power tap).