Strength and Conditioning

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The strength and conditioning programs are for individuals looking to maintain or improve general fitness or develop sport-specific fitness and abilities using a selected variety of athlete and coach selected modalities.

The programs are based on some basic principles:

Communication between athlete and coach is vital to effective training and performance.
Everyone is deserving of individualized attention despite their ability level or overall magnitude of goals.

Services:

Coaching: Custom, individualized programs based upon feedback and data. No copied plans and never a missed day. Built from education and experience.

Consultations: Opportunity for sit-down, detailed discussion, planning, presentation, and evaluation.

Personal & small group sessions: One-on-one or small group sessions receiving the most detailed evaluation and feedback.

“It seems as though Coach always has a new skill to teach, a new way to suggest how to make an improvement. I am seeing improvements over time and can measure the progress plus have so much fun with the other athletes, as well. What an amazing adventure. I have to pinch myself. This is real.”

- Jo Johnson, multi-time masters national champion, masters national record holder

“If you have been riding for a while like me, you probably already know what you need to do to go fast. You have a power meter and carefully monitor your training. You probably think you really don’t need a coach. You couldn’t be further from the truth. Kim can take you to the next level. She will develop training plans that are specific to your needs and goals. Under Kim’s guidance, I have seen significant improvement in my results.”

- Robert Kowal, masters national champion

“I came to Kim after a series of disappointing coaching and racing experiences. I told her I wanted to see how far I could go as an athlete, but I didn’t like training in a vacuum and doing mindless efforts with no idea as to why they were necessary. I also told her my time was limited. Around all those demands she made magic. She gave me efficient, detailed workouts coupled with explanations for why they were important. I had goals, sure, but Kim had vision, and she knew I was capable of way more than I knew. And she got that out of me with smart, patient coaching. She uncovered strengths I didn’t know I had. And I accomplished more than I ever would have imagined. She’s a wizard.”

- Christine Fennessy, 2x masters national champion

“Thank you for a wonderful track clinic! Our juniors and masters riders went from 0 to 60 (well OK, maybe not 60) in no time.”

- Rock Creek Velo

“Kim took time to teach our roadies how to safely ride and race on the track. She was thorough and detailed while allowing us to learn from our mistakes. Her expertise and guidance were invaluable, and by the end of the session we were all making plans to incorporate track racing into our programs for next year. Thanks for your time, Kim!”

- Kelly Benefits Strategies Elite Cycling Team

“Kim Geist took on the challenge of coaching me, a complete novice, and taught me the key aspects of the sport. The training regimen that she designed for me was challenging, but she made sure it was doable within my busy personal and professional life. With Kim’s help I was able to exceed my expectations and in the process she helped me stick to one of my main goals which was to have fun learning a new sport”

- Lisa Nutter, masters national championship medalist

“Kim gave us techniques to utilize before and during the race, everything from how to properly warm up before an event, to cornering safely and efficiently, attacking, working together as a team to tire the other racers, and so much more. We can’t wait to do it again.”

- Sunnybrook Racing

“Prior to working with Kim I worked with numerous other coaches. Kim is by far and away the best coach I have worked with. What you might ask are things that make working with Kim special?

Kim draws on both her education and personal experience from years of incredible success at the international level as a competitor to draft specific training plans for the events that you choose as your priorities.
Kim is also able to help with the technical aspects as well as points to focus on during competition in order to achieve your personal best.
Kim has worked with experts in various aspects of high-level sports performance and shares all that she has learned from her work with these experts. She also takes the time to keep up with new research in exercise science and nutrition.
Kim is not a coach who gives meaningless and undeserved positive feedback. I really appreciate that Kim’s feedback is authentic, genuine and constructive.
Kim is completely reliable. She has never failed to provide me with my monthly training plan and answers any questions I have in a timely manner.”

- Joe Vita, long-time Kim Geist Coaching athlete

“A nutritional analysis with Kim was a great tool to support all the hard work done through training. Kim’s sound approach and insight improved my dietary habits and enabled me to reduce weight while adding muscle mass at the same time. I have no doubt the significant progress made with Kim’s support will make me a more complete athlete.”

- Ted Michaels, masters national championship medalist

“Kim’s coaching has made a tremendous improvement in my racing and I couldn’t be happier with my performances and accomplishments. Incorporating weight lifting into my training has definitely made a difference, and after attending a session at the Kim Geist Academy, she soon had me safely and successfully lifting much heavier weights than I thought possible.

Most importantly, Kim is able to create the perfect training schedule that has me peaking for the most important races. Fellow racers have commented on my endurance and speed and want to know what I am doing differently in my training regimen. I am proud to give credit to Kim Geist Coaching!”

- Karen Purtill, multi-time masters national champion

“Last year my daughter set a goal for herself to be a national champion. We made a trip for a one week training session with Coach Kim. Sarah went on to win the junior nationals. The training she got from Kim was a huge part to her success! Thank you Kim!”

- Peter Dressel

“Seventeen years after I retired from the sport, I agreed to take on a challenge. And, I knew I needed a whip to keep me motivated. Kim was just that. Kim is honest, reliable and disciplined, and she expects the same from the people she coaches. I loved working with her.”

- Karen Bliss, former professional cyclist and multi-time elite national champion

“I can’t give enough credit to Kim Geist for the growth and progress I’ve made as a cyclist over the last few years. Kim’s passion for her work and the attention she puts into maximizing potential makes it easy to trust that every ounce of effort I put forth is going towards helping me achieve my goals. No matter how often I have challenged her, Kim has always risen to the occasion to address my training needs (and general scientific curiosity!), be it through her acquired knowledge or through a seemingly endless list of resources. It’s incredible to see your hard work molded into success in Kim’s capable hands!”

- Kimberly Zubris, multi-time masters world champion, elite national champion, elite world championship team member

“3 months working with Kim Geist Coaching and the gap between me and the guy I’ve been chasing all season has gone from 3 minutes to 3 seconds! Hats to you, Kim, for getting so much out of me in so short a time.”

- Brian Wacik, paralympic hopeful

“Kim’s nutritional analysis and advice helped my son learn how to take better care of his nutrition before, during and after practice as well as during his swim meets. Her advice played a part in helping him achieve personal bests at the recent state championship meet as well as at the sectional/east coast regional swimming meet.”

- Joe Vita, father of championship swimmer

“I started working with Kim after coaching myself my first season of racing (and burning out early!). She had done pretty much everything I wanted to aim for in cycling. For 5 years she created training plans that were easy to understand, doable with my full time job, and still helped me continuously improve and attain several goals, the crowning achievement being a second place finish and PR at the elite track national championships.”

- Julia Lonchar, masters world championship medalist, elite national championship medalist

“After years of casual bike riding, I tried racing for the first time. My results left something to be desired. In order to become competitive I signed up with Kim. After the first year of coaching I started to podium and win local awards. I continued working with Kim and reached the Masters Track National Championships and won two gold medals in team events. The next year I upgraded categories in both road and track. This year I won four Masters Track National Championship gold medals for individual events.

Kim and her coaching/training program were critical for these achievements. Kim helped focus my efforts and racing development including concise accurate feedback. She helped me work through weaknesses to obtain my goals and succeed.”

- Joanne Trimpi, multi-time masters national champion

“The biggest challenge in writing something about Kim Geist is finding an accolade or compliment that hasn’t already been made – a great athlete and World Champion who knows what it takes to win on the bike, and also with degrees in exercise physiology and nutrition that ground her training programs in proven, scientifically-based methods. That, along with a good measure of honesty and candor, give Kim uncanny insight into what each of her athletes needs to improve. You can depend on her honest feedback.

Taken together, her experience, insight, and academic training provided me the confidence needed for success. After training with Kim, I could line up for any race and be so confident in my preparation that I knew I could handle whatever the race could throw at me. My only regret is that I can’t grab Kim, jump in a time machine, and go back to when I was a much younger rider. Oh how I could have used her knowledge and experience back then! Well, better late than never. Thank you Kim, for helping me finally reach the top step.”

- Ed Slaughter, masters national champion

“Kim went above and beyond to make sure my goals were met including the junior world championship. Kim is very knowledgeable, goal-oriented, and always there when you need her.”

- Bailey Semian, 2x junior national champion, junior world championship team member

“With an unconventional lifestyle that includes sometimes demanding physical labor, I got lucky to find a coach who has a deep understanding of the physiology of training and racing. I needed someone who could adapt to unusual and changing situations – not someone who would just give me a monthly plan.

Kim is astoundingly quick, accurate and thoughtful in responding to my communications. So much so that I sometimes feel like I am her only athlete. Also, since Kim has been a top-level athlete, I know that I am not throwing anything at her that she has not been through herself – probably to a much higher degree.

I knew before masters nationals that I was as prepared as possible for my race. And when I got my silver medal, I felt like it was 90% Kim’s.”

- Brean Shea, masters national championship medalist

“When I started working with Kim I was new to the Paralympic cycling program, as a blind/visually impaired tandem pilot. Kim took me from struggling to stay in the peloton to racing the UCI Paralympics Cycling World Cup and winning the U.S. Paracycling National Championships road race and time trial.

Kim is a multi-time world champion and veteran of the U.S. national team and knows what it takes to get athletes to the highest level of cycling in their disciplines. Her knowledge, expertise, attention to detail and compassion have directly resulted in my success on the bicycle.”

-Mark-Anthony Sanchez, 2x paracycling national champion

Strength and Conditioning

Strength.

Power.

Skill.

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