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Welcome to CB Multisport

Customized Training Plans for Individual Athletes

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How We Train

We focus on a quality over quantity training approach and a family atmosphere to make you a smarter, stronger, faster you.

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Training Camps

Build camaraderie with fellow athletes

Coaching Philosophy

At "CB" Multisport we focus on a quality over quantity training approach and a family atmosphere to make you a smarter, stronger, faster you. We don't believe in a "one size fits all" approach to training. Every athlete is a different person with different strengths and weaknesses. That's why we don't provide "cookie cutter" training plans. Each plan is custom tailored to the individual athlete to take advantage of your strengths and to build on your weaknesses. In addition to the quality over quantity approach we utilize I am also a huge believer in "listening to your body". The human body is an incredible machine and very adaptable. It has it's own warning system and will provide clues as to when your training may need an adjustment. There will be challenging workouts along the way that are designed to test you but there is a fine line between a challenging workout and a potential injury. This is why we promote "listening to your body". It is common for athletes to feel the need to "check the box" as it relates to completing a workout but often times that mindset can lead to overtraining and overuse injuries.

Being in tune with your body and understanding that sometimes it's ok to miss a workout or alter one because your body is telling you to is something that we strive to help our athletes understand. Sometimes simply taking an off day to recover can be the difference between an overuse injury or being able to finish your training and make it to race day in optimal condition. Your training doesn't end just with your physical workouts. A large, and often overlooked part of endurance sports is the mental training. We create workouts to make you stronger, both physically and mentally. The stronger and more prepared you are mentally, the more you can control your outcome in training and in racing.

It is with this in mind that we choose to go with a "family" approach instead of the typical coach/athlete relationship. All of our athletes interact and use each other as a support system to push one other to be better athletes and better people. We also stress open communication between all athletes and coach. With open dialogue we can provide more personalized training as well as promote a feeling of trust between athlete and coach. We feel as though you should never isolated or as though you can't come to your coach with questions. The last thing that we look for in our athletes is a good attitude! For 99% of us, this is a hobby and while we strive to get better and work hard to reach our goals this should still be fun and exciting. We want you to remember why you got into the sport in the first place and help you to continue to capture that feeling of accomplishment that comes with reaching new heights and obtaining new goals.

Coaching Services

Consultation

We will get to know each new athlete through an initial athlete questionnaire, email exchanges, and an initial phone conversation.

Instructions on Setting Heart Rate Zones

We provide the athlete with specific instructions on how to set and monitor their own heart rate zones throughout the season. We do not alter the zones for the Focused Training Plan athletes.

Season Planning & Daily Workout Scheduling

We will develop a detailed plan that outlines time, volume, and intensity benchmarks for each day/week in a cycle. Our season plan will be shared with an athlete and will provide the athlete with information on how we intend to build fitness throughout the season.

Heart Rate Testing

We constantly monitor each athlete's heart rate data during training and racing. Initially, we set specific training zones based on heart rate testing, and then we update those zones as necessary throughout the season.

Unlimited Communication & Rescheduling

There are no restrictions placed on the amount or type of communication that an athlete may have with his/her coach. Training scheduled will be changed at any time at the athlete's request.

Detailed Pacing Plans

We give specific pacing instructions for every race on an athlete's schedule. All pacing plans are detailed and are based off heart rate, pace, and power (if applicable). We leave nothing to change on race day!

Detailed Fueling Plans

These plans are specific to the athlete's sweat rate and caloric needs for all race distances. After executing a "sweat test", we analyze the results to determine accurate hydration needs. The fueling plans include specific instructions for exactly what to eat and drink on race day.

Training & Racing Feedback

Feedback is given on any training session where instruction/encouragement is warranted or when the athlete asks a question. Each race is analyzed by the coach. Feedback typically comes in the form of an email response, a voice recording, or a phone conversation.

Video Analysis

An athlete may send a video or may set up an appointment to have video taken by a coach for analysis in any of the three disciplines. Swim video analysis occurs the most frequently.

Instructional Videos & Training Documents

We give all our athletes access to our library of training/racing/nutrition documents and also a variety of instructional videos covering swim drills/technique, run mechanics, strength movements, and more.

Website Access & Online Billing

All athletes are given a profile on ajbcoaching.com where they can share pictures, race schedules and results. We also utilize automatic billing through the website. Coaching payments can be set to recur ever 1 week, 2 weeks, or 4 weeks.

 

Training Plans

Focused Training Plans

$150 Per Month

$75 Start Up Fee*
  • Consultation
  • Season & Daily Workout Scheduling
  • Instructions on Setting Heart Rate Zones
  • Instructional Videos & Training Documents
  • Website Access & Online Billing
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Full Service Training Plans

$ 250 Per Month

$150 Start Up Fee*
  • Consultation
  • Season & Daily Workout Scheduling
  • Heart Rate Testing
  • Detailed Fueling Plans
  • Detailed Pacing Plans
  • Unlimited Communication & Rescheduling
  • Training & Racing Feedback
  • Video Analysis
  • Instructional Videos & Training Documents
  • Website Access & Online Billing
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Individual Services

Email for Pricing

Standalone Services
  • Bike Trainer Evaluation
  • Running Form Evaluation
  • Swimming Form Evaluation
  • Training Camps
  • Single Day Clinics
  • Race Execution Planning
  • Lactate Threshold Testing
  • Fueling Plans
  • Focused Swim Plans
  • Focused Cycling Plans
  • Focused Run Plans
     
 

* One-time payment due before an athlete's start date. This fee covers all of the work that goes into getting an athlete started Coaching (initial phone conversations, season planning, etc.)

Coach Tim

Coach Tim has been competing in organized sports since age 5. Starting in team sports and eventually moving into endurance sports in 2007. First as a runner and then progressing into triathlons in 2010. His first triathlon was the 2010 Savageman 70.0, rated as The Hardest Triathlon on Earth by Triathlete Magazine in March 2010.

"Since completing my first race I have immersed myself in the triathlon community as an athlete, volunteer and coach. I have served as the Training Coordinator for the Mid Maryland Triathlon Club for the 2012, 2013 and 2015 seasons. For the 2016 season I was the Vice President and currently I'm serving as the club's president for the 2017 and 2018 seasons as we continue to help the club and triathlon community grow."

His first triathlon was the 2010 Savageman 70.0, rated as The Hardest Triathlon on Earth by Triathlete Magazine in March 2010.

Get In Touch


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