Coach Karen Quigley Services

Dabble- 2 Sessions

Together we will collaborate on one specific goal that will benefit your sport performance or athletic enjoyment. The first session will be brainstorming solutions with which to experiment during your workouts.  The second session we will evaluate the results of your experiments and make certain you are pointed in the right direction to improve your mental game. 
2-50-60 minute sessions           Excell members $150          Non Excell members $250


A Supported Soloist- 4 Sessions

We will outline two or three specific goals that will benefit your sport performance and athletic enjoyment. Like any coach-athlete relationship, the majority of your work is accomplished in-between our face to face, or phone/ computer sessions. At the end of each session you will leave with an experiment, a new tool, an awareness building exercise, or action step (s). Our collaboration provides accountability to guide you towards your goals.  When you leave the last session, you will be able to continue to practice the tools and skills you established to optimize your sport performance and maximize your enjoyment. You will know that you are taking the right action toward accomplishing your goals.  

4-50-60 min sessions        Excell members $300       Non Excell members $500


Optimal Sports Performance- 6 sessions

We will outline two or three specific goals that will benefit your sport performance and athletic enjoyment. Like any coach-athlete relationship, the majority of your work is accomplished in-between our face to face, or phone/ computer sessions. At the end of each session you will leave with an experiment, a new tool, an awareness building exercise, or action step (s). Our collaboration provides accountability to guide you towards your goals.  When you leave the last session, you will be able to continue to practice the tools and skills you established to optimize your sport performance and maximize your enjoyment. You will know that you are taking the right action toward accomplishing your goals.

6-50-60 min sessions        Excell members $385        Non Excell members $750


Excell your Sports Performance to the Peak- 12 Sessions

We will outline two or three specific goals that will benefit your sport performance and athletic enjoyment. Like any coach-athlete relationship, the majority of your work is accomplished in-between our face to face, or phone/ computer sessions. At the end of each session you will leave with an experiment, a new tool, an awareness building exercise, or action step (s). Our collaboration provides accountability to guide you towards your goals.  When you leave the last session, you will be able to continue to practice the tools and skills you established to optimize your sport performance and maximize your enjoyment. You will know that you are taking the right action toward accomplishing your goals. 

6-9 months, 12-50-60 min. sessions     Excell members $750   Non Excell members $1500



  



Breakfast after the Jim Click Rock n  Roll

Coach Joanie Rogucki Services

Nutritional Planning to fit individualized needs, Athletic goals- review of current and future nutritional goals


Food Log Analysis- What is right, what is wrong and what you need to change.


Supplement Review- What is right, what is wrong and what you need to change.


Race Weight Focus- A food log and a food plan all in one.


Let's go Shopping- A shopping trip with assist with what to buy, where to find it and what to stay away from.  A great way to learn food labels


Pantry Party- An in home review of what you have already.


Excell members $50 an hour, Non Excell members $75 an hour

 Excell Tri Coaching Services 2017

 Programs for adults-Choose your level!

KIDS
Trade, Value for kids VolunteeringLevel 3, On line
Level 4, in person
Sprint

xx
x
Olympic, Duthalon, Aqua bike

xx
x
Half Ironman

xx
x
Full Ironman

x            xx
Running Programs
KIDS
Volunteer
Level 3
Level 4
Half Marathon

xx
x
Full Marathon

x             xx
Program Features
KIDS
Volunteer
Level 3
Level 4
Training Peaks account
TBA
Premium
Premium
Premium
Contract duration
Monthly
12 months
8 months
12 months
Training Plan design- how often its updated

Depends
Semi-Custom
Custom
Training Plan adjustments

Weekly
bi weekly

Custom

Group training sessions with local groups (swim, bike run)
No
YesYES
YES
Xterra Team pricingYES
YES
YES
YES
Team Pricing at FitWorks Cycling
YES
YES
YES
YES
Team pricing on any Co-Programs with Tri Fit Tucson
NO
YES
$5 a session 
Free





Coaching Involvement
KIDS
Volunteer
Level 3
Level 4
Original meeting consultation (first session)
NO
1 hour
 1 hour
As needed
Annual Training Plan
Skills sheets
YesNO
YES
Field Testing Session Swimming
YES
yes
1 session total
As needed
Field Testing Session Biking
YES
yes
1 Session total
As needed
Field Testing session Running
YES
yes
1 session total
As Needed
Training Zones Development/ Review, if athlete has equipment
       An understanding

   

RPE, HR, Pace,       Power

RPE, HR, Pace
 RPE, HR, Pace, Power
Performance Management
YES
NO
Basic
YES
Individual Race Plans
NO
NO
Basic- for goal races
YES- all
Swimming Instruction (individual)
$30
$251 session- $15 after
As needed
Open Water instruction (group)
 $30
 $25
$15
 $10
Other coaches
KIDS
Volunteer
Level 3
Level 4

Coached Nutritional Session (1 week food log) Coach Joanie

Nutritional skills with in program
No
No
TBA

Coached Nutritional Sessions (advanced) Coach Joanie


NO
Tier Pricing
Tier Pricing
Tier Pricing


Discounts on Triathlon camps
NO
NO
YES
YES
Excell Pricing
KIDS
Volunteer
Level 3
Level 4





Monthly Program fees
JCC member$, Non member $,  23-24 session
Based on hours per month, trade value 
$160/$750- Every two months payments

$195/$2200yr

Monthly