Susan Farago | Sport, Health, and Nutrition Coach & Writer

Coaching Services

After 15 years in corporate America, I left 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

Susan Farago Coach 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 an Austin-based training organization for 5 years, coaching and training men and women in all distances of triathlon, duathlon, and ultra-distance cycling and running. I am also extremely interested in and knowledgeable about sports nutrition and have real-world experience with athletes on what works and what doesn't. 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:

"Athlete first" philosophy.
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".

1 on 1 Personal Coaching

Susan Farago Coach 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

For more information contact me.

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*

Registration and More Information

For more information contact me.

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

For more information contact me.

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

For more information contact me.

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

For more information contact me.