Individual Options

Coaching Packages

Our Coaching Packages are perfect for athletes who perform best with a highly personalized training plan as well as a close connection with their coach.  With these plans, you and your coach will continuously work together to create the best plan possible for you!  All plans are individualized to your race schedule, your performance strengths/limiters and your performance test results.  You’ll receive weekly workout schedules through TrainingPeaks and Dropbox.

Base Plan

You’ll receive:

  • Season Overview
  • Detailed Workouts for every day of the week
  • Performance Testing to determine training ranges
  • Unlimited Follow-Up on questions, problems, restructuring needs, etc.
  • One (1) In-Person Meeting per month to be used for any purpose (private workout, group workout, planning, testing, etc.)

Performance Plan

Athletes receive:

  • Same as Base Plan
  • Two (2) In-Person Meetings per month

High Performance Plan

Athletes receive:

  • Same as Base & Performance Plans
  • Four (4) In-Person Meetings per month

Contact us for pricing information.


Online Training

If you’re more of a “do-it-yourself” type our Online Training Plans are an excellent option.  We offer a wide variety to give you just the right amount of help you need.

Custom Plans

Just like our Coaching Packages, Custom Plans give you an individualized training program that is designed for your race schedule, your performance strengths/limiters and your performance test results.  You’ll receive weekly workout schedules through TrainingPeaks and Dropbox.

Prebuilt Plans

Prebuilt Plans offer a structured, no-frills way to successfully train for your event.  We offer two options – Base and Peak.  With a Base Plan you’ll develop the fitness and endurance needed to complete your event.  If you have the training time, you can easily follow a Base Plan with a Peak Plan which will enhance your race experience by helping you get faster and more powerful.  With either option you’ll receive the whole training plan (from start to finish) at one time through TrainingPeaks and Dropbox.

Available training plans are:

Running: Half Marathon Base — 12 wks Peak — 16 wks
Marathon Base — 21 wks Peak — 16 wks
Triathlon: Sprint Base — 9 wks Peak — 9 wks
Olympic Base — 12 wks Peak — 9 wks
Xterra Base — 16 wks Peak — 9 wks
Half Coming Soon
Full Coming Soon


Base Plan

You’ll receive:

  • Season Overview detailing number of hours to train per week along with intensity recommendations
  • Detailed descriptions for the key weekly workouts – 3 workouts for triathletes, 1 workout for single-sport athletes.

Performance Plan

You’ll receive:

  • Season Overview
  • Detailed descriptions for ALL weekly workouts.

Contact us for pricing info!


If you’ve decided to forge ahead with your training completely on your own, good for you!  We admire your Take Charge spirit!  However, should you have questions or need just a bit of help along the way, our Consultations are available.  We’re here to answer any and all questions…no matter what they are.  Let’s sit down and talk training!


Performance-Enhancing Services

Massage Therapy

Though often overlooked, massage is one of the best forms of recovery. In addition to providing a welcome relaxation after tough workouts or races, massage speeds the healing process by increasing circulation. This improved blood flow aids recovery by replacing metabolic wastes in stressed muscle tissue with therapeutic oxygen and much-needed nutrients. Let Massage Therapist Suzie Lindberg of Well Beings Massage help you find relaxation, recovery, and enhanced well-being. For more information, contact Suzie at

Nutrition Packages

Although research clearly shows that a properly balanced nutritional program will significantly boost athletic performance, many athletes still place food well below physical training on the scale of importance. Kris Hilvers, MS, RD, LD, CNSD will help you achieve your best performance ever!

  • Basic Service Nutritional consultation and meal plan
  • Premiere Service Nutritional consultation, meal plan, and 4 weeks of diet review
  • Follow-up Service 4 weeks of diet review

For more information, contact Kris at

Sport Psychology and Individual Counseling

Are you as mentally prepared for your next event as you can be? Have you been regularly practicing such performance-enhancing techniques as relaxation, visualization, and goal-setting? If not, you are not alone! Despite the common usage of mental preparation techniques with professional and Olympic athletes, many amateur athletes still remain unfamiliar with the benefits of including mental training in their workouts.

Dr. Greg Mondin, Ph.D. would like to change this. If you’re ready to take your training to the next level, he is ready to help you!

For more information, contact Dr. Mondin at

Physical Therapy, Injury Treatment, and Performance-Enhancement Services

Endurance athletes know that aches and pains come with the training territory. Smart endurance athletes, however, get those aches and pains treated so that they don’t turn into full-blown injuries! Having a good physical therapist on your side is essential to staying healthy and maintaining a consistent training program.

Therapeutic Associates Physical Therapy (Parkcenter and Nampa locations) offers a wide range of modalities that can keep your training moving forward. Matt Booth at Parkcenter and Derek Stiegemeier at Nampa are both triathletes so they fully understand the needs and mentality of endurance athletes. Therapeutic services offered include Augmented Soft-Tissue Mobilization (ASTYM).

In addition to therapy, Therapeutic Associates offers performance-enhancement services which will you do your sport easier, faster, and more efficiently. These services include: Pilates/Core Stabilization classes, CycleFit (customized bike fitting), and Cycling Spin technique training.

If you’re a Performance High client you receive:

  • 10% off performance enhancement services
  • Free injury screenings – this includes a brief assessment along with options for self-treatment, physical therapy, and/or referral to other healthcare providers as needed

For more information, contact Matt at or Derek at

Blood Lactate Testing and Cycling Training

When it comes to individualizing training programs, blood lactate tests provide critical information. For newer athletes, lactate is simply that nasty little substance that makes the muscles burn at higher intensities. For more serious athletes, however, lactate becomes the “holy grail” of training guides. It defines how well the aerobic system has developed, it distinctly shows how much fatigue or stress the athlete is experiencing, and it tells when to implement higher intensity training. In other words, a blood lactate test takes the guesswork out of designing a training program!

Douglas Tobin at Endurance Training and Fitness Center is the go-to guy for blood lactate testing. If you’re a Performance High client, he is offering special pricing on testing (for bike and run):

  • 1 Test (bike or run) $90.00 (regularly $100)
  • Package of 3 Tests $240.00
  • Package of 6 Tests $435.00

Additionally, Douglas has a whole fleet of Computrainers that you can hook your bike to. Once hooked up you can ride various race courses around the world, you can work on your spinning efficiency, or you can plug in your workout specifics (heart rate ranges, wattage ranges, etc.) so you don’t have to miss your workout just because of the nasty weather!

For more information, contact Douglas at