Triathlon Specific Classes

Held at XO Fitness

Call or email Brian McWilliams for current schedule.

$8-$10

Masters Swim Class

Ashwaubenon High School
Ash Park & Rec: Masters Swimming
Swim Clinic

Starts January 4th. 10 weeks.
Ash Park & Rec: Swim Clinic

The Green Bay Multisport Youth team was established in 2012 and continues to grow. The youth population is the fastest growing demographic of USAT membership. The focus is of our team is to introduce youth and junior athletes to the sport of triathlon and encourage healthy lifestyle choices. The team practices 2-3 times a week in the various disciplines. We have several races the team can participate in. The season runs from May to early September. This is a fun team that allows all the members to participate, and introduces them to the lifelong sport of triathlon. The team had 4 athletes make it to Nationals in 2012.

Click Here for more information.
Individual Training Services

Personal Training
$60/hour 10 sessions for $500

These are one on one sessions in the pool, at the gym, in your house, on the track, or in a meeting room. We will work on your functional needs, work on technique, and ultimately help you improve.

Swimming or Gait Training
This is a series of 10 one hour sessions where I will work with you 1-2 times a week to work on specific techniques for swimming or running. This is designed for the athlete to receive maximum benefit from the instruction. This will include videotape, exercises, drills, and workouts. This is the best way to improve on efficiency of one or both disciplines. $450

Personalized Coaching Services
Endurance Coaching
This consists of an in person or phone conversation consultation with each individual to discuss and assess goals, strengths, weaknesses, time commitments, past performances and look at proposed competitions. After this is completed. I will sit down and design a yearly training plan with your race schedule that will help you accomplish your goals. Coaching also included unlimited email and phone conversations, nutritional and diet information. I use www.trainingpeaks.com and each athlete logs in to get their workouts, document nutrition and write workout reports. I then receive daily emails to assess your workouts, provide feedback, and plan for future workouts.

Initial Consultation: $100
With Lactate Tests: $225 One Test, $325 Both Tests
Monthly Fee (3 month minimum): Coach Brian McWilliams: $200/mo; Coach Tricia and Coach Brian B: $175/month

Pro Program
This includes all the above plus one 1 hour meeting per week to go over any aspect of your training program. This could include stretching, massage, video analysis, testing, etc. This program is for the athlete who would like a lot of one on one attention as they work towards there goals. $325/mo.
Triathlon Day w/ Brian McWilliams
This will be a 8 hour day with Brian were we will do testing, biomechanics, video analysis. You will then be given a packet with training zones, exercises, and DVD's of swimming, biking and running. If you were to do this on separate it would cost over $1000. Brian does the Triathlon Day on Fridays and you can come to Green Bay. Cost: $500

Typical Schedule

8:30 - 10:00 Swim video, analysis and instruction

10:15 - 11:30 Treadmill Lactate Testing and Biomechanical Assessment

11:30 - 12:30 Lunch and go over Athlete Questionnaire and Upcoming races and goals

12:30 - 2:00 Functional Movement Screen followed by instruction in strengthening exercises

2:15 - 4:15 Retul Bike Fit/Computrainer analysis

4:15 - 4:30 Q & A
Retul Bike Fit
We now offer the Retul Bike Fit. Get the fit the with the system that Team Garmin-Sharp and many professional triathletes use.
This is a comprehensive system that measures your body angles dynamically while you are pedaling. Eight markers are placed on both sides and analyzed by the Retul System. Changes are then mad to see how it effect your wattage and number ranges. This is the gold standard in bike fitting. Fits usually take 90 - 120 minutes. Bring all your cycling gear, except helmet, Short Sleeve Jerseys work the best and don’t apply any lotions to your body. This can also assist with frame sizing for potential purchases.

Cost: First Bike, $250 Second Bike $125
Bike Zin $50

Fit Studio:
340 N. Washington St Suite #140, De Pere, WI 54115
Lactate Testing
This will be completed with the Lactate Pro LT-1710 is the only Blood Lactate Analyzer rated by FDA-CLIA as a WAIVED test system. (FDA-CLIA Listing) Lactate Pro is the only hand held lactate meter clinically validated Lactate Pro is the meter used by every major National Team and Training Center in USA and Canada. This will determine your training zones. This will help us establish training zones to allow you to work in the appropriate zones for improvement and recovery.

$150 for cycling or running
$225 for both disciplines
CompuTrainer
One of the best ways to improve cycling efficiency. Ride on your bike on one of the 300 courses utilizing the SpinScan to determine where you need to improve. SpinScan Pedal Stroke Analyzer is an exclusive CompuTrainer feature that helps you increase power and efficiency. The multicolor torque graph represents one full 360 revolution divided into 15 segments. The left /right leg percentage power splits give you the feedback needed to pedal in "circles". It will identify "flat" or "dead" spots in the pedal stoke where optimal power is not transferred to the drive train. A dynamic bike fit utilyzing SpinScan is an excellent way to take the subjectivity and guesswork out of the bike fit process. And the ATA (Average Torque Angle) displayed on the Polar Graph helps you to adjust your position for optimum power.

The computrainer studio will be open Late Fall till Early Spring, Check the schedule on the homepage to schedule times.

Rehabilitation and Assessments
Rehabilitation of Injuries
Sometimes injuries occur and I will work with you to resolve the issue or refer you to the appropriate medical provider. This may include rehabilitative exercises, massage, stretching, or manual treatment. We will also address biomechanical issues to prevent recurring problems. Specialize in running, cycling and industrial injuries.

$65/ session
Industrial Therapy
I will come out to your place of business and work with your employees to manage work-related or non work related injuries. I will assess each injury and develop a plan for the employee to return to work as quickly and safely as possible. Many injuries can improve without unnecessary medical expenses, saving the employer’s insurance and medical costs. Price dependent on agreed upon contract.
Ergonomic Assessments
I will come out to your business or place of employment and assess an office setting and/or industrial work station to provide optimal ergonomics and safest positions for your employees. As a Certified Ergonomic Assessment Specialist (CEAS), I will provide the employer cost effective solutions to resolve possible mechanical issues that could prevent costly future medical expenses.

$200/ assessment
Orthotics
Will perform a functional foot assessment to determine if an orthotic would be in your best interest. If you need orthotics. I will cast your feet using Sole Supports systems. We usually have them in less then two weeks and there is a 7-10 day break-in period.

$200
Sole Supports
Meet the Coaches
Brian JP McWilliams
MS, LAT, CSCS, CEAS, USAT Level II Certified Coach

Brian became a Level 1 Certified United States Triathlon Coach in 2006, received his Level II certification in 2008 and has been coaching triathletes and endurance athletes ever since. He has trained athletes for their first sprint triathlon up to Ironman competitors. He is a competitive triathlete who most recently completed the 2013 Ironman Florida in 9:26 and has received USAT All-American honors. He enjoys working with athletes of all abilities, skill levels and the desire to improve. His greatest achievement in coaching is seeing his clients cross the finish line with a smile on their faces. Brian will work with your schedule to help you assess your current abilities create a focused individualized program to maximize his clients’ potential to help them achieve their goals.

Brian has been a Licensed Athletic Trainer since 1996 and has worked with Professional, Olympic, Collegiate, and youth athletes throughout his career. He has been a member of the 2006, 2010, & 2014 Winter Olympics USA medical staff and is currently the medical provider for USA Curling. He provides over 15 years of Sports Medicine experience. He had helped hundreds of athletes to return to high levels of competition.

Brian has been Certified Strength and Conditioning Specialist (CSCS) since 2002. He enjoys developing strength training, fitness and performance enhancement programs to athletes of all abilities and ages. He specializes in gait mechanics and improvement of functional strength for endurance athletes. With this unique skillset he can help athletes overcome any obstacle.
Tricia Adams
RRCA Certified Running coach, Corporate Wellness Specialist

Tricia is a Level 1 USA Triathlon (USAT) Certified Coach, Level 3 USA Cycling (USAC) Certified Coach, Road Runners Club of America (RRCA) Certified Running Coach, and American Academy of Sports Dieticians and Nutritionists (AASDN) Certified Nutrition Specialist.

Tricia has been coaching runners & triathletes of various ages and abilities for three years. She has worked with numerous wellness coaching programs including post-physical therapy, weight loss, personal training, and corporate wellness. Tricia has been teaching strength, cycling, interval, and core strength fitness classes since 2011.

Tricia’s goals are to help people create and maximize the benefits of a healthy lifestyle, and to help athletes confidently set goals, train smart, and reach their potential. She enjoys seeing people have fun, work hard, and improve through training, and appreciates experiencing their sense of achievement and confidence as they realize their potential. Tricia is a competitive athlete who has participated in events of various distances, including Ironman Wisconsin in 2012, Age Group National Championships in 2013, and received a USAT All-American Honorable Mention in 2013.
Brian Bulkowski
USAT Level 1 Certified Coach

I completed my first triathlon in 2006, after losing a family member to ALS, I was inspired by Jon "Blazeman" Blais, an athlete who completed the 2005 Ironman World Championships with Lou Gehrig's disease, or ALS. Since my first triathlon, I have participated in both local and national races from sprint to Ironman. The sport has changed my life, since starting in 2006 I have lost over 60 lbs, adopted a healthy diet, and have become a passionate promoter of the multisport lifestyle.

I started with McWilliams Training as an athlete in 2008, initially working with Brian McWilliams to improve foundational strength through functional movement and core exercises. The success I experience through strength training ended up leading to training for an Ironman. Since 2008, I have completed two Ironman’s, and in 2011 received USAT All American Honorable Mention. After my time as an athlete, I truly fell in love with the process of training, analyzing the data, and seeing the gradual improvement in performance. The success I experienced through structured coaching, ultimately lead me to pursue my USAT Level 1 Coaching Certification in 2012, so I could help other athletes improve their performance.
My main goal is to help guide athletes through the training process, providing consistent feedback while implementing a methodical training program to improve performance, and ultimately help athletes meet or exceed their goal.

Contact Information
McWilliams Training, Inc.
P.O. Box 211
De Pere, WI 54115

920 360-4890

brian@mcwilliamstraining.com

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