Testimonials

I have been doing Michelle's core strength exercises for three months now, and I can tell ...you might as well not even ride your bike seriously if you aren't incorporating a good core workout as well. It really is that essential. Your leg strength is useless if you don't have a strong foundation to push against. A strong core utilizes your leg strength more effectively than riding alone, and in order to be efficient and make the best use of your time this has to be a part of your training. Period.
--Jason Donald, Pro Cyclist, Slipstream/Chipotle Cycling Team

The difference between professional training and going-it-alone made a world of difference for me. In the first year, Michelle took my riding to a whole new level and I took 1.5 hours off my Leadville 100 time. It was worth every penny.
--Jenn Dice, Government Relations Director, IMBA, wants to break the Leadville 100 record

I work long hours and can find more excuses not to work out than you can imagine. A friend recommended Michelle and not only has she helped me lose 16 inches in various parts of my body. She cares about her clients and will help you accomplish whatever goal you are trying to attain, from extreme athletes to menopausal women who just want to feel better about themselves.
--Irene Shaffer, realtor, REMAX of Boulder

Michelle brings a full career of direct, practical experience, extensive specialized education, and unbounded enthusiasm to the table. She is a joy to work with. Under her tutelage I won a NORBA National race at Big Bear and took a second place at Mammoth. I was the 55+ Boulderracing.com cyclocross champion in 2003, and placed second in 2004 and 2005.
--John Daily, Professor and Director of the Center for Combustion Research, University of Colorado, Boulder

Michelle has been essential to my success as an ultracyclist. Her highly professional, customized and flexible approach to training planning enabled me to achieve my ultracycling goals while also running a business (which involves travel) and becoming a father. Michelle is a master at making the most out of limited training time.
--Urs Koneig, PhD, MBA, Redpoint Business Coaching; Seattle, WA

Michelle Grainger helped me bounce back from two pregnancies through a combination of weight training, cardio suggestions and sound nutritional advice. I gained lean muscle mass, strength and endurance while having fun with the program and staying motivated.
--Michelle Wieber, mother of two great kids; Boulder, CO

Services

Michelle Grainger has been coaching cycling and racing for more than 20 years, including road and mountain biking for short races and ultra events. She has several certifications in the areas of Nutrition, Strength and Conditioning, Pre and Post Natal Exercise, Post Rehab-Strengthening, Functional Fitness, and stretching instruction. She has licenses to coach cyclists and is an accomplished bike racer in road, mountain and ultra-distance cycling events. Your goals are important to her; therefore it is her policy to only take a limited number of coaching clients at a time. Contact Michelle for availability.

LEVEL 1

The LEVEL 1 Plan is the most extensive and comprehensive program offered. This plan offers the most individualized attention and program adjustments through phone contact or email exchange.

• Beginning Coaching Assessment covers all initial phone conversations, email contacts, questionnaires, and assessments of the questionnaires, goals, strengths, limiters, schedule assessments, and periodization planning.
• Weekly Programs with details about how and when to do your workouts.
• Weight room training programs and planning for seasonal training goals.
• Nutritional advice and food planning for weight changes, riding and racing.
• Mental awareness coaching for training and competition.
• Guidance for indoor heart rate or power test with the coach and instructed threshold test in the field.
• Heart rate training or power/wattage zones considered as they apply to your training.
• Scheduled weekly meetings on the phone and/or through email at the beginning of each week as well as email correspondance throughout the week to make changes to the program.
• Monitoring of all training reports, daily changes as needed, and discussions of training reports/logs.
• Program is customized to work around your work, life and family schedules as well as on the events you are choosing for your season's goals and accomplishments.

LEVEL 2

The LEVEL 2 plan is recommended for individuals interested in competition or serious fitness, including distance events. The LEVEL 2 program includes:

• Beginning Coaching Assessment covers all initial phone conversations, email contacts, questionnaires, and assessments of the questionnaires, goals, strengths, limiters, schedule assessments, and periodization planning.
• Monthly programs written twice per month with details about how to do your workouts.
• Nutritional advice.
• Weight room suggestions on how to incorporate resistence training into your workouts.
• Instructed heart rate or power threshold test self-administered in the field.
• Heart rate or power training zones to train with after a field test is done.
• Scheduled phone conference twice each month. Email contact twice a month in between scheduled phone calls.
• Changes in program can be made twice during the schedule through email.
• Monitoring of training reports and discussion of changes that need to be made.

LEVEL 3

The LEVEL 3 Plan is recommended for athletes who have experience in training and competition and want help and guidance with their programs. These individuals are ready to do more work on their own, a moderate amount of competition, century rides, multi-day events and other fitness events.

Please note that this is the most basic plan with some added extra perks and is not suggested for first time RAAM qualifiers, RAAM, or for long ultra events. This program. The LEVEL 3 Plan includes:

• Beginning Coaching Assessment covers all initial phone conversations, email contacts, questionnaires, and assessments of the questionnaires, goals, strengths, limiters, schedule assessments, and periodization planning.
• A monthly training plan one time per month with workouts planned towards your goals.
• Heart rate zones to train with after a self-administered field test is done and reported to coach. Results from a power/watts threshold test can also be sent and numbers incorporated into plans/zones.
• Scheduled once-monthly phone conference call when the plan/program is given along with one email if program changes are needed.

HOURLY TRAINING

Hourly programs can be completely customized to meet your needs, whether you are training for an ultra distance event, want to maintain fitness or are just getting started with your fitness goals. The right one-on-one training sessions and program can be designed specifically to meet your needs.

Inquire about HOURLY TRAINING RATES