Individual clients: My experience ranges from working with an overweight busy executive, a full time athletic working mother with two small kids, and an older cyclist racing time trial events and triathlons. All achieved their goals, including qualifying and participating at age group nationals.
Women’s Triathlon Training: From 2011 – 2013, I coached a women’s specific triathlon training program for the City of Annapolis. In the winter, we utilized spin bikes and an indoor track at the rec center, and swim lanes at a local pool. In the summer we were outside, including open water swimming. In the summer of 2013, I developed an outdoor women’s triathlon program including practice triathlons that was run separately from the city.
Annapolis Triathlon Club: I did a lot of volunteering with this club. I organized a series of open water swims and training clinics, managed the club’s participation in the USAT National Challenge Competition, and developed a weekend long spring training weekend.
Annapolis Multisport Challenge: This was a program I set up as a “Survive the Holidays Challenge” beginning the week of Thanksgiving in 2011 and finishing the week after New Years in 2012. The goal was to utilize the group interaction to motivate each other to minimize holiday weight gain and maintain (or develop) some consistency in aerobic and strength/flexibility training.
I set up a Facebook group and a big google spreadsheet that everyone had access to. I developed minimum training requirements per week (2 swims, 1 bike, 2 runs, 2 strength/stretch workouts). A workout had to be 30 minutes to qualify. Folks would log their own workout times on the spreadsheet. Every week I highlighted different performances. I didn’t want to simply value the workout junkies who logged huge hours in one sport. So I created a scoring plan that gave bonus points to those who completed the range of workouts. I included a nutrition component, rewarding folks for eating fruit and vegetables at every meal. I also created extra credit points each week for things like trying a new swim drill, or eating a vegetable or fruit they hadn’t tried before. Weight was tracked by posting net gain/loss week to week so nobody would be embarrassed. Folks who didn’t need to lose weight got points for maintaining. We all had a lot of fun with this.
Swim Coaching: I coached the Truxtun Park summer masters swimming program for City of Annapolis in 2012 and 2013. It was a program that ranged from lifelong competitive swimmers to newer swimmers focused on triathlon or fitness. In 2013, the program sold out.
Separately, I developed and launched a daytime masters swim program at local county pool in Annapolis in the spring of 2013. I saw a need for a year round program that was less intimidating for newer swimmers and could also accommodate experienced swimmers who had more flexible schedules. I worked with the pool management to create a program that drove additional revenue to the pool and incentivized me to attract more swimmers.
Cycling: Finding that many women are intimidated by riding with men, I worked with a local bike shop in Annapolis set up a women’s only ride. That ride continues to flourish today. I also set up a women’s cycling group in Annapolis during the summer of 2013. Our initial focus was to organize a group interval ride. We were able to take women of different levels and ride out of one location together. Then I would send off the slower riders first for the intervals. It was a fun way to try and hold off riders or catch the riders in front of you. And it was a way to manage a group of disparate abilities. The group has continued to grow has also helped nurture the beginning of our all women’s RAAM team for 2015.
Coaching certifications: USA Triathlon Level 1 and United States Masters Swimming Level 2
Adult and Pediatric First AidCPR/AED certification from the American Red Cross.