Are you new to the sport and need some help with training planning? Have you been racing for a few years and you want to take your performance to the next level? Do you need help balancing your endurance lifestyle with your family, professional life and other priorities? Are you a seasoned athlete wanting to finally achieve that athletic goal like getting to Kona or Clearwater? Wait no more; at Personal Best Multisport Coaching (PBMC) we can help you achieve your goals, we provide “Elite Endurance Concepts for EVERY Athlete”
Out team of coaches has over 30 years of coaching in triathlon, cycling, running and cross country skiing from beginners to elite athletes. In addition they have stellar palmares that include IM World Champions and 70.3 National Champions, Olympic Qualifier, Age Group wins, Kona Qualifiers, Boston Qualifiers, etc. though it is important to remember that our coaches are first and foremost GREAT coaches.
At PBMC we have 3 levels of coaches to match your specific training needs, experience and budget.
Level 3 – Kurt Perham
Level 2 – Jorge Martinez and Alex MCDonald
Level 1 – Larissa Herold and David Daniel
In addition we offer our Online Support Services for the athlete who prefers and "hands-on" approach or limited budget.
It doesn’t matter what your specific needs are, without a doubt our experience group of coaches will be able to help you.
For coaching inquiries contact us at: jorge@pbmcoaching.com and we’ll find the right coach for your specific needs.
Engage Your Inner Champion
The Details - What are they and when to implement them
At E3 Training Solution we take an integrated approach with every athlete addressing different aspects of the endurance lifestyle based on simple physiological and training concepts. Kurt Perham from PBM Coaching call it the “details” -- the difference between “exercise” and “optimal training” is in 'the details'.
Simply put, 'the details' is the sum of all the little things we can besides our daily training to maximize our fitness gains, improve recovery and reduce chances for injury, An important part of 'the detail' are the 3 C’s of recovery” (3C’s in short hand!) and basically stands for Calories, Cold and Compression.
Calories/Carbs - it means that the athlete should consume the proper post workout recovery meal withing a 30 minute window after completing training. The exact numbers are not set in stone, and will vary from athlete to athlete but the athlete should shoot for: 1.0-1.5 grams of Carbohydrates per kilogram of body mass within depending on the intensity and duration of the session. This should be in addition to protein on a 3-4:1 carbohydrates to protein (approx. 0.25-0.5 grams of protein per kilogram of body mass). The source of carbohydrates should be moderate to high glycemic index. Today we have many convenient options for recovery meals/drinks, among those we have 1st Endurance Ultragen or Endurox R4. Other more nutrient dense alternatives are Greek yogurt with some granola, chocolate milk or soy milk or a bagel with almond butter and banana.
Cold - this simply means an ice bath, ice packs or a cold shower on the legs. While not the most fun thing to do post workout, the benefits are significant. The main goal is to reduce inflammation resulting from the muscle damage post-training. Acute and chronic inflammation can hinder the consistent training for athletes who are highly susceptible to both
Compression - This refers to wearing compression garments on the legs. While current available scientific research on the benefits of compression is divided, there is some available with encouraging findings that indicates it can aid a faster recovery. In addition, we have anecdotal evidence from many coaches/athletes which agrees with potential benefits. Most likely the mechanism is by helping venous return which in turn might speed up the recovery process.
Outside of the 3C’s, there are many other important components to the “details”.
Simply put, 'the details' is the sum of all the little things we can besides our daily training to maximize our fitness gains, improve recovery and reduce chances for injury, An important part of 'the detail' are the 3 C’s of recovery” (3C’s in short hand!) and basically stands for Calories, Cold and Compression.
Calories/Carbs - it means that the athlete should consume the proper post workout recovery meal withing a 30 minute window after completing training. The exact numbers are not set in stone, and will vary from athlete to athlete but the athlete should shoot for: 1.0-1.5 grams of Carbohydrates per kilogram of body mass within depending on the intensity and duration of the session. This should be in addition to protein on a 3-4:1 carbohydrates to protein (approx. 0.25-0.5 grams of protein per kilogram of body mass). The source of carbohydrates should be moderate to high glycemic index. Today we have many convenient options for recovery meals/drinks, among those we have 1st Endurance Ultragen or Endurox R4. Other more nutrient dense alternatives are Greek yogurt with some granola, chocolate milk or soy milk or a bagel with almond butter and banana.
Cold - this simply means an ice bath, ice packs or a cold shower on the legs. While not the most fun thing to do post workout, the benefits are significant. The main goal is to reduce inflammation resulting from the muscle damage post-training. Acute and chronic inflammation can hinder the consistent training for athletes who are highly susceptible to both
Compression - This refers to wearing compression garments on the legs. While current available scientific research on the benefits of compression is divided, there is some available with encouraging findings that indicates it can aid a faster recovery. In addition, we have anecdotal evidence from many coaches/athletes which agrees with potential benefits. Most likely the mechanism is by helping venous return which in turn might speed up the recovery process.
Outside of the 3C’s, there are many other important components to the “details”.
- Diet: a moderate to high Carbohydrate intake (low glycemic, except during/post training) along with lean protein and healthy fats should be the cornerstone of every athletes daily eating habits. Nutrient dense, non-processed foods are always better choices.
- Sleep: an often overlooked or discounted aspect for optimal training. Great athletes are lazy…and sleep a lot! Rule of thumb. 7 hours base sleep, plus ½ hour for every hour trained. For many folks this is unrealistic…but it should be your goal when possible.
- Rejuvenation methods: I am talking massage, stretching and self massage. At the OTC in Co. Springs athletes have access to the “recovery lounge”, here there are steam rooms, ice tanks and hot tanks…along with a team of staff massage therapists. Unfortunately most of us are NOT at the OTC, and even weekly massage, while great, it is not realistic. This doesn’t mean that you can’t do it yourself every night! When you are watching TV or relaxing each night, sit on the floor in shorts and work from your feet towards your heart with steady, not too hard pressure making sure to work the tendons and soft tissue, along with the belly of the muscle. An alternative can be the use of roller foam or trigger point therapy. This10 minutes can be a small investment with huge gains!
- Stress reduction: If you have a job, family, kids, or any combo of these…you have “life stressors”. Stress makes our body release a hormone called Cortisol. In small batches it’s not that bad…but training just happens to add another stressor to that list. Reducing stress on all other fronts goes a long way towards improved training, speed up recovery, reduce injury risks and ultimately improved performance.
Coaching Features
Among the different services that we offer at PBM Coaching we track your metabolic fitness analysis using training tools such as power meter, GPS and heart rate monitor.
Detailed Power, GPS and Heart Rate analysis
Using the software WKO+ our coaches can analyze key sessions to monitor training load, breakthrough sessions, define pacing and fueling strategies, analyze post-race execution, etc.
Fitness Improvements
Using the coaching software RaceDay and the data from your training tools we can track the fitness improvements over time, adjust the training plan (load) if necessary and make better planning decisions based on the athlete's strengths and weaknesses for each of the 3 sports.
Performance Modeling
Our coaches use RaceDay and through periodic testing performed through the season we can use the training data to predict performance for each of the 3 sports. Using this data we can plan specific training to help the athlete to achieve the greatest fitness possible given how much training he/she can do and strive for peak performance on during the main event
Training Load
Our coaches will use all the data gathered over the course of the season to track how the athlete adapts to the training load, track break through sessions and avoid over training and/or injuries for all 3 sports.
Training logs
Using the Training Peaks logs you'll receive a daily email with your workouts, you'll be able to log each session (or upload it from your power meter, GPS, heart monitor, etc), get detailed information for each workout in terms of duration, intensity (training zones), goals, etc. You'll be able to log comments that will serve as feedback for our coaches to track progress. This will be only one venue to keep a constant communication between the coach/athlete
Annual Training Plan
At the beginning of the season the athlete and coach will determine the season goal's, set up a calendar for races and set up an outline as to how the training program will progress week to week and become the annual training plan (ATP). Of course the ATP will change over the time to match the specific needs of the athlete.
Dashboard
Under your log you'll have access to a series of features and tools that will allow the coach and athlete to track different variable of your training such as total training load, power curve, macro nutrients to keep track of your daily nutritional intake and more.
Detailed Power, GPS and Heart Rate analysis
Using the software WKO+ our coaches can analyze key sessions to monitor training load, breakthrough sessions, define pacing and fueling strategies, analyze post-race execution, etc.
Fitness Improvements
Using the coaching software RaceDay and the data from your training tools we can track the fitness improvements over time, adjust the training plan (load) if necessary and make better planning decisions based on the athlete's strengths and weaknesses for each of the 3 sports.
Performance Modeling
Our coaches use RaceDay and through periodic testing performed through the season we can use the training data to predict performance for each of the 3 sports. Using this data we can plan specific training to help the athlete to achieve the greatest fitness possible given how much training he/she can do and strive for peak performance on during the main event
Training Load
Our coaches will use all the data gathered over the course of the season to track how the athlete adapts to the training load, track break through sessions and avoid over training and/or injuries for all 3 sports.
Training logs
Using the Training Peaks logs you'll receive a daily email with your workouts, you'll be able to log each session (or upload it from your power meter, GPS, heart monitor, etc), get detailed information for each workout in terms of duration, intensity (training zones), goals, etc. You'll be able to log comments that will serve as feedback for our coaches to track progress. This will be only one venue to keep a constant communication between the coach/athlete
Annual Training Plan
At the beginning of the season the athlete and coach will determine the season goal's, set up a calendar for races and set up an outline as to how the training program will progress week to week and become the annual training plan (ATP). Of course the ATP will change over the time to match the specific needs of the athlete.
Dashboard
Under your log you'll have access to a series of features and tools that will allow the coach and athlete to track different variable of your training such as total training load, power curve, macro nutrients to keep track of your daily nutritional intake and more.
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