custom race program
INTRODUCTION
WHY
This is a program that is near and dear to my heart. After competing for over twenty years in endurance races, few things give me more joy than to support another soul on their journey through the beautiful suck.
A key tenant of my approach to coaching endurance is that more isn’t always better. As you ENDURE, you’ll also find yourself balancing out your aerobic and anaerobic sessions with strength, speed, and mobility practices. This is by design – enabling you to not only perform well on race day, but to fortify you against injuries. That way, you can keep competing for as long as your heart desires.
Grow your endurance and capacity to be present with each step, stroke, and breath as you train for your next race with ENDURE.
WHAT
A 12-18 week custom race program that prepares you for greatness at your next endurance event
Race Options: Running – 5k to Marathon; Triathlon – Sprint to Ironman distances
Frequency: 5-9 custom workouts a week based on your goal, availability, & experience
Length: 60 minutes to 6 hours –Varies greatly depending on race distance and experience
Equipment: Sport-specific equipment (will depending on the race). Resistance bands, TRX, kettlebell, dumbbells, and sled highly recommended.
Flow: Each workout includes mobility, muscle activation, skill development, an endurance focused main set, and a restorative cool-down.
Strength: Two or more more strength workouts may also be included at points in the season depending on experience, goals, and needs.
Support: Stay accountable and get support with weekly email check-ins and access to a private Facebook group.
WHO
Whether this is your first or hundredth finish line, I’ve got an approach for every experience level.
This program is designed to provide support and accountability as you compete in your next running race or triathlon. ENDURE is the ultimate synthesis of training the body along with the mind, as you will discover and redefine new limits daily as you grow your comfort zone.
ENDURE is also great for people who also have access to some gym equipment, as cross-training and strength will be staples in staving off injuries. Additional equipment recommendations will be made based on your chosen race.
Note that for those athletes who request programming for a race that is outside the realm of what is safe for your experience level and the time allotted to prepare, I reserve the right to recommend a more manageable event. My first and foremost commitment is to your safety.
A FEW BENEFITS
Increased aerobic and anaerobic endurance
Deeper, more restful sleep
Greater breath awareness & capacity
Enhanced focus & discipline
Enhanced energy & vitality
Increased awareness of movement mechanics
Greater bone density
Improved cardio-respiratory function
Greater muscular endurance
Reduced stress & more laugh-lines
Improve sport-specific skills
A medal around your neck
HOW IT WORKS
ENROLLMENT
Enroll by clicking the appropriate button below.
INTAKE QUESTIONNAIRE
Complete the intake questionnaire to assess your current goals, race details, any injuries or movement restrictions, equipment access, workout availability, and unique movement history and preferences. The questionnaire will be emailed to you within 48 hours after you enroll.
THE PROGRAM
From there, I’ll get to work designing your 12- to 18-week custom race program. You’ll receive an email with access to your program within 10-15 business days of submitting your intake questionnaire.
Each workout includes mobility, muscle activation, skill development, an endurance focused main set, and a restorative cool-down.
Two or more more strength workouts may also be included at certain points in the season depending on experience, goals, and needs.
email check-ins
You’ll receive weekly email check-ins to support you and to hold you accountable. Use this opportunity to also celebrate wins, ask questions about your program, and receive feedback.
celebrate & support fellow movers
Throughout your program and until the end of eternity, you’ll have access to our private Ritual Movement Facebook tribe. Members come from many backgrounds and experience-levels, so this is a great place to give and receive feedback, post videos from your workouts, and cultivate a global movement family.
WHAT’S INCLUDED
12-18 week race program*
Custom tailored to your goal
An endurance focus, balanced w/ skill, strength & flexibility
Recommendations based on your equipment, needs, experience, & ability
5-9 WORKOUTS PER WEEK*
60 minutes to 6 hours*
Mobility, muscle activation, skill development, endurance focused main set, & restorative cool-down
Two or more more strength workouts may also be included at certain points in the season depending on experience, goals, & needs
email support & accountability
Weekly emails with Rachel
Ask any questions about your program or the exercises within it
Get feedback on form, performance, & progression
Mindset coaching & race day support
private facebook tribe
Build a community
Share photos & videos
Get feedback on your questions
Lean on fellow movers for support and encouragement
Share your light
*Program duration & number/length of workouts varies depending on your goal, availability, and racing experience
I decided late in the game to actually commit to a training program, just 12 weeks out from race day.
I contacted Rachel knowing she was extremely knowledgeable and experienced in the field of sports programming and psychology, but more importantly, habit formation and lifestyle coaching. She provided personal care and attention to every step of the training process, emphasizing a weekly mindset that was a small building block of a bigger picture for goal attainment.
Not only did Rachel provide me with an approachable program that got me to the finish line with a smile on my face, she also provided me with tools and strategies to employ throughout the tough weeks of training, and more importantly, in everyday life.
She helped me develop not only physically, but mentally and emotionally as well – allowing me to connect deeply and visualize the life I want to live going forward.
This woman has a gift of enabling people to see what they are truly capable of and to go after life sliding into home.”
“For the two years post-surgery, I was attending miscellaneous group classes, lifting weights on my own and doing minimal cardio. I wasn’t getting any traction, and I was causing some minor injuries since I wasn’t following a plan that was right for where I was at the time. Then I met Rachel. She listened to me about my fitness goals and crafted plans that were a kind and gentle introduction for my body that focused specifically on the areas that needed strengthening post-surgery.
We gradually built up, and she helped me to identify a challenge fitness goal that I trained for. I love hiking so I wanted to prepare to hike a fourteener. We set an interim goal of an indoor stair climb in the John Hancock building in Chicago. I had always loved races and giving me a specific event to prepare for was helpful to me. She was always there for encouragement, answering questions, and tweaking of our plans based on what was working. I began to feel toned and strong and I fell into an exercise routine that was working for me.
I learned in this process to embrace where I am physically at that moment of time to allow my body to react in its own time. It was hard to realize that I am not physically what I was 10 or 20 years ago, however I can still set fitness goals and still work to realize them. Rachel made that happen.”
Frequently Asked Questions
“it is not the answer that enlightens, but the question.” -eugene ionesco
how fast can i expect to see results?
Everyone’s bodies, goals, and circumstances are completely unique – and thus will vary incredibly. And while results are important indicators of progress, we are importantly building dedication, trust, and awareness to the process in our work together.
what if i'm new to exercise?
Great! I’ve got experience working with people of all abilities. Together, we will gradually grow your comfort zone as we teeter on the edges of what’s new to you. You will learn basic movement mechanics and build a foundation of conditioning that will set you up for a lifetime of healthy and enriching movement.
WHAT IF I HAVE AN INJURY OR MOVEMENT RESTRICTION?
First and foremost – it is up to you to follow guidelines your physician has given you regarding any procedure or evaluation. Every body has the capacity to move, and I am happy to work with you on creating safe and engaging ways to increase full-body stability, flexibility, and endurance.
what if i have dietary restrictions?
Everyone’s gut is like a fingerprint – it’s completely unique to you. We all have certain foods we tolerate better than others. We will work together to determine how nutrition contributes to your current state. This will require an open-mindedness, trust, and willingness to try something new. We will not be introducing anything to which you have an established allergic reaction.
what equipment & technology will i need?
All you’ll need is a phone and/or computer with a reliable internet connection. As of now, all coaching and materials are delivered via Zoom and email.
Note: For Movement Programs, please check the specific requirements of the program you’re considering.
what is your refund policy?
I do not provide refunds for any of my offerings. I will provide everything that is included as detailed on this website. It is your responsibility to show up and reap the benefits of your hard work and the materials and coaching provided.