OUR MISSION “ Get Fit Faster with Structured Training In a fun environment” Our goal is simple, we want to help you reach your personal fitness and performance goals as efficiently and safely as possible. To accomplish this mission, we offer you the tools and expertise to create a personal training plan based on your skill level, the coaching and knowledge to help you follow that plan, and the state-of-the-art facilities and equipment to help you work toward your goals.
Bob Hanisch Degrees and Certifications: Columbia University Masters’ degree in Exercise & Applied Physiology Bachelors in Art History with Pre-Med concentration Certified USA Triathlon Level II Coach and a Level II USA Cycling Level I Metabolic Efficiency Training Specialist-HMP CPR/AED Certified and Red Cross Lifeguard Certified CDE, Certified Diabetes Educator, former CSCS, Certified Strength and Conditioning Specialist, former -Owner of P3 and Director of Coaching -Coach for USA Triathlon 1993 to 1996, Head Coach 1994 to 1996. -His training program was used as a model for other coaches at the Olympic Training Center. -Coach for TriWisconsin from 1990-1997 and from 2003 to 2005 -Adjunct Graduate Faculty at Mount Mary College, teaching - Exercise Physiology and Sports Nutrition. - Competed in triathlons from sprint to Ironman
Melissa Radmer Degrees and Certifications: B.S degrees in Exercise Physiology and Exercise Leadership from Concordia University Wisconsin Completing certification for USA Triathlon Level 1 Coaching CPR/AED Certified and Red Cross Lifeguard Certified Specialties: - Group Training - Strength and Cycling Coach - Metabolic Evaluations - VO2 Testing Career Highlights: Competing in triathlons for 14 years Raced sprint through half ironman triathlons, duathlons, half and full marathons 4-time member of Team USA for the World Championships 2-time All American Triathlete
Wendy Hanisch Degrees and Certifications: B.A. in Political Science with concentrations in History and Philosophy from Columbia University, New York City USA Triathlon Level 1 Certified Coach USA Triathlon Certified Race Director Specialties: -Group Training Coaching -One-on-One Coaching -Director of Marketing and Events Career Highlights: Director of the Milwaukee Local Organizing Committee for the USAT Age Group National Championships 2013-2014 4-time Hawaiian Ironman World Championship competitor 6-time Ironman competitor (5 in Madison and 1 in Chatt) 2-time Wisconsin State Triathlon Champion 4-time Triathlon/Duathlon USA All-American Member of Team USA in 1992, 1994, and 2010 Worlds 2012 Inaugural member of USA Triathlon Century Club (athletes completing 100 or more races) Female overall winner of more than 30 races
GROUP COACHING Designed for… Triathletes of ALL experience levels looking for a structured group training program. Goal Race... Half Ironman Group: Madison 70.3, Door County or others Ironman Group: Ironman Wisconsin OR other Ironman
GROUP PROGRAM OVERVIEW Training: Full training plan loaded into Training Peaks (January 2 nd start date) Performance Training Series Clinics 3 Group Swim Workouts (January-March) 3 Over Distance Workouts (January – March) Tuesday night bike rides (starting in April) P3 Open Water Swim series (June-August) Coach led course rides Coaching: Initial 30 minute consultation with your coach Every other month 30 minute calls along with limited e-mails & texts 3 weeks pre- race meeting with coach to go over “A” race plan Coaching at course rides and Key Races Post race review follow-up meeting Additional Benefits and Discounts
GROUP PROGRAM OVERVIEW Half Ironman Overview Ironman Overview December – Initial meeting with coach December – Initial meeting with coach January 2 nd – Start of training plan January 2 nd – Start of training plan January – First Clinic January – First Clinic Mid January – First Group Swim Workout Mid January – First Group Swim Workout Late January – First Over Distance Day Late January – First Over Distance Day April – Weekly bike workouts (Tuesdays) April – Weekly bike workouts (Tuesdays) May – First coached course ride May – First coached course ride June – Monday night open water swims June – Monday night open water swims June or July – Half Ironman Madison, July – Half Ironman (key brick for IM) Door County or other HIM race! September – Ironman Wisconsin or other IM race!
SAMPLE TRAINING WEEK Half Ironman Ironman
PERFORMANCE TRAINING SERIES A series of educational clinics designed to increase the athlete’s knowledge and skills leading to improvements in training and racing. Clinics are included in all group training and one on one coaching. 2018 Topics to include: - Strength Training for the Endurance Athlete - Understanding and utilizing different training zones to maximize your season - Nutrition inside and outside of competition - Basic bike maintenance skills and tire-changing - Bike Handling Skills - Transition Clinic - Open Water Swim Clinic - Ironman Logistics
3 GROUP SWIM WORKOUTS P3 coaches are on deck during these one hour group coached swim workouts. Each month’s session will build on the previous one. These workouts are included in all group training and one on one coaching. • Workout will include a warm up, drill set, main set, and cool down. • Lanes will be organized by pace. January, February and March
OVER DISTANCE TRAINING SERIES Get motivated and have fun riding indoors! This is not your ordinary 3+ hour indoor ride. All rides are done at P3’s premier computainer cycling center on a real course giving our athletes not only a quality training session but also a preview of the race course. After the ride there is the option for a brick run outside. Over distance workouts are included in group and one on one training program. Limited to 24 athletes per session. January Saturday 20 th 12:00-3:45pm OR Sunday 21 st 7:00-10:45 am – 3 hour bike/45 minute run February Saturday 24 th 12:00-4:30pm OR Sunday 25 th 7:00-11:30pm – 3.5 hour bike/1 hour run March Saturday 24 th 12:00-5:30pm or Sunday 25 th 7:00-12:30pm – 4 hour bike/1:30 hour run
OUTDOOR SUPPORTED RIDES P3 coaches provide their athletes the opportunity to ride the race courses as part of their training (when possible). Even if you are not planning on racing, the course rides are a great opportunity to get some solid mileage in. Rides are included in all group training and one on one coaching. April Saturday 28 th - 2 loops of Holy Hill Course May Sunday 6 th - Ride and run 70.3 Madison course Sunday 27 th - 1-2 loops (40-80 miles) on Ironman Wisconsin June Saturday 16 th - Ride and Run July Saturday 28 th - Shoreline 1.2 or 2.4 mile swim* with 112 miles on IM course August Saturday 18 th – MOWS 2.4 mile swim* with 70 to 112 miles on IM Course * Additional fee and date subject to change
ADDITIONAL GROUP BENEFITS 40% Discount on Vo2 testing (bike and/or run) Discount on Biomechanical evaluation Private P3 athlete Facebook forum Discounts at P3 partners Discount on P3 Race Kits/Apparel Monthly educational e-mails
KEY RACES - June, Lake Mills Triathlon, Ironman 70.3 Madison -July, Pewaukee Lake, Door County -August, Lake Monona 2.4 mile swim race -September, Ironman Wisconsin P3 coaches will be on site to assist training group on race day (registration fees are not included)
THE INVESTMENT • $100 non refundable registration fee is required to reserve your spot • Both training plans begin in January • Ironman Wisconsin Program Cost, 9 months – $1025 one-time payment (Total $1125, discount of $100.00) OR – $125.00 in nine monthly payments (Total $1125) starting January 2 nd . (Last payment in September) • Half Ironman Program Cost, 6 or 7 months – $650 (70.3 Madison) or $775 (Door County) one-time payment (Total $750/$875), discount of $100.00) OR – $125.00 in six (70.3 Madison) or seven (Door County) monthly payments (Total $750/$875) starting January 2 nd . (Last payment in June or July)
REQUIREMENTS USAT Membership HR monitor Great attitude Properly working, safe equipment **Race fees are NOT included
TRAIN WITH PURPOSE, Get Fit FASTER ! TRAIN WITH PURPOSE, Get Fit FASTER…
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