E3TS Announcement

We are happy to announce that E3 Training Solutions, LLC will be the official coaching group for the American Liver Foundation New England Division. During the 2011-2012 season we’ll be providing training and nutritional advice, offer clinics and much more for their running teams participating in events such as the New Balance Falmouth Road Race, the Chilly Half Marathon, the Walt Disney World Marathon & Half Marathon and the Boston Marathon.

We are very excited to be part of this partnership and honored to be able to support such a noble cause and raise awareness for the 30 million Americans affected by liver disease. If you want to participate in any of these events and support the American Liver Foundation, go to: http://www.liverfoundation.org/chapters/newengland/

Stay tuned as there are more big announcements to come...!

Wednesday Track Workout @ 630p - Victory Field, Watertown

What – Track Workout
Who – You!
Where - Victory Field, Watertown
When - 6:30pm
Workout: Strength Specific

Warm up - 15 min easy pace run, 5 min dynamic stretching
Main Set

For those training for 70.3, Ironman ,Marathon
3 sets of:
- 1x Plyos (1st set – 15-20 squat jumps, 2nd set – 15-20 split squat jumps & 3rd set 15-20 lateral jump)
- 1 x full hill repeat @ Tempo pace (up Bradford Rd all the way to Fairview Ave.)
-- Easy jog downhill as rest --
- 1 x 1000s @ Threshold pace
-- 1-2 min rest walking towards --
* If running less than 30 miles per week run 600s instead 1000s

For those training for Sprint, Oly, 10K, half-marathon
3 sets of:
- 1x Plyos (1st set - 15 squat jumps, 2nd set - 15 split squat jumps & 3rd set 15 lateral jump)
- 1 x ½ hill @ Threshold pace (up Bradford Rd to 1st stop sign Bellevue Rd)
-- Easy jog downhill as rest --
- 1 x 800s @ VO2 max pace
-- 1-2 min rest walking towards hill --
* If running less than 30 miles per week run 400s instead 800s

Cool Down 5-10 min run easy, 5 min static stretching

Total ~60 min (~6-7.5 miles)

See ya then!

Marathon Thoughts

This is just too funny to not share it with you guys, enjoy!

Post Marathon Recovery Guide

For all of you who just completed the Boston Marathon or perhaps will be completing one in the near future, check out our simple Post-Marathon Recovery Guide. Enjoy!

Boston Marathon 2011 - RFR team pictures

Coach Jorge Tips for the Boston Marathon

Racing Week Review

This past long weekend was a busy one for our athletes, coaches and friends!

- Dan Arnett completed the Southern Odessey 200 mile relay and his EC team earned the overall win!

- Coach Michelle Quigley posted a killer PR at the Boston Marathon running a 3:21hr!

- Kris Kaplan gutted out a solid race and earned his finisher medal.

- David Hauser completed his 1st marathon ever!

- The Run for Research team had a fantastic day at the Boston Marathon! We had notable performances including a sub 2:30hrs, a few sub 3hrs, many sub 4hrs, multiple PRs and many 1st timers successfully earned their medals. ALL 240 runners completed the race including local celebrity Matt Noyes and 4 biggest loser contestants including winner Patrick House, Tracey Yukich, Adam Hurtado and Elizabeth Ruiz!

Congrats to you all, Go E3!

E3TS Simple Tapering, Fueling and Pacing Guide for a Marathon

As the Boston Marathon approaches, I've been doing different talks for the Run For Research marathon team, the Team in Training and the City Sports Running Club (sponsored by Nike) to help athletes with the final preparations for the big day.

The main topics I've been presenting have been tapering, nutrition leading up to the race, fueling during the race and simple pacing strategies. Because of that, I decided to compile the information I've presented and put together our own E3TS Simple tapering, fueling and pacing guide for a marathon. Since this talks target a wide range of runners and specific to the Boston marathon I kept the information simple and general.

Still, the guide will be helpful for any runner and distance as the guide provides science supported and proven concepts. For more specific information, you can get more info on our simple guides section where you will get a wide range for training topics. For coaching, training plans or nutrition/fueling information please contact us at jorge@e3ts.com

Don't forget to follow us on our Twitter Account or Facebook Page for Boston Marathon race day updates, pictures and other live commentary from the starting line, mile 15 and the finish line.

E3 Triathlon Fueling Plans

Single Race Specific Execution Plans - $99

Multiple Race Specific Execution Plans (3 different race distances) - $149

A personalized plan is developed based on the athlete’s specific needs, goals, fitness level, gender, age, weight and expected racing intensity. Training data like power files and/or GPS/HR from key training sessions are considered and analyzed to strike a balance between the athletes goals and current fitness level. This will take the guessing out of your racing execution and allow you to pacing mistakes during your races; don’t let all your hard work and training go to waste due to a pacing/execution mistake on race day!

Through a thorough training log and specific file analysis and the athlete's feedback, we’ll develop the optimal racing execution plan that will help you achieve peak performance.

The Racing Execution Plan Includes:

• Training Log Assessment
• Simple power, GPS/HR file anlaysis
• Race execution plan break down per racing leg (swim, bike, run) with specific paces, power or heart rate zones.
• Plan includes recommendations pacing ceilings depending on the specific course topography and expected weather conditions.
• Face-to-face or conference call consultation to discuss the details for the racing execution plan and address specific questions.
• Follow up to tweak plan to accommodate the athlete’s specific needs after testing it during race rehearsal.

Race Execution Sample Plan

Single Race Specific Fueling Plans - $99

Multiple Race Specific Fueling Plans (3 different race distances) - $149

A personalized plan is developed based on the athlete’s specific needs, goals, fitness level, gender, age and weight for the week leading up to the main race, the morning of the race, during the race (break down by each sport) and for after the race. This will take the guessing out of your training and allow you to avoid fueling issues during your races; don’t let all your hard work and training go to waste due to a fueling mistake on race day!

Through a particular fitness and fueling questionnaire assessment, and phone consultation, we’ll develop the optimal fueling plan that will help you achieve peak performance.

The Fueling Plan Includes:

• Initial Fitness Assessment & Phone Consultation
• Fueling Questionnaire
• Fueling plan - fueling advice for before the race, during the race per sports and after the race including carbohydrate/protein, hydration and electrolytes recommended intake race specific for up to 3 different race distances (i.e. fuel plan for Olympic, 70.3 and Ironman distance or 10k, Half-marathon and Marathon)
• Plan includes recommendations for fueling needs during taper week leading up to the race.
• Face-to-face or conference call consultation to discuss the details for the fueling plan and address specific questions.
• Follow up to tweak plan to accommodate the athlete’s specific needs after testing it during race rehearsals.

Triathlon Race Specific Fueling Plan Sample

Package - Single Race Execution And Fueling Plan - $149

Multiple Race Specific Fueling Plans (up to 3 race distances) - $200

One-on-One Running Programs

Evidence-Based Personalized Coaching

One-on-one Run Coaching Program:

$149/4 weeks - All Coaches -  (for every 48 weeks in the program you get 4 weeks free)

• Initial fitness evaluation and previous training assessment
• Annual Training Periodization Plan developed by coach and athlete
• Personalized training program based on athletes specific needs and goals delivered every week (or 2 based on athlete's preference) for maximal flexibility and fitness gains.
• Threshold pace/HRM testing and detailed training zones for optimal fitness gains.
• Daily training log feedback, workouts review/preview and GPS/HRM analysis
• Unlimited communication on a “need to” basis (phone, email, texting, Facebook) 
• Weekly training summary assessment and unlimited training updates
• Body composition, Personalized Nutritional plan analysis and guidelines
• Training and racing fueling plan
• Racing execution plans (including Heart Rate and specific Pacing) for each A race
• Performance Modeling for optimal taper and peak performance with the latest technology and scientific methods
• General Resistance Training Program based on athlete's muscle imbalances
• Online training log (Training Peaks - Premium account)
• Guided training Sessions with coach (on a “need to” basis usually once per month)
• Simple Gait Video Analysis - High definition video analyzed with motion capture software Dartfish. Write up and personalized drills instruction (Aprox. 2 per year)
• Discounts for training camps
• Admission to E3TS Team including E3TS T-Shirt (for the Elite Team you need to apply)

One-on-One Satellite Run Coaching program:
$119/4 weeks - All Coaches - (for every 48 weeks in the program you get 4 weeks free)

• Initial fitness evaluation and previous training assessment
• Annual Training Periodization Plan develop by coach and athlete
• Personalized training plans based on athletes specific needs and goals delivered bi-weekly
• Threshold pace/HRM testing and detailed training zones for optimal gains.
• Bi-Weekly training log feedback, workouts review/preview and GPS/HRM files analysis
• Unlimited communication on a "need to" (email, texting)
• Bi-weekly conference call assessment
• Weekly training summary assessment and unlimited training updates
• Body composition, training and racing fueling plan
• Racing pace and execution plans
• Performance Modeling with the latest technology and scientific methods
• Strenght Training Guideline
• Personalized Nutritional Guideline.
• Online training log
• Virtual performance assessments (gait analysis)
• Discounts for other performance services and training camps 
• Admission to E3TS Team, E3TS Hat & T-Shirt (for the Elite Team you need to apply)

--- If you pay 6 months upfront you get 5% off ---

APPLY NOW Click Here

E3 Run Training Plans

We create a personalized training plan addressing your specific needs, time limitations and athletic goals for a particular race or for an entire season.

This option is a great alternative for athletes seeking structured training and coaching support without the full integration of our one-on-one programs.

This allows the athlete flexibility to tweak the structure in a personal way and get other services as need it.Our programs are evidence-based in basic physiology and proven training concepts that have produced remarkable performances from elite to recreational athletes.

Here you won’t find any marketing buzz, no magic ‘systems’ and no shortcuts. Our athletes succeed based on hard and consistent work.

Race Specific Plan: $60 Account setup - $18.5 per 4/week personalized plan and coach support or Annual Membership (52 week commitment*): Season program based on your main events and ongoing coach support - $69 per 4/week Sign Up!

Race specific plans can be scheduled for 10 or more weeks targeting an specific race. The annual membership requires a 52 week commitment and the plan will be developed around all your target races up to 10 races (you receive 4 weeks free).

It includes:

1.       Initial Fitness Assessment

2.       Personalized training plan (every 4 weeks)

3.       Training history analysis to determine current level and Season Training Planner

4.       Functional Strength screening and personalized resistance training program

5.       Online training log hosted on Training Peaks (basic account) to track log your workouts and track progress.

6.       Field testing to develop sport specific training zones based on Heart Rate or Critical Power/Speed

7.       Access to E3 Training Solutions Training Guides.

8.       Enrollment to E3TS Team Club if requested (for elite team you have to apply)

9.       Discounts with E3TS Sponsors and Supporters

10. E3TS Training T-shirt and water bottle

Coach Support: 

• Unlimited Training log feedback. 
• Email interaction with your coach; all questions/concerns will be responded within 24hrs during the week and 48hrs during the weekend.
• Access to E3TS private forum to interact with coaches and athletes.
• Access to E3TS multi-media content including webinars, webcasts, podcasts, etc. 
• Monthly conference call with your coach to address specific training questions (as needed)

Discounted Services:
20% off Performance Analysis (Gait analysis)
15% off Clinical Run Gait Analysis
30% off Personalized Racing/Fueling execution plans
30% Personalized Nutrition Plans
50% Coached Group Training Sessions (i.e. track workouts, long runs, group rides etc.)

Sign Up!

* Annual Membership requires a 52 week commitment; the payment will be set up through automatic billing charged on credit/debit card as $69 every 28 days for 48 weeks and you get 4 weeks free

- If pay upfront you get a 5% discount off -

Simple Guides

Through the years I've been coaching I've developed some simple guides to help our athletes with basic training information regarding some of the most recurring topics around. Below your find some of those:

The 3Cs for recovery

The Details

Simple Training/Racing Fueling Rules

Simple Guide to Exercise Induced Muscle Cramps

Simple Guide to Electrolytes

Simple Guide to Glycogen Depletion

Simple Guide to Hydrating your Training/racing

Simple Tips that Might Help Preventing Injuries

Simple Info about Common Run Injuries

Simple Warm Up - Cool Down Guide

What is a Side Stitch?

Marathon Tapering Guide

Post Marathon Recovery Guide

Simple Injury Prevention Tips

Most of you are either in the middle of the off-season or already starting programs for early season races. Here are some simple injury prevention tips that might help you get ahead of nagging injuries.

Keep in mind that doing just enough load (training) within your own limitations and fitness level is probably the most important determinant to avoid injuries, still, taking care of the details is what makes simple training into optimal training!

Simple Injury Prevention Tips PDF

One-on-One Triathlon Programs

Evidence-Based Personalized Coaching Programs created to address your specific needs, time limitations and athletic goals. Our programs include season periodirized planner, personalized plans, resistance training, nutrition analysis, weight management; performance services (swim stroke analysis, gait analysis and bike position optimization), fueling and racing plans. This is our premier coaching program option ideal for athletes with challenging time constraints and/or specific athletic goals seeking a balance between optimal performance and life priorities. Here you won’t find any marketing buzz, no magic ‘systems’ and no shortcuts. Our athletes succeed based on hard and consistent work.

One-on-One Local Coaching:
$250.00/4 weeks in-season ($150/4 weeks off-season*) - L1 Coach
$275.00/4 weeks in-season ($175/4 weeks off-season*) - L2 Coach
$300.00/4 weeks in-season ($200/4 weeks off-season*) - L3 Coach

• Initial fitness evaluation and previous training assessment
• Annual Training Periodization Plan developed by coach and athlete
• Personalized training program based on athletes specific needs and goals (delivered every week)
• Threshold power/pace/HRM testing and detailed training zones per sport for optimal gains.
• Daily training log feedback, workouts review/preview and power files analysis
• Unlimited communication on a “need to” basis (phone, email, texting)
  
• Weekly training summary assessment and unlimited training updates
• Body composition, training and racing fueling plan
• Racing execution plans (including Heart Rate, Wattage and specific Pacing per each sport)
• Performance Modeling for optimal taper and peak performance with the latest technology and scientific methods
• Personalized Nutritional plan and weight management for optimal performance
• Personalized Resistance Training Program based on athlete's muscle imbalances
• Online training log (Training Peaks - Premium account)
• Guided training Sessions with coach
• End of the Year program/performance analysis
• Swim Stroke Video Analysis - Under water high definition video analyzed with motion capture software Dartfish. Write up and personalized drills instruction (1 free per year)
• Performance Gait Video Analysis - High definition video analyzed with motion capture software Dartfish.Write up and personalized drills instruction (1 free per year)
• Bike fit/speed optimization Video Analysis -  High definition video analyzed with motion capture software Dartfish (1 free per year)
• Discounts for training camps
• Admission to E3TS Team including E3TS Hat and T-Shirt (for the Elite Team you need to apply)

One-on-One Satellite Coaching:
$200.00/4 weeks in-season ($100/4 weeks off-season*) - L1 Coach
$225.00/4 weeks in-season ($125/4 weeks off-season*) - L2 Coach
$250.00/4 weeks in-season ($150/4 weeks off-season*) - L3 Coach

• Initial fitness evaluation and previous training assessment
• Annual Training Periodization Plan develop by coach and athlete
• Personalized training plans based on athletes specific needs and goals delivered bi-weekly
• Threshold power/pace/HRM testing and detailed training zones for optimal gains.
• Weekly training log feedback and workouts review/preview.
• Bi-Weekly power files analysis
• Unlimited communication on a "need to" basis (email, texting, Facebook)
• Bi-weekly conference call assessment (on a "need to" basis)
• Bi-Weekly training summary assessment and limited training updates
• Body composition, training and racing fueling plan
• Racing pace and execution plans
• Performance Modeling with the latest technology and scientific methods
• Strength Training Guideline
• Personalized Nutritional Guideline.
  
• Online training log
• Virtual performance assessments (bike fit, gait analysis, etc.)
• Discounts for other performance services and training camps
  
• Admission to E3TS Team, E3TS Hat & T-Shirt (for the Elite Team you need to apply)

Comparison Table between One-on-one Local program vs Satellite

* In-Season Rates apply to training cycles during regular racing season where preparation is specific to various events; Off-season rates apply only during the period at the end of a racing season before the start of focused training for the next season. Maximum 8 weeks for Off-season during a 52 week period (i.e. January to October = In-season, November and December = Off-season)


** To be eligible for Off-Season rates it requires a 52 week commitment; the payment will be setup through automatic billing charged on credit/debit card as 44 weeks at In-season rate and 8 weeks Off-season rate. ($200 savings)


--- If you pay 6 months upfront you get 5% off ---


APPLY NOW Click Here