›FreshAirSports and Rebound Sports Performance Lab Coaching!
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We have joined forces with a leader in Bend's athletic community - the Rebound Sports Performance Lab. We will offer coached workouts for Bend local. There are three main coaches: Bart Bowen, Tim Monaco and Richard Albrow (bios coming soon) to lead all of the coached workouts and develop the FreshAirSports training plan.
While not required, we do appreciate if everyone who participates in our coaching programs join the club. We put a ton of time and effort into putting this together for the multisport community!
We will have two coaching options:| 1. | Punch card plan: $100 for 10 workouts ($10/workout) |
| 2. | $99/month workout plan: includes monthly "semi custom" workout schedule and two coached workouts per week (four opportunities for coached workout per week) |
Here is how the coached program works:
| 1. | Training plan developed around three races: early season(June), mid-season (late July) and late season (September) of varying distances and those that include a triathlon and duathlon and some run-only events (where possible). |
| 2. | FAS/Rebound SPL coaches structure training programs around these races. Swim workouts will be based on Coach Bob's masters programs as well as "on your own" workouts |
| 3. | Email sent at the beginning of each month with posted schedule and locations of coached workouts |
| 4. | Coached athletes can participate in two of the four coached workouts per week starting April 22, 2008. Workouts will vary week by week, but will include one run and one cycling workout: e.g., hill repeats on the bike, tempo or interval run, etc. Training calendar will be noted with which two workouts are coached every week with meeting times and locations. |
| 5.. | Additional group workouts (non-coached) will be encouraged for long ride and run days and be on the group workout schedule. |
Workout schedule
The details of each workout will be posted on the coached calendar (login required). The community workout calendar will list the times and locations for each coached workout as well as local training rides and runs around town.
Evening workouts - through September 2008:
Tuesdays (starting April 22nd), 6:00pm: coached run (track, hill repeats, etc.)
Thursdays (starting April 24th), 6:00pm: coached bike or brick workout
Noon workouts - through September 2008:
Tuesdays (starting April 22nd), 6:00pm: coached bike or brick workout
Thursdays (starting April 24th), 6:00pm: coached run (track, hill repeats, etc.)
The suggested races that the coached program follows are below. Keep in mind that if you are not doing one of these races, but ARE doing a race that is on either side of these events, you will benefit from the training plan!
| Early season: | Mid season: | Late season: | Alternate late season: |
Pacific Crest |
Deschutes Dash |
Black Diamond Sept. 13,14 |
USAT Age Group Championships |
10K run |
Sprint Tri |
Sprint Tri Olympic Tri Half Tri Half Du |
Olympic Distance |
To subscribe to the $99/ month coaching plan or the punch card program (beginning April 22nd) we are implementing a new online system (in conjunction with Rebound SPL). You can pay online via credit card (link available soon) or check. We will use your FreshAirSports key fobs and add a bar code to the back to "check off" your punch card - welcome to the 21st century!
Email Gina with questions!
*requires password
