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Coaching Services

The ascend approach to sports conditioning

All of Ascend Sports Conditioning coaching services are designed to accomplish one goal: to empower you to achieve your athletic goals. We are dedicated to helping you reach your personal goals by providing you expert coaching and personalized service. We coach athletes of all abilities– from beginners to professionals– and athletes who participate in a variety of sports: triathlon, biathlon, obstacle course racing (OCR), long distance running and track & field, competitive road cycling & mountain biking, swimming, rock climbing, ice climbing, alpine and nordic skiing, kayaking and much more.

We offer three main types of services– coaching and training, clinics and small group training and nutrition services–  for athletes looking for the most complete personalized coaching services available.

Coaching & Training Services

1:1 Coaching

An individualized program will be created to address your personal athletic goals.  You will work with the coach on a 1:1 basis to create the plan and work together on an on-going basis to optimize your execution and performance.  Programs could include goal definition, annual season periodization plan, nutrition analysis, mental skills training, efficiency training, and daily workouts. This option is the absolute top-of-the-line coaching package for athletes and will be tailored to your experience level and needs.  This is ideal for athletes of any sport, including triathlon, obstacle course racing (OCR), mountaineering, rock and ice climbing, skiing or other endurance-based sport.  1:1 coaching can also be adapted to power-based athletes, such as powerlifters. 1:1 Coaching includes:

  • Unlimited daily contact with your coach via email on an as needed basis
  • Weekly contact by phone on an as needed basis
  • Threshold testing and setting of endurance heart rate training zones upon startup as well as periodically to monitor progress and ensure accurate endurance heart rate training zones
  • Detailed race fueling analysis and written plan including athlete sweat rate, and sodium loss specifics
  • Set-up of annual training periodization plan that considers your goals, races, events and other personal priorities
  • Specific targeting of physiological limiters, and monitoring of progress throughout the season
  • Detailed race strategy planning and follow-up
  • Specific pacing plans for all of your races and events
  • Online training log to interact with coach and submit/track results
  • Daily workouts sent in 3-5 week blocks
  • Nutrition plan developed to meet your specific needs and
  • Continuous support and access to your coach throughout the season.
  • One personalized training session at startup to go over proper movements
  • 10% discount on swim analysis, run analysis and strength and training analysis
  • 10% discount on clinics

We will include whatever it takes to help you reach your goals, including any other services not listed here.  Our main focus is on your success.

1:1 Coaching is $200 per month and requires a 6 month minimum commitment.  We require this minimum commitment because 6 months is the minimum amount of time for you to experience benefits of 1:1 coaching.

Customized Training Plan 

An individualized training program will be created to address your athletic goals for a specific race, event or season, and fit your personal training volume, and planned races. This option is an ideal alternative to our 1:1 coaching, providing a structured plan to help stay motivated.  We will develop your goals, objectives and annual plan based on load and intensity, all of which will serve as a roadmap for the season to achieve your goals.  $250

Endurance Heart Rate Zones

Understanding your heart rate zones and how to use them to optimize training is critical for success in endurance sports.  We will conduct sport-specific tests (e.g. swim, bike, run) and provide you with your personal heart rate zones, pacing guidelines and best practices in applying endurance heart rate zone training to optimize your performance.  $150

Strength and Conditioning Program

An individualized strength and conditioning program created to address your athletic goals, whether those are to compliment your existing endurance (triathlon, OCR, etc.) training or to achieve specific strength goals.  We utilize a combination of powerlifting, Olympic lifting, gymnastics and body weight exercises to develop a program that is right for your needs and goals.  Includes baseline testing to measure progress and optimize performance.  $250

Obstacle Course Racing (OCR): Basics

Meet up with the coach for a 1:1, face-to-face training session to review foundational skills for success in OCR, including basic hill running technique, grip strength and fundamental movement review.  You will walk away with a routine of exercises you can immediately apply to your training.  $125  

This can be done as a small group session.  Inquire for pricing options.

Obstacle Course Racing (OCR): Advanced

Designed for the experienced OCR athlete, this 1:1 session reviews advanced OCR skills and practice, including hill running skills, climbing, lifting, carrying, swinging and crawling. You will walk away with a routine of exercises you can immediately apply to your training.  $125

This can be done as a small group session.  Inquire for pricing options.

Swim Analysis: Learning to Swim Faster

Meet up with the coach for a 1:1, face-to-face training session to review and analyze your swim stroke.  We’ll record your swim stroke, analyze the stroke in detail and provide recommendations for improving your stroke to swim faster.  You will walk away with drills you can practice immediately in your training. $125

This can be done as a small group session.  Inquire for pricing options.

Run Analysis: Learning to Run Faster

Meet up with the coach for a 1:1, face-to-face training session to review and analyze your run gait and technique.  We’ll record your run, analyze your gait in detail and provide recommendations for improving your gait and technique to run faster.  You will walk away with drills you can practice immediately in your training. $125

This can be done as a small group session.  Inquire for pricing options.

Personal Training Session

Meet up with the coach for a 1:1, face-to-face training session to cover any skill you would love to cover: running, biking, swimming technique, obstacle course racing skills (e.g. wall climbing, rope climbing, bucket carries, hill running, crawling, etc.), or strength and conditioning skills, including powerlifting (bench press, pressing, deadlifting, squatting), Olympic lifting, gymnastics or body movement exercises (pull ups, push ups, burpees, etc.).  We tailor the training session to your specific needs. This is a one hour session.  $95

This can be done as a small group session.  Inquire for pricing options.

Consultation

Use a consultation to answer all the sport-specific related questions you may have, whether your sport is triathlon, obstacle course racing, CrossFit, powerlifting, mountain climbing, skiing, biking, swimming, or running.  The consultation is up to a call or meeting (typically 60 minutes, but we take the time needed to get you where you need to be) with your coach to discuss anything you would like.  It’s a good idea to provide a list of what you’d like to discuss prior to the meeting.  Ideas for consults include your nutrition, race fueling, training, equipment needs, mechanics, heart rate zone training, races, goal-setting or any other topic.  Consultations work well by giving you answers to those areas where you may not feel fully comfortable implementing on your own. $125

 

Nutrition Services

Race Fueling Plan

An individualized plan created to specifically address your fueling needs during racing (triathlon, obstacle course race, bike, run or swim race, etc.) or an event (mountain climbing, backcountry ski trip, etc.). If you have ever had cramping problems or fueling issues during your races or events, this option will be focused to resolve these issues.  You will work together with your coach prior to your race or event to develop, test and optimize a practical race fueling plan based on your individual needs.  This includes identifying the right ratios of sodium, fluid, carbohydrate, calorie, protein and fat needs prior to the race, during the race and after the race, including a breakdown of what to consume when.  $200

Couple this with the Every Day Nutrition Plan at time of sign up, and receive 10% off both.

Every Day Nutrition Plan

An individualized nutrition plan will be created to help you improve performance, and lose or maintain weight as an athlete. This option is the best way for athletes to learn how to eat on a day-to-day basis and is designed for anyone who may know how to lose weight or eat well, but have no idea how to integrate training and competing with a diet.  You will receive a plan giving you quantitative and qualitative recommendations based off of your training, example food options and menus based off of your needs.  $225

Couple this with the Race Fueling Plan at time of sign up, and receive 10% off both.

Daily Meal Plans

If you’ve got a good understanding of how to eat based upon your needs, this plan will provide you what you should eat each day.  You will receive a daily menu including food items you should eat, when to eat and the macronutrient profiles of each food item, with totals for the day.  You can select to do this for 1, 2 or 3 weeks (or longer if needed).   1 week is $75, 2 weeks $145, 3 weeks $210

 

Clinics

We offer clinics throughout the year focused on triathlon, obstacle course racing (OCR) and running.   If you are interested in 1:1 coaching or small group training, you can do that anytime and should review the 1:1Coaching and Training Services for more info.  The current line-up of clinics is as follows:

2016 ASC Obstacle Course Racing (OCR) Clinic

The Ascend Sports Conditioning (ASC) Obstacle Course Race (OCR) training is a proven program designed to prepare all athletes for one of the most fun and fastest growing sports in the world—obstacle course racing– and to create a successful atmosphere of community- driven fitness. The training will prepare athletes of any experience level to conquer any OCR race of any distance or difficulty, such as a shorter sprint 5K, a longer half or full marathon distance Beast or Ultra-beast and anything in between.

The foundation of the training is built around Spartan SGX, a proven program that creates the world’s best OCR athletes based on fitness, nutrition, mental skills, and race strategy that optimizes individual performance in Spartan races and other obstacle races (Tough Mudder, Warrior Dash, Battle Frog, etc.) as well as in every day life. We have fun moving heavy loads, running, pushing, pulling, jumping, climbing, crawling and conquering any obstacle put in your path. We incorporate a strategy of strength and endurance training that compliments existing training—CrossFit or otherwise—and provides every athlete, regardless of experience level, a blueprint for success.

The 2016 ASC OCR Clinic will take place in a variety of locations, including CrossFit 110, CrossFit Mountain Strength, Walden Pond, Nashoba Valley Ski Area, Great Brook State Farm and Ultimate Obstacles.

The clinic is led by Coach Gary Lombardo, a certified Spartan SGX Level 2 Coach and experienced OCR racer.

Learn more and register