Our Plans

Meet & Greet

Coach: Gilbert Ayoub & Tony O’Keeffe Free!
For any athlete at any level who would profit by a one on one discussion with a coach. The goal of this discussion is to define training goals for fitness and/or racing based on the individual.



Included:
  • Current level of fitness
  • Goals for the short/long term and suggestions to attain them
  • Identifying the limiting factors to these goals
  • Recognition of scheduling constraints and how best to balance them with training
  • Nutrition for optimal health

Individualized Plan

Coach: Gilbert Ayoub $220/month
For Novice or Seasoned athletes who are juggling work, family, and training. Our plans are adjusted to fit your complicated schedule while still keeping you on track to meet your goals.



Included:
  • Periodic benchmark testing.
  • Regular communication with athletes to adjust their plans.
  • Creating annual training plans based on goals and races.
  • Micro planning one week at a time and adjusting as necessary to maintain goals.
  • Analyzing completed workouts to compare actual to planned
  • Continuously evaluating changing fitness to adjust training zones.
  • Establishing and monitoring nutrition and hydration strategy.
  • Race or event planning (effort, nutrition, hydration, course)

Front Row Plan

Coach: Tony O’Keeffe $275/month
Limited spots availability; athletic ability is not a prerequisite. Front Row recognizes that no two athletes’ needs are the same. This is a personalized coach/athlete partnership that focuses on the individuals’ goals and objectives. Front Row is for those who are self disciplined and specifically motivated to improve performance. Front Row exploits unlimited communications and promotes hands on, in and out of season one-on-one training camps at critical points during the athletic base, build and competitive phases of training. Coach/athlete collaborate to identify and balance emotional, psychological, and physiological performance attributes necessary for personal breakthrough.



Included:
  • Periodic benchmark testing.
  • Regular communication with athletes to adjust their plans.
  • Creating annual training plans based on goals and races.
  • Micro planning one week at a time and adjusting as necessary to maintain goals.
  • Analyzing completed workouts to compare actual to planned
  • Continuously evaluating changing fitness to adjust training zones.
  • Establishing and monitoring nutrition and hydration strategy.
  • Race or event planning (effort, nutrition, hydration, course)

Requirements:

Athletic ability is not necessarily a prerequisite; however, the ideal candidate for Front Row Coaching will possess a(n):

Solid work ethic;
Honest based approach to performance assessment;
Strong desire for personal responsibility and accountability; and,
Good sense of humour.