The Start-Up Process

Step 1: Conduct the Initial Interview
Crucible Fitness Head Coach Rich Strauss, or the coach of your choice, will conduct a face to face or phone interview with you. Your coach will form a picture of how he plans to work with you towards your goals. He'll clearly explain this to you so can get a feel for the plan and the coach's skill in explaining it to you. If you don't already have a coach in mind, Rich will work with you to ensure a good fit.

He will discuss your:

• Athletic history
• Injury history
• Current fitness
• Training knowledge
• Body composition
• Personal, work and family commitments
• Race goals
• Training and racing equipment
• Structure of your current training week.

Step 2: Create and Discuss the Template Training Weeks
You are the best manager of your personal and training constraints. Over time you've likely determined a training schedule that "works" for your life. Our role is to simply tweak that structure to fit our training requirements and recommendations within YOUR lifestyle. At Crucible Fitness we are completely committed to servicing the needs of time constrained athletes.

• Your coach will open up an account for you at TrainingPeaks.com.
• In this account he will create two to four "template training weeks" to discuss with you in your next consultation. The first week is a duplicate of your current training week. The second week is the coach's interpretation of how to best integrate his training requirements into your current training training schedule. The third and fourth weeks are extrapolations of this structure into the future, so you have an idea of what to expect as the season progresses.
• During this consultation your coach will clearly explain the purpose of each session, why it is scheduled on that day, and how the character of the session to evolve over time.
• Most importantly you will work together to make sure the template weeks fits within your lifestyle constraints.

Step 3: Publish Initial Training Weeks
Next, your coach will use these templates to schedule your first two weeks of training and will schedule another consultation for the middle of the second week. At the same time he will send you a long list of files and reading materials to ensure you have a full understanding of endurance training. We believe very strongly that a knowledgeable athlete is a more coachable athlete.

During the next consultation your coach will ask for feedback about the schedule, answer any questions you have, and generally ensure that the template weeks are working for you as planned: "Does that swim work there or do we need to move it some place else? Was the long run at the appropriate intensity? Did you read that article on cycling cadence? Any questions about why we are doing x, y, and z?"

Only after this consultation, when the training plan has been completely tailored to your needs and lifestyle, will you drop into your appropriate tier of coaching service.

We follow this Start-Up process with everyone, regardless of coaching service.

Step 4: Initial Performance Assessments
We offer discounts to our new athletes on a wide range of performance services to ensure you receive the most customized and efficient training experience possible:

• Performance testing with the NewLeaf metabolic tester, to accurately determine your training zones.
• FIST Certified bike fitting, to ensure your optimum balance of comfort, aerodynamics and power.
• Evolution Running analysis, to help you run more efficiently, faster, and injury free.
• Nutritional consultations, to aid you in achieving the proper balance between training and weight loss nutritional goals.
• Private swim lessons, with underwater video, to dramatically improve your swim technique.

Interested in Joining Team Crucible?
Please contact Crucible Fitness Head Coach Rich Strauss or the coach of your choice for a FREE initial consultation and to discuss working with Crucible Fitness towards your endurance training goals!
rich@cruciblefitness.com
626-203-3278