Torbjorn Karlsen’s
Personal Coaching Service

Thanks for your interest in my personal coaching service. The enclosed information is an overview of this service and I hope it provides enough detail for you to make a decision. If not, please email me your specific questions.

Over the course of the six month training periods, I try to customize my communication to fit your needs. Some skiers simply want a good training plan and do not have very many questions or concerns, while others want a more specific plan plus an opportunity to communicate more frequently about their training. Two options for coaching are offered (summarized at the end of this document) – the choice is yours!

This type of coaching and service is appropriate for:

• Ambitious athletes aiming for high domestic junior or senior levels, or national team level
• Master skiers who have experienced stagnation in their racing and need inspiration and new focus
• Skiers who simply want more guidance to choose appropriate workouts to meet their racing goals
• Runners, cyclists or triathletes who want to use cross-country ski training and philosophy as a way to vary their training and improve fitness levels

If you want to increase your chances for success, you need to be ready to commit to a program that involves four to five (or more) weekly sessions. Without that commitment it will be difficult to see any changes in your performance.

Who do I coach and what is my background in coaching?
The top athlete who has utilized my program is Canadian, 2002 Olympic Champion, Beckie Scott. I have worked with Beckie since 1998. She has made steady improvement every year with this past season being a record year for her! She won four World Cup races, captured Olympic silver, reached the podium in nine World Cup races and was second in the overall World Cup.

Other successful athletes who have utilized my program this past season include a National 10-k freestyle champion, a sixth place finisher at the US National sprint championships, one top 35 Birkie skier (who has a full time job), and a few top 100 Birkie skiers. Other athletes I coach have succeeded in reaching their personal goals in local competitions. Don’t worry if World Cup, Nationals, or the Birkie is not your level or ambition. For most of the people I coach, such goals are not realistic or desired. I work with many skiers who have very limited time for training, hold full-time jobs, have many family commitments, and who don’t fit into the category “young and ambitious”. They simply want to be fit and race faster than they have in past seasons.

About me. My theoretical background includes a coaching degree from the Norwegian Sport College in Oslo, Norway where I specialized in Cross Country skiing. I have the highest coaching degree available in Norway.

My training philosophy is first of all built upon my own experience as a coach. After 25 years of coaching all levels of athletes, I have the experience and knowledge to customize training programs to meet your needs. In addition, I have been very fortunate to team up with former head coach for the Norwegian National cross country ski team and sport physiologist, Professor Jan Helgerud from the University of Trondheim, Norway. Dr. Helgerud’s specialty is among other things, cardiac and strength development for high level endurance athletes. My goal is to help you understand what the different components of training do for your body, such that you can more efficiently and correctly implement your training plan and program, and ultimately make the improvements you desire. Training should be done in a logical and smart way, such that every workout adds to the overall goal of making you faster and stronger. An important component of smart training is the balance between training load and recovery, such that you absorb the training, not just burn calories. I hope to be able to teach you how to be efficient with your time, and help you individualize your training such that it is optimal for YOU.

How many athletes can I coach?
The number of skiers I can work with is limited. I cannot coach as many people as desire this service, therefore, when the spots are filled, I cannot accept more athletes. This service is first come – first served.

When does the program start?
To make this program effective, I need to start working with athletes in the spring or early summer. This will allow enough time to establish a training base and to work on improvements throughout the summer and fall. If we wait until fall to start, then it is too late to make much of a dent for the races this coming season.

The Training Program
The monthly programs I send out have a very direct approach but can also be fine-tuned and adjusted by the athlete since everyone has different agendas, goals and time commitments. You can change the order of the workouts to fit your schedule.
Prior to the beginning of each month I send an email which contains a detailed plan for the month. This includes, but is not limited to information the about type and number of interval sessions for each week (length of intervals, number of intervals in each session, type of intervals: ski walk/bound, walk, roll, run, terrain choice and so on), heart rate targets for the interval sessions, and information about distance, strength and speed workouts.

Occasionally I write or recommend articles in areas of training and technique such that you can better understand my coaching philosophy and goals.

If you want more individualized feedback about your training, then you can select Option Two (below) where you fill out training logs and send them back to me every month. I recommend using either the “Training Log by Torbjorn Karlsen and Ruff Patterson” that can be purchased from www.torbjornsport.com, or an electronic log. It should not take more than about one minute per day to fill in the log. The key thing to fill in is “how you felt” and heart rates in the interval and distance sessions. It’s not absolutely necessary to communicate your logs; however it would helps me in guiding you.

What else will you need besides a desire to improve and time to commit?
A heart rate monitor, a pair of skate and a pair of classic rollerskis, a helmet, and rollerski poles. You must have rollerski experience to use this program. If you have ANY health problems related to exercise tolerance or a history of heart disease or high blood pressure, then I must receive a written letter from your personal physician approving your participation in this exercise training program.

How to sign up
Please see the detailed program and cost information below. If this program is for you, then “Let’s get going!” E-mail me at tbk@xmission.com and use the subject header “TBK Coaching Service”. Indicate in your email which coaching option you are interested in. I will then send you some homework which includes a questionnaire. This will become my base for preparing you towards reaching your goals and getting started. Payment must be received with return of your questionnaire.

Training Options and Fees
It is up to the athlete how much guidance is needed – some might need very little while others have questions, especially in the beginning. It’s up to each athlete to decide if you want feedback on training logs or not.

OPTION I: COMPETITION PLAN

• Emailed monthly specific training program
• Initial phone and/or email personal communication to review plan and answer questions
• Optional monthly analyses of your training log (you initiate this contact by sending me your training log by mail or email)
• Optional: one phone or e-mail conversation every two weeks (pre-scheduled time if by phone and this contact is initiated by the athlete)
• FEE: $570 per six month training period.

OPTION 2: PERFORMANCE PLAN

• Emailed monthly specific training program
• Initial phone and/or email personal communication to review plan and answer questions
• Weekly analyses of your training progress by email (you initiate this contact)
• Monthly review of your training logs with feedback
• Phone or e-mail conversations as necessary
• FEE: $750 per six month training period

Payments of fees
Payment is made by check, payable to Torbjorn Karlsen Coaching Service at least two weeks prior to the beginning of each six-month period.

What if it’s not what you had in mind?
It’s important to me that you enjoy the coaching. If you are not happy with this service, you will be refunded on a pro-rated basis beginning with the next month of service.

Additional Service: Private lessons and Workouts in Park City

Fees:

• Technique (rollerski, ski or ski imitation training) workouts are $75/hour and typically last one hour. Add video analysis …. $150.00.
• Workouts that are of longer duration, such as interval or distance training, and that last over 1 hour are $60 per hour.

Torbjorn Karlsen Coaching Service
P.O. Box 980097
Park City, UT 84098-0097