Kolbl Athletic Performance & Endurance
FOR THE LOVE OF TRAINING
KAPE coaching is personal training for short and long distance running, trail running, skimo/ski touring, and other human powered mountain adventures. Whether you are in love with just one of these sports or do a combination of all. Whether you want to win a world championship or just feel stronger when exploring your favorite places. We can work together to create a training plan that fits in your life and helps you achieve your training goals while enjoying the process of getting there.
Coaching at KAPE is individualized and wholistic, with emphasis on coach-athlete communication. We are interested in the intersection of performance and health – creating the best athlete you can be without compromising longevity in sport and health span.
We base our programming on scientific principles while keeping individuality of each athlete in mind. Our training plans incorporate sport specific programming, cross-training modalities, resistance training, race preparation and execution, and sport nutrition guidelines to support all that work. On topics beyond our scope of practice, we work with a network of professionals for advice and referrals.
Daily interactions through coaching platform, phone, and email allow for adjustments on as needed basis as we know that the initial training plan is just a draft, with daily lives determining the final version. If you’re someone who’s looking just for a training plan, KAPE probably isn’t for you; but if you want a coach that you can talk to while we work together on a plan that has been adjusted to your needs, we’re here to chat.
Realize your athletic potential whilst never forgetting that the most essential part of performance is play.
Rea Kolbl is a UESCA certified running, ultrarunning coach, and endurance nutrition coach with additional training in psychology of coaching through Coaches Collective. She holds multiple science degrees from UC Berkeley and Stanford, and has more than 8 years of experience in coaching with a lifetime of being an athlete herself.
She has competed at elite levels in gymnastics, obstacle course racing, trail running, mountain biking, skimo racing, adventure racing, and off road triathlons. She has won multiple races in a variety of sports ranging from 3 minutes to 200km and raced on the World Cup level of ski mountaineering racing for 4 years, representing both Slovenia and USA. She has won national and continental championships and her experience on the world cup circuit gave her the insight into both the athlete and the coaching side of racing at the highest level. Most recently, she shifted her priorities more towards adventure and became the first woman to mountain bike from Cerro Mercedario, a 6770m summit in Argentinian Andes. Expedition was self supported and self organized, the process of which enriched her knowledge and experience in high altitude expedition.
Continuing education in coaching based on scientific principles and research, combined with a life-long passion for sports and first-hand experience has given her a wealth of knowledge about performance, longevity, and sustainable success she hopes to share with others. Whether it’s trying your first skimo race, climbing your first mountain, running your first 5k, organizing an expedition, setting a PR, winning a championship, or simply becoming a stronger and more durable athlete, she would love to help you design a way to get there with joy and feel supported along the way.
Services and Resources
Coaching
Full coaching package
250eur/month
Personalized training plans fitting your lifestyle and goals with daily guidance and check-ins to accommodate all the unpredictability of life. Created weekly and adjusted daily based on progress and feedback from the athlete.
- Personalized sport specific training programs. We cover trail running, road running, ski mountaineering, and multi-sport programs. Mountain-biking focused programs on a case-by-case basis.
- Targeted and individualized strength training, including video tutorials and feedback
- Race selection guidance and goal setting
- Guidance in physiological testing choices and facilitation with test center specialists
- Nutrition guidance and optimization to support training and recovery
- Goal event nutrition planning, testing, and training (including access to planning tools)
- Daily online check-ins
- Unlimited access to my email and text
- Unlimited phone calls on as needed basis
Reduced coaching package
200eur/month
For athletes already working with a registered dietitian or strength specialist. Services outside of the scope of their specialized offered at the same tier as the full package. Reduced plan can also be agreed upon on a case-by-case basis for athletes needing less support.
- Personalized sport-specific training programs
- Race selection guidance and goal setting
- Daily online check-ins
- Unlimited access to my email and text
- Unlimited phone calls on as needed basis
- EITHER:
- Targeted strength training, including video tutorials and feedback
- OR:
- Nutrition guidance and optimization to support training and recovery
- Goal event nutrition planning, testing, and training (including access to planning tools)
Cardiovascular coaching only
150eur/month
For athletes already working with a registered dietitian and strength specialist. Services outside of the scope of their specialized offered at the same tier as the full package. Cardiovascular coaching can also be agreed upon on a case-by-case basis for athletes needing less support.
- Personalized sport-specific training programs
- Race selection guidance and goal setting
- Daily online check-ins
- Unlimited access to my email and text
- Unlimited phone calls on as needed basis
Personalized Plans
$100/month
Personalized training plans tailored to your goals, interests, and commitment. Created in monthly training cycles on rolling basis. Only available after 3 months of completed Personalized coaching.
- Personalized sport-specific training programs
- Handouts for endurance athlete education such as goal setting and nutrition guidelines
- Monthly 30 min phone call check-in
- Racing and training nutrition planners with a tutorial call on how to use it
Resources
Nutrition planners
Google sheet based planners that let you plan your race or training day nutrition. These resources are for anyone that already knows their needs but needs a better way to design an effective strategy. Two planners are available:
Training fueling planner
- Fueling strategy planner for unsupported training sessions, races, or events
- Worksheet tool that lets you create a strategy meeting your specified carbohydrate, sodium, and hydration targets
- Based on the total duration of the session and your chosen target rates
- Post-run analysis of execution in comparison with the plan
- Option to save each plan to PDF or print out for future reference
- Sweat rate testing (not including sodium concentrations)
- Easy reset with a button for an unlimited number of training sessions. Making copies prohibited
- Technical support:
- Detailed PDF instructions for use
- One free 15min call with each purchase. Recommended for after familiarization with instructions
- Unlimited email support for any technical issues related to the worksheet. Guaranteed response time 72 hours.
Race fueling planner
- Fueling strategy planner for a race or event supported with aid stations
- Worksheet tool that lets you:
- estimate travel time between aid stations based on a gpx with known aid station locations
- create a strategy meeting your specified carbohydrate, sodium, and hydration targets for each aid to aid segment separately.
- Option to print out condensed actions at each aid stations and create a on-the-go cheatsheet so you don’t have to think during the race/event itself
- Option to save each plan to PDF or print out for future reference.
- Sweat rate testing (not including sodium concentrations).
- Easy reset with a button for an unlimited number of races/events. Making copies prohibited
- Technical support:
- Detailed PDF instructions for use
- One free 15min call with each purchase. Recommended after familiarization with instructions
- Unlimited email support for any technical issues related to the worksheet. Guaranteed response time 72 hours.
Pricing
- 20eur for training fueling planner
- 25eur for racing fueling planner
- 40eur for the bundle
How KAPE works
Reach Out
Get in touch below to schedule a 30 minute phone call conversation where we’ll discuss goals and expectations to see if working together is a good fit and determine the best coaching option for you to meet your goals!
Assess
Once you decide to join KAPE, we’ll first start with an assessment over the phone covering your training history, habits, and goals. Then we’ll come up with a training plan that might include additional fitness assessments either at the initial stages of training or after we’ve build a sufficient base. There is no single approach that works best for everyone – we work with you to come up with a training approach that works for you, mentally and physically.
Commit
We see races or goal events as celebration of training rather than its sole purpose. We therefore see the training journey as a lifelong process and success does not come overnight. We ask you that you trust us in the process and commit to working with us for a long enough period of time for performance to reflect all your hard work.
KAPE 