A. Individualized Training Plans

Take Flight Multisport offers Training Plans designed to prepare our athletes for whatever multisport endeavor they want to tackle! Be it a triathlon, duathlon, or any single sport, we are there every step of the way helping our athletes achieve their goals.

How it works:
Step 1 -- Initial Consultation

• In person meeting or via phone
• Review training, racing and medical history
• Identify short and long term goals
• Identify performance strengths and limiters
• Identify upcoming training parameters
• Explain personal workout calendar and training log

Step 2 – Individualized Training Plan

Following your initial consultation, it’s time to TAKE FLIGHT! Within a week after your consultation, we prepare your first individualized training plan. We write and modify your plan based upon our interaction with you. As we communicate throughout your training, we constantly monitor your progress, and use your feedback when writing your plans. We listen to what you tell us, we watch what you’re doing and we use your information to make you the best you can be.

Pricing:
Individual Training Plans -- $200/month
6 months upfront -- $175/month

B. One-on-One Coaching Sessions

Take Flight Multisport offers one-on-one coaching in swimming, cycling, running, dryland and plyometric exercises, TRX Suspension Training*, and multisport transitions.  The sessions are customized to your needs.

We also provide technique overview, equipment selection, advice regarding race selection, strategy and mental focus and nutritional intake for training and competition.

1. Swimming – Take Flight offers both in-water and pool side analysis of swimming technique. We can assist with stroke analysis, stroke technique, drill work, body position, open water swimming skills and more.

2. Cycling - Take Flight can assist with all aspects of cycling, from finding the proper bike, fitting*, and making you fast. We can help with technique, gearing, bike handling and group riding skills, proper pacing and more.

Coach Thomas Hartmann is a F.I.S.T. Certified Bike Specialist, trained to get anyone from the novice cyclist to the seasoned expert riding in the most comfortable and fastest racing position. Take Flight Bike Fitting services can either be performed in our workshop or brought to you. Call for pricing.

3. Running – Take Flight can take you to the hills, the trails, the track or elsewhere to get your run where you want it. Whether it’s speed, endurance or form analysis you desire, we’re there to make it happen.

4. TRX Suspension Training – Coach Shelby Hartmann is a Certified TRX Suspension trainer. Suspension training sessions can be added to complement any multisport and/or single sport discipline, or as a stand-alone type of training. Contact Coach Shelby if you’d like more information on this innovative type of workout.

5. Transitions – Learn how to mount and dismount your bike efficiently and comfortably with shoes clipped into the pedals and how to best place your gear in your transition area to make for a fast exit!

6. Dryland and Plyometric Exercises – Learn to get the most out of your own body weight. Through proper technique with dryland exerise and plyometrics, Take Flight can help you build muscle, strength and power to complement your overall conditioning.

Pricing:
$75/hour
$60/hour (10 sessions)
$60/hour (single-session rate for athletes currently training under individualized plan)

To schedule an appointment to get started with a Take Flight Multisport individualized training plan or to schedule a one-on-one training session please contact Shelby Hartmann at Shelby@takeflightmultisport.com or call 619-446-7431.