Susan Farago ~ Fitness Coach ~ Writer
"Make a difference in yourself."

Susan Says Coaching Tip

Keep cool during racing or training by putting ice in hot spot areas: hat (for head), down the shirt (for chest) or in bottoms (for groin).
More tips on RLE Twitter.

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Coaching & Offerings

After 15 years in corporate America, I left IBM in 2008 to turn my part-time dream into a full-time passion - to coach and work with a variety of individuals to help them reach their goals while improving their health and overall quality of life. While I thoroughly enjoyed my time climbing that corporate ladder and all the experience and knowledge I gained, it's time to make a difference in myself.

 

My Coaching Background and Philosophy

I have a varied background in sports coaching. I have coached children’s little league softball and taught swimming to toddlers and adults. In triathlon, I was an assistant coach for Team Danskin Women’s training program for 2 years and worked with over 200 women. I was also an assistant coach for Texas Iron Multisport for 5 years, coaching and training men and women in all distances of triathlon. I am also extremely interested in and knowledgeable about the "fourth sport of triathlon" - nutrition - and have undergone a transformation in my own diet as a result. I strive to focus on the physiological aspects of training and exercise and to educate athletes on the latest research and trends in sports, health, and fitness. I can make difficult tasks seem easier and my philosophy in life and in triathlon is to have fun, set goals, and work hard to achieve those goals.

My coaching strengths include:

• Goal-oriented training, including benchmark progress.
• Working with athletes to strike a training/life balance.
• Implementing periodization-based training to ensure peak performance and solid recovery.
• Form and technique analysis in relevant sports areas.
• Strong emphasis on nutrition during training and nutrition support before and after training.
• Injury awareness and prevention.
• Empowering athlete to work towards goals, but ultimately holding the athlete accountable for execution.
• Emphasis on two-way communication and feedback between athlete and myself.
• Providing athlete many opportunities for learning and education through materials, discussion, and tips.

At the end of the day, it's helping you get where you want to be.

For more background information, see "About Susan".

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1 on 1 Personal Coaching

Continuing in 2010!

Looking for individual coaching? I will work with you to meet your goals!

What to Expect

Contact me to find out more about 1 on 1 coaching. Then schedule time to meet with me (in person or via phone). Initial 1-2* hour meeting includes:

• Athlete welcome and introduction to coach/athlete relationship.
• Review of sample workout schedule.
• Establishing macro training schedule.
• Setting expectations.
• Athlete Health Questionnaire interview.
• Athlete Life and Training Schedule interview.
• Athlete Current Status and Goals interview.
• Preliminary review of fitness nutrition basics (hydration, electrolytes, calories).
• *Optional: swim, bike, and run video taping for initial/baseline assessments.

After the initial meeting, the training program begins. We continue with weekly updates and status, review and reassess progress, and continue to work towards reaching your goals!

What You Get

1 on 1 coaching includes:

• Personalized training schedules to meet your goals.
• Contact via phone, e-mail, and in person for questions, modifications, feedback, etc.
• In person training on an "as needed" basis.
• Discounts from a variety of sponsors.
• Access to informal workouts at various times throughout the week and weekend.

Registration and More Information

Registration for 1 on 1 Personal Coaching.
For more information contact me.

 

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Swim Stroke Video & Analysis

What to Expect

The swim stroke video and analysis begins by meeting at a pool or lake (pending visibility). You, the athlete, warm up and then get video taped swimming from above and under water. Swim stroke is reviewed and assessed and drills are given to perform. You are then video taped again above and under water. You and I debrief afterwards to discuss further recommendations for improvement. Video and related swim workout files are burned to CD and given to you at the end of the session. Follow up swim video and assessment session(s) are available at a discounted rate (additional video not included).

What You Get

Swim stroke video and analysis includes:

• Swim stroke review and analysis
• Video of swim stroke - above water and under water*
• Feedback on stroke and recommended improvements
• Swim drills to help with stroke improvement areas*
• Swim workouts*

*All files are burned to CD on-site for you to take with you for convenience and reference.

Registration and More Information

Registration for Swim Stroke & Video Analysis.
For more information contact me.

 

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Cycling with a Power Meter: Data Analysis

What to Expect

Cycling with a Power Meter: Data Analysis begins with your personal power data from your training and/or racing events. The process begins with a 30 minute phone call or meeting to discuss goals and overall status of training and racing, as well as type of watt meter data you currently have. I provide 1-2 optional key workouts to test certain areas (threshold, sprint intervals, etc.). Data files are then e-mailed to me for data analysis and the custom Power Meter Data Analysis Report is compiled. A follow-up meeting or phone call takes place to review report findings and discuss recommendations for improvement. The overall goal is to maximize your training results and racing performance.
NOTE: This is a multi-session engagement, however you do not need to be in Austin. Data assessment, analysis, and review can be conducted via phone and computer.

What You Get

Cycling with a Power Meter: Data Analysis includes a review of your historical and current watt meter data to:

• Identify your functional threshold power range.
• Develop a custom power training levels table to correlate watt meter ranges to key training levels such as endurance, tempo, VO2 max, and anaerobic capacity.
• Assess pedaling vs non-pedaling time as a function of energy use and conservation.
• Create Quadrant Analysis to show physiological abilities of leg muscle to generate power based on force and velocity.
• Create a Power Profile to compare your data to World Class and Cat racing data, and identify your strengths and areas for improvement against your goals.
• Compare power to weight data.
• Create heart rate model distributions.
• Provide Power Meter Data Analysis Report which includes data charts from power meter files, recommendations for overall improvements in cycling, and example workouts based on current level of fitness and goals (see sample report below).

NOTE: Power meter data analysis report, including data charts, spreadsheets and related documentation will be provided to the athlete once data analysis is completed.
Click to view sample of Power Meter Data Analysis Report .pdf.
Report is protected from printing or editing.

Registration and More Information

Registration for Cycling with a Power Meter: Data Analysis.
For more information contact me.

 

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Sports Nutrition Consultation

What to Expect

Sports nutrition consultation begins with a review of current nutritional status and goals for training and racing. We can take it a variety of directions from there based on your goals. Do you want to have more energy during a workout or race? Are you always cramping up? Do you have a big race and want to make sure you are at your optimum energy levels? Or are you looking for ways to eat better to support your overall training? Whatever your goals, we can discuss and come up with a plan that works for YOU.

What You Get

Sports nutrition consultation includes a review of your historical and current sports and general nutrition data to:

• Assess current nutritional status as it relates to your training and racing goals.
• Discuss historical successes and areas for improvement.
• Review hydration, electrolyte, and caloric requirements for training and racing.
• Discuss key ways to fuel before and after training and racing.
• Review of any of your documentation: food logs, nutrition logs, etc.
• Discuss recommendations to help meet your overall sports nutrition goals.
• Discuss any additional areas of concern or inquiry you may have - no matter how detailed or general.

Handouts including articles, references, resources, and related documentation will be provided to the athlete where applicable.

Registration and More Information

Registration for Sports Nutrition Consultation.
For more information contact me.

 

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Coach & Athlete Consultation

What to Expect

Have questions about your current training plan? Need a little help establishing goals? Want to make sure you are on the right track for an upcoming race or event? Want to bounce some ideas off an experienced coach? Coach and athlete consultation provides the opportunity for you to meet with me one on one for an hour or as long as you like. I will provide answers to your questions and guidance in areas you feel need some direction. Topics can range from training plans and gear to sports nutrition and final race/event preparation.

What You Get

Coach and athlete consultation includes:

• One on one meeting in person (or via phone if not in Austin) to discuss your questions.
• Review of any documentation: training plans, race schedules, nutrition, etc.
• Feedback on current status.
• Recommendations to help meet goals.
• Any additional supporting materials or resources will be e-mailed to you.
• Minimum meeting time: 1 hour.

Registration and More Information

Registration for Coach and Athlete Consultation.
For more information contact me.

 

 

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Wednesday Night'er Weekly Group Training - FREE & NEW for 2010

What to Expect

Get together and train on a weekly basis with this informal training group designed to get you moving or to push yourself even further. A workout will be provided*.

Workout locations will be central-Austin and may vary from week to week so check below for most recent updates and information. We will mostly focus on running and strength/core work until the weather warms up and we can break out our bikes and swim gear!

WEATHER -- Workout cancellations will be posted here by 5:00pm the day of the workout.

Wed, July 28 - 2010
NOTE: Workout cancelled.

Starting in August, 2010 all future Wednesday Night'er workouts will vary in topic and location. Please send an e-mail for more information if you would like to attend.

*All participants are responsible and liable for their own safety, health, and well being at these workouts, and take on responsibility for all inherent risks. Workouts and locations are selected with the safety of all participants in mind but it is ultimately up to each individual to determine workout participation.

 

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Athlete Testimonials

Each athlete has their own story and I am fortunate to work with some amazing people. Below are some of their stories and experiences along the way.

 

"For years I have dreamed of becoming an Ironman. I knew I would need special guidance leading up to this event.  To make matters more complicated, I had shoulder surgery 9 months prior to my Ironman. Initially this inhibited my swimming and biking capability. Susan interviewed me and adapted my training appropriately.

Susan focused on all aspects of my training; including a solid race day nutrition plan, improving my diet and building my endurance in all 3 disciplines. Susan kept track of my progress and modified my training accordingly.  She was quick to notice any lapse of morale and provided positive feedback or encouragement to keep me motivated. I was rock solid on race day. I felt so prepared going into the race. That preparation gave me confidence all day long.  Susan tracked my progress online and texted my sister throughout the race to offer advice. I couldn’t have asked for a better coach or experience. I was honored to have Susan as my coach. Here’s to Susan for making my Ironman race everything I wanted it to be… Thanks Susan!"
~Kelly Preddy, Ironman Coeur d’ Alene 2009 and 1 on 1 Client - Austin, TX

 

 

"When I decided to celebrate being 41 with a solo (self-guided) 500 mile mountain bike ride across Spain - the El Camino de Santiago - my primary concern was my physical ability to accomplish this feat and have it be fun. The last time I had ridden was in high school and I had never considered myself an athlete. I was referred to Susan by a friend of mine and we met and talked about my goals for the trip. Susan’s training plans had me doing things I had never done before and I soon noticed my body getting stronger. The knowledge I gained about nutrition and hydration from Susan had a big impact on my performance. Having Susan as a committed partner in my creating this experience (even when I was wondering if I really could) made all the difference. The training period was about five months and when it came time to pack for the trip, my primary concern was no longer my physical ability but to enjoy the ride! The ride turned out to be one of the most amazing life experiences that I have had! Working with Susan gave me the physical conditioning, confidence, and knowledge to trouble-shoot problems that came up with ease. I realize that my journey actually started with the training. Who I feel myself to be now is almost unrecognizable from where I started. I highly recommend going for a big stretch and physically doing something you never thought you would do or be able to do. And I highly recommend Susan as a coach for your adventure!"
~Paul Minor: Ultra Distance Cyclist and 1 on 1 Client - Austin, TX

 

"I can't thank you enough for all of the lessons and training you passed on to me, as well as the CONFIDENCE that I have gained, since starting to work with you! I'm SO glad you helped me look at nutrition...it has definitely been a missing part to my preparation. Thanks for all of your support, education and laughter along the way!!"~Trixy Roy: 1 on 1 Client - Bryan, TX

 

 

 

 

"I worked with Susan to train for Ironman Arizona.  My goals were to have a comfortable finish and improve my time from my first Ironman.  Susan created effective training schedules and worked with me closely on determining my optimal nutrition for the race. Determining the proper fluid, electrolyte and caloric levels turned out to be the biggest eye opener for me.  Practicing swimming, biking, running and eating the right way all helped me to achieve my goals. I felt good at the finish of the race and knocked an hour and ten minutes off my previous time, despite windy conditions on the bike." ~Mike Rondini: Ironman Arizona 2007 and 1 on 1 Client - Austin, TX

 

 

 

"This is my third season with the Texas Iron Women’s Program. The Women’s group is fun, challenging and supportive. I started as a non-swimmer, slow runner and very clumsy cyclist.  I have improved my time and confidence in all three. In October I will do my first half Ironman! " ~Debbie Warnken: Women's Group - Austin, TX

 

 

 

 

 

 

“The program has been challenging, fun, customized for my training, provided workouts that encourage me to achieve more than I knew I could do, fun, great group support in all aspects of my life, fun, awesome triathlon preparedness information and did I say FUN?!!!!!! “ 
~Kim Hanford: Women's Group - Austin, TX

“With Susan coaching me, I was able to make drastic improvements in my performance. I achieved a personal best at every race my first year with the group including cutting my half Ironman time by an hour! The camaraderie between the women in the group always keeps things fun.”  ~Catherine Lee: Women's Group - Austin, TX

 

"When we started thinking about attempting our first triathlon, we asked a good friend of ours for a trainer suggestion. We were lucky enough to meet Susan Farago! We trained with her for about a year and thoroughly enjoyed our experience! One of the things we liked best about working with Susan was her professional approach. We were impressed with the detailed plans that she provided every week, along with training suggestions, nutritional advice and industry information to keep us motivated and support us in our goals. Another thing that stood out was her willingness to accommodate our schedules and adapt her training plan to complement our lives and fitness goals. Though we knew that she worked with many clients, we always felt that her focus was totally on our individual progress.

She always took the time to cheer us on with each small accomplishment and encourage us to set bigger goals. We would highly recommend Susan as a trainer, whether for someone just discovering the goal of fitness or the experienced athlete!" ~Maureen and Vince Farelli: 1 on 1 Clients - Austin, TX

 

"Susan, I was on my road bike yesterday for the first real ride in over a year. I'm sort of committed to actually doing this year's Danskin and it was time to get some ride time. And hills. Ugg. And I want you to know that every time I ride, I see you ahead of me at the corner cheering me on saying "You LOVE your bike!" Gosh, how many years ago was that day? It is a special memory for me because although I am still working on loving my bike, you said it with such compassion and heart that it's stuck ever since. So thank you for that moment and for being the awesome lady you are. I know you'll be on every corner and hill with me at Danskin!"
~Lynn Sparks: Team Danskin 2006, 2009 Danskin Triathlete - Austin, TX

 

 

 

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