Posts tagged PAC
Our Fit Business of the week is Pure Austin Coaching (PAC). If you are training for your first triathlon or gearing up to conquer an ironman-distance race, Pure Austin Coaching and head-coach Shawn Bostad will help get you ready!
How long have you been in business? Pure Austin Coaching has been in business for just over two years.
What is your training style and philosophy? I’m a very hands on coach. I like to really get to know the individuals that I’m coaching. This really allows me to better understand what motivates them and really makes them tick. The emotional and physical struggles of daily life are such huge factors in overall performance and health, which is why I try to tackle more than just the training plans. I want to know that you had a bad day at work. I can lend an ear and then prescribe the right kind of training or help motivate you to get through the pre-planned program.
What is the typical profile of your clients? We have a huge range of athletes in our program. People who are starting from ground zero and people that have accomplished some of the most prestigious and demanding events around. We welcome all levels. We love the variation. It makes for a very well balanced program and team environment.
What are the benefits? As a member of Team PAC, which is our group based coaching program, people have access a fair amount. We have 12 practices a week. Three practices are open water practices, three are pool workouts, two cycling, two running, one core and one strength. Also, most of our practices take place at Pure Austin. The facilities are beautiful and our quarry is especially unique. Think about having your very own 700 meter lake to practice open water swimming. It’s certainly a jewel within the heart of Austin.
What should clients expect at their first session/workout. How should they prepare? Individuals can expect a great deal of attention during their first few sessions. The goal is to familiarize everyone with our program, how each practice is run, and let them get to know the fellow athletes involved. Preparation is minimal, outside of attending our open water practices. We do have a 200 yard minimum swim requirement for the open water sessions. All of our other practices are very beginner friendly. If you are starting from ground zero, we’ll help build you up.
Describe a typical session/workout: Here is an example of what we did last week (6/22/2011) in our cycling practice. This took place during our Wednesday cycling practice, which is our Z4-Z7 effort class or more simply put, our sprint/anaerobic effort practice.
5 min of Z1 Warm Up-90 + revolutions per minute
5 min of Z2 90+ revolutions per minute
10 X 8 sec spin ups (high cadence efforts at low resistance 120-140 revolutions per minute) followed by a 1 min recovery
2 min of Z1 recovery-Full Recovery before the main set
20 Watt Challenge or Progressive Watt Challenge
3 X 6 min efforts at an rpm range of 90-110 rpms-The six minute effort was broken into 30 sec intervals that were run continuously. We added 20 watts worth of effort every 30 seconds, which was a total of 11 effort increases from beginning to end. The first 30 second interval was an easy Z2 effort. By the time you made your last 30 second effort, you were right around a Z4-Z5 effort range, which is at and above your race pace effort. Here is an example of how each six minute interval was broken down: The numbers represent the 30 second intervals.
1. 200 Watts —–2. 220 Watts
3. 240 Watts——4. 260 Watts
5. 280 Watts——6. 300 Watts
7. 320 Watts——8. 340 Watts
9. 360 Watts——10. 380 Watts
11. 400 Watts—–12. 420 Watts
We repeated this set 3 times during the practice with a 3 min Z1-Z2 recovery after each 6 min interval.
Once finished we cooled down for 10 min at our Z1 effort range.
This is a heart rate/wattage driven workout, but we also explain the workload in perceived exertion values on a scale of 1-10.
Do you offer a trial or initial consultation? What’s the best way for new clients to get started? There is a one week free trial as part of the program. All they have to do is show up a bit early before one of our regularly scheduled practices held at the gym and one of the front desk staff will set them up with their free trial.
How do clients pay? Per class? Per month? Team PAC is paid on a monthly basis. Currently we are $35 a month for members of Pure Austin and $45 a month for non-members of Pure Austin. Starting July 1st, our pricing will go up to $55 and $65. Anyone who joins before July 1st will be grandfathered in at the old pricing.
Anything else you would like to include to help readers get a better understanding of your business and services. Here is a link to our newsletter page, to read a bit about PAC members and what we’ve been up to. http://www.pureaustincoaching.com/working/newsletter.html
Pure Austin Coaching is now listed on MyFitList – check out their profile page: http://www.myfitlist.com/find/detail/pure-austin-coaching-pac
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