Services and Rates
There is no set up fee for any Lone Star Works coaching/training program. Discounts for paying 6 and 12 months in advance are available. Other than Level 1, which has a 6 month initial commitment, all plans are month to month with no set up fees necessary.
Full Coaching and Training Package:
Included is your training plan, heart rate or wattage based, coming to you in weekly or bi-weekly calendar (depending upon what works best for you), any associated adjustments, and daily analysis of training files. Also included is unlimited email support and unlimited phone consult as needed. Special discounted rates to Lone Star Works Cycling Academy clinics and camps and services. Initial performance and VO2max testing included (in Wimberley office, but we can use field testing as well, of course). $300/month. Minimum 6 month commitment initially, moving to month to month after that 6 month period.
Level 2:
Included is your training plan, heart rate or wattage based, coming to you in bi-weekly or monthly calendar (depending upon what works best for you), any associated adjustments up to twice per month, and weekly analysis of training files. Email support 3x weekly. Athlete initiated phone consult weekly as needed. Special discounted rates to Lone Star Works Cycling Academy clinics and camps and services. $225/month
Level 3: Included is your training plan, heart rate or wattage based, coming to you in a bi-weekly or monthly training calendar with up to two adjustments per month. File analysis of two workouts each week. Weekly email support and two athlete-initiated phone consults per month. Special discounted rates to Lone Star Works Cycling Academy clinics and camps and services. $150/month.
Alumni 1:
“Just send me my plan and we’ll check in monthly."
This is a monthly training plan with a weekly file analysis, and we talk by phone once per month. This is an option for LSW athletes who have been with LSW for at least one year. Special discounted rates to Lone Star Works Cycling Academy clinics and camps and services. $100/month.
Alumni 2:
You make your own training plan and I check it over.
This includes an analysis of a weekly file or field testing, and we talk by phone once per month. This is an option for LSW athletes who have been with LSW for at least two years. Special discounted rates to Lone Star Works Cycling Academy clinics and camps and services. $75/month.
All coaching and training plans start with at least a phone consultation so that we have a very good idea of where you are and where you are going. I’m not just pulling training plans off of a rack and applying them here. We take into account the rides you like to do, what’s available to you, your assets and liabilities, personal obligations, etc and so forth. We can learn some of this by email and a “get to know you” form I’ll use, but to actually start a plan, we’ll talk by phone or in person first.
In any of the above coaching formats, if something serious comes up that requires more consult, we’ll do that, within reason, of course. For me to be the best coach I can be for you, we have to communicate, and I don’t want to limit that to one or two phone conversations if it is four (for example) that it takes to get you sorted out. I’ve also found that once we’re on the same page, what you have listed above is the norm for each level.
VO2max Testing:
Using your own bike, we can perform a true VO2max test (not just an estimate). This will need be performed at my office in Wimberley unless special arrangements are made. My set up is somewhat portable, but there is an additional cost for me to come to you. We can set up testing for several people in one location, which works well for clubs and teams. We will go over the results of the test, explain what the charts and graphs tell us, and you will get your own copies. We will also utilize a Computrainer so that we have a corresponding power file, and we’ll reference this with your VO2max test results as well. This is the works in terms of getting the Pro set up. Drop me a line if you’d like more details. $135 for the first test. $95 for subsequent tests in the following 12 months.
Resting Metabolic Rate Testing:
How many calories, and what types of calories do you need/burn on a daily basis? We can sort that out for you with this easy and relatively quick test. Drop me a line if you’d like more details. $75 for the first test, then $50 per test thereafter.
Motorpacing:
If you are to the point that you want/need motorpacing, you understand that this could be a 1 hour structured session all the way up to a 3+ hour excursion. It’s $40/hr, but there is a discount for extra time and for regularly scheduled sessions. All motorpacing will happen in the greater-Wimberley area. Group training is available, but we’ll need to discuss what exactly you want before we settle on a rate. I use a 150cc scooter for these workouts.
Performance Testing:
Does your coach need you to do a 5, 20, 30, or 60 minute test? Do you coach yourself and simply want to see where you are? We can set you up on the Computrainer so that you can perform tests safely, without distraction, and with your own playlist. We can even set up a pacer, and for those who test regularly, we can even set your previous or best testing session as the pacer, so you can compete against yourself. If you don’t have your own powermeter, we can still send you a power file from the session. $25 per session.
Skills and handling clinic:
$50 for a one-hour session. $25/hr for additional time. This can be done individually or in groups up to four people. If your group is bigger than that, give me a call and we’ll talk about what exactly you want/need and how I can help.
Camps and racing clinics:
We can do just about anything, including overnight camps that have meals included (Chloe, my wife, trained as a chef in Italy) for small or large groups. Call or write to discuss what you want and how we can meet your needs.
Consulting:
$50/hr. This is the catch all. We can discuss altitude, heat and cold acclimation, a particular race, file analysis…just about anything, whether you are a LSW regular client or not. I often consult with athletes who have performed testing elsewhere, and they want to know that it all means. I also consult with juniors (or their parents) who want to know just how much or what they should be doing to reach a certain goal, but aren’t sure about having regular, professional coaching. This is also used for goal setting for athletes regardless of who coaches them. I’ve also worked with athletes who have sent me ALL of their files, and we talk about what their output shows they should be doing, and we relate it to what they are actually doing at the races. We then come up with ways to close the gap, if needed. It’s a way to get an unbiased opinion and get pointed (or confirm that you already are) in the right direction.