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Most athletes over train,
risk injury, and hurt
their performance.

torso performance chart
 

Let our Olympian coaches help
you train better, smarter,
and more efficiently using the
latest FirstBeat EPOC technology.

 

No matter what endurance sport you compete in ...

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... we can use our knowledge as Olympians to help you maximize your performance and protect you from injury.

"The First Beat program has entirely changed my training and the way I think about it.  The program is helping me to find the optimal balance between training load and recovery, so that I can maximize performance and minimize risk of injury and over training." — Pam
 "After a year of using EPOC and Training Effect, I had a very consistent race season, and I skied the fastest marathon of my life." — Dwight
"By understanding my training zones and focusing on my heart rate for each training run, I was able to increase my speed for speed work training and become more efficient at my long, slow runs." — Hope
 

Meet your new Olympic coaches.

 
 

Jim Galanes

Twelve year member of the US Ski Team and  three-time Olympian.

1974-1978 member of the U.S. Nordic Combined Team.  Won three national championships and two Nordic Combined World Cups in Riet Im Winkle, Germany, and Davos, Switzerland.

1979 to 1985 -- 10 national x-country championships

1982 -- ranked 15th in season-long World Cup.

1984 career best -- fourth place finish in World Cup final in Murmansk, Russia.

1989 to 1991 -- U.S. Ski Team Head Coach and  three time Olympic team coach.

 

Joe Galanes

4 World Junior championship x-country teams finishing 11th in 1984.

At 22, youngest member of the 1988 Olympic Team.

Won 7 national titles and was the overall champion at the U.S. National Championships in 1988.

4 time All-American at the University of Vermont in cross-country skiing.

UVM’s track and cross-country teams running a 10k best of 31:10

Trains for the Marine Corps Marathon in October each year and uses the FirstBeat training system every day.

 

Spencer Knickerbocker

Spencer is a graduate of the Northwood School in Lake Placid in 2011.

He is currently studying Business Administration, Management and Operations at the University of Vermont.

Spencer trained and competed for the US Nordic Combined Team 2012-2014 in Steamboat Springs, Colorado.

In 2014-2015 Spencer competed in the New England Marathon and Eastern Cup circuit.

Spencer has a strong background in EPOC Performance training and understands the demands of multi-discipline training. As an associate coach, Spencer will work with individual clients and will conduct group training demonstrations with Jim and Joe.

 
 

Jim Galanes

Twelve year member of the US Ski Team and  three-time Olympian.

1974-1978 member of the U.S. Nordic Combined Team.  Won three national championships and two Nordic Combined World Cups in Riet Im Winkle, Germany, and Davos, Switzerland.

1979 to 1985 -- 10 national x-country championships

1982 -- ranked 15th in season-long World Cup.

1984 career best -- fourth place finish in World Cup final in Murmansk, Russia.

1989 to 1991 -- U.S. Ski Team Head Coach and  three time Olympic team coach.

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Joe Galanes

4 World Junior championship x-country teams finishing 11th in 1984.

At 22, youngest member of the 1988 Olympic Team.

Won 7 national titles and was the overall champion at the U.S. National Championships in 1988.

4 time All-American at the University of Vermont in cross-country skiing.

UVM’s track and cross-country teams running a 10k best of 31:10

Trains for the Marine Corps Marathon in October each year and uses the FirstBeat training system every day.

android kludge
 

Spencer Knickerbocker

Spencer is a graduate of the Northwood School in Lake Placid in 2011.

He is currently studying Business Administration, Management and Operations at the University of Vermont.

Spencer trained and competed for the US Nordic Combined Team 2012-2014 in Steamboat Springs, Colorado.

In 2014-2015 Spencer competed in the New England Marathon and Eastern Cup circuit.

Spencer has a strong background in EPOC Performance training and understands the demands of multi-discipline training. As an associate coach, Spencer will work with individual clients and will conduct group training demonstrations with Jim and Joe.

android kludge
 

Jim Galanes

Twelve year member of the US Ski Team and  three-time Olympian.

1974-1978 member of the U.S. Nordic Combined Team.  Won three national championships and two Nordic Combined World Cups in Riet Im Winkle, Germany, and Davos, Switzerland.

1979 to 1985 -- 10 national x-country championships

1982 -- ranked 15th in season-long World Cup.

1984 career best -- fourth place finish in World Cup final in Murmansk, Russia.

1989 to 1991 -- U.S. Ski Team Head Coach and  three time Olympic team coach.

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homepage photo  

How we work.

running feet

1. First we'll start with an initial consultation to learn about your goals, assess your current heart rate, and review your past training and any competitive experience you may have.

Then we'll create a long- term overview to establish goals and objectives for each phase of training.

2. Our training plans are not, however, written in stone. We will review your training data each day and make recommendations based on your daily performance and weekly workloads.

This is the key to our system. We are able to quickly identify signs of fatigue and make quick adaptations to ensure better long-term performance.

3. At the end of each training period your custom plan will be updated to reflect your status and ability to adapt to the training program.

Throughout, we use First Beat software to monitor your training load and recovery.

 
1. First we'll start with an initial consultation to learn about your goals, assess your current heart rate, and review your past training and any competitive experience you may have.

Then we'll create a long- term overview to establish goals and objectives for each phase of training.

android kludge
2. Our training plans are not, however, written in stone. We will review your training data each day and make recommendations based on your daily performance and weekly workloads.

This is the key to our system. We are able to quickly identify signs of fatigue and make quick adaptations to ensure better long-term performance.

android kludge
3. At the end of each training period your custom plan will be updated to reflect your status and ability to adapt to the training program.

Throughout, we use First Beat software to monitor your training load and recovery.

android kludge
1. First we'll start with an initial consultation to learn about your goals, assess your current heart rate, and review your past training and any competitive experience you may have.

Then we'll create a long- term overview to establish goals and objectives for each phase of training.

android kludge

What exactly do you guys do?
What exactly do you guys do?
We’re high-tech coaches who train endurance athletes from all around the world by using cutting-edge technology, innovative training regimes, hands-on coaching, and recovery monitoring programs.

Do you specialize in any one sport?
Most of our clients are endurance athletes in cross country skiing, cycling, runners, or individuals training for triathalons. However, we also help tennis players, soccer players ... indeed, anyone who wants to improve their fitness and use high technology to do it.

Do I need to perform at a certain level to be your client?
No. All you need to is a commitment to improving. We enjoy helping people meet and beat their own personal goals -- whether you’re a world competitive athlete or a beginner who wants to learn how your body reacts to stress while working out.

firstbear

How much do you guys charge?
We will typically charge a $250 setup fee and $250/month after that, but it varies. We adjust our rates depending on your circumstances. We are committed to helping struggling, but promising athletes as well as the serious endurance enthusiast. When you write to us, explain who you are, your goals, and your training experience.

Can I use my new iWatch?
Can I use my new iWatch?
Not yet. We find that FirstBeat software has the most accurate algorithms. For the moment, that means Suunto, Garmin or Polar monitoring equipment. You can buy a Suunto monitor through us, if you haven’t already. We can get you a good deal.

How long will my training last?
It takes at least 4 months of data to really help an athlete understand where they are and where they need to go. Our goal is not to turn you into a client for life. Rather, we’re teachers. You should have a pretty good idea about how to monitor and adjust your own workouts after six months working with us.

woman runner

Are you brothers and did you guys really compete in the Olympics?
Are you brothers and did you guys really compete in the Olympics?
Yes and yes. We both represented the United States in x-country skiing.

How often will we communicate?
We will chat with you via email daily and by phone weekly to give feedback and plan future sessions. If you live nearby, we’re happy to meet in person.

 

FAQ

What exactly do you guys do?
We’re high-tech coaches who train endurance athletes from all around the world by using cutting-edge technology, innovative training regimes, hands-on coaching, and recovery monitoring programs.

android kludge
Do you specialize in any one sport?
Most of our clients are endurance athletes in cross country skiing, cycling, runners, or individuals training for triathalons. However, we also help tennis players, soccer players ... indeed, anyone who wants to improve their fitness and use high technology to do it.

android kludge
Do I need to perform at a certain level to be your client?
No. All you need to is a commitment to improving. We enjoy helping people meet and beat their own personal goals -- whether you’re a world competitive athlete or a beginner who wants to learn how your body reacts to stress while working out.

firstbear

android kludge
How much do you guys charge?
We will typically charge a $250 setup fee and $250/month after that, but it varies. We adjust our rates depending on your circumstances. We are committed to helping struggling, but promising athletes as well as the serious endurance enthusiast. When you write to us, explain who you are, your goals, and your training experience.

android kludge
Can I use my new iWatch?
Not yet. We find that FirstBeat software has the most accurate algorithms. For the moment, that means Suunto, Garmin or Polar monitoring equipment. You can buy a Suunto monitor through us, if you haven’t already. We can get you a good deal.

android kludge
How long will my training last?
It takes at least 4 months of data to really help an athlete understand where they are and where they need to go. Our goal is not to turn you into a client for life. Rather, we’re teachers. You should have a pretty good idea about how to monitor and adjust your own workouts after six months working with us.

woman runner

android kludge
Are you brothers and did you guys really compete in the Olympics?
Yes and yes. We both represented the United States in x-country skiing.

android kludge
How often will we communicate?
We will chat with you via email daily and by phone weekly to give feedback and plan future sessions. If you live nearby, we’re happy to meet in person.

android kludge
What exactly do you guys do?
We’re high-tech coaches who train endurance athletes from all around the world by using cutting-edge technology, innovative training regimes, hands-on coaching, and recovery monitoring programs.

android kludge

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Real-Time Virtual Coaching

JG
 
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JG
 
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Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
 
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Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
 
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Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
JG
 
blurb arrow
Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
 
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Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
 
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Ei qui enim debet, ut commodo efficiendi usu, his debitis menandri signiferumque ut.
 
man with ball "As a coach, I can now monitor all my players during practice in real time. See who is over training. And adjust their workouts to either increase performance or prevent injuries."
"I have worked with international elite athletes for 30 years in different sports. The last 8 years I have used Firstbeat as a coaching tool and that has changed my work to the better. Now I don't have to guess how the stress and recovery is for my athletes."

Christer Skog
Head Coach of Team Exspirit
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"In the year since we started working with Jim at EPOC Training on utilizing Firstbeat technology in our work with athletes, Firstbeat has become an indispensable tool for us. We've found that the predictive quality of the Firstbeat recovery index surpasses any other recovery metric we've ever employed. And the EPOC method of quantifying training disruption has altered the way we assess and prescribe training load. We're currently using the Firstbeat software with Paddy Caldwell, Tad Elliott, Kris Freeman, and Noah Hoffman. These guys are all professional athletes, and Firstbeat provides a layer of oversight and guidance that is demonstrably valuable."

Zach Caldwell
Owner of Caldwell Sport and Coach
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"I've found the Firstbeat software to be very valuable in training the junior skiers that I coach. Juniors tend to really struggle with learning proper pacing for their workouts. They start distance workouts too fast and then finish too slowly. They go all out on their first interval and then can't keep up the effort to the end. They often don't sleep enough to get adequate recovery. With the detailed reports I can show them how to pace properly and maximize their performance gains and we can measure their recovery so they know when they are ready to go hard again."

Rob Bradlee
Head Coach of Cambridge Sports Union
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“I rely on Firstbeat Training Effect (TE) data on a daily basis to make sure RSL players are getting the correct training load for a given day.

"Further away from match day I like to see higher TE numbers to facilitate increased fitness levels.

"The closer we get to a match the lower the TE numbers get to ensure we have fresh players for the game.“

Dan Barlow
Strength and Conditioning Coach,
Real Salt Lake
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Hear what the world's best coaches have to say
 
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Christer Skog
Head Coach
Team Exspirit
 
click to view
Zach Caldwell
Owner
Caldwell Sport and Coach
 
click to view
Rob Bradlee
Head Coach
Cambridge Sports Union
 
click to view
Dan Barlow
Strength and Conditioning Coach - Real Salt Lake
 
Hear what the world's best coaches have to say
Hear what the world's best coaches have to say
 

Christer Skog
Head Coach
Team Exspirit


"I have worked with international elite athletes for 30 years in different sports. The last 8 years I have used Firstbeat as a coaching tool and that has changed my work to the better. Now I don't have to guess how the stress and recovery is for my athletes."

Christer Skog
Head Coach of Team Exspirit
 

 

Zach Caldwell
Owner
Caldwell Sport and Coach


"In the year since we started working with Jim at EPOC Training on utilizing Firstbeat technology in our work with athletes, Firstbeat has become an indispensable tool for us. We've found that the predictive quality of the Firstbeat recovery index surpasses any other recovery metric we've ever employed. And the EPOC method of quantifying training disruption has altered the way we assess and prescribe training load. We're currently using the Firstbeat software with Paddy Caldwell, Tad Elliott, Kris Freeman, and Noah Hoffman. These guys are all professional athletes, and Firstbeat provides a layer of oversight and guidance that is demonstrably valuable."

Zach Caldwell
Owner of Caldwell Sport and Coach
 

 

Rob Bradlee
Head Coach
Cambridge Sports Union


"I've found the Firstbeat software to be very valuable in training the junior skiers that I coach. Juniors tend to really struggle with learning proper pacing for their workouts. They start distance workouts too fast and then finish too slowly. They go all out on their first interval and then can't keep up the effort to the end. They often don't sleep enough to get adequate recovery. With the detailed reports I can show them how to pace properly and maximize their performance gains and we can measure their recovery so they know when they are ready to go hard again."

Rob Bradlee
Head Coach of Cambridge Sports Union
 

 

Dan Barlow
Strength and Conditioning Coach - Real Salt Lake

“I rely on Firstbeat Training Effect (TE) data on a daily basis to make sure RSL players are getting the correct training load for a given day.

"Further away from match day I like to see higher TE numbers to facilitate increased fitness levels.

"The closer we get to a match the lower the TE numbers get to ensure we have fresh players for the game.“

Dan Barlow
Strength and Conditioning Coach,
Real Salt Lake
 

FirstBeat

Some of the professional teams and world-class athletes who train with FirstBeat technology.

Validated by independent, peer-reviewed research, FirstBeat technology is the gold standard when it comes to training athletes. That's why we have partnered with FirstBeat exclusively, to ensure we are training you with the best algorithms available today.

 
English National Football Team
 
 
Buffalo Sabres
 
 
Marcelo Gutierrez
4 Time National Champion
 
Finnish Hockey Champions
 
 
New York Rangers
 
 
Daniel Tynell
3-Time Vasaloppet Winner
 
Spanish National Football Team
 
 
Giro d’Italia
Team Colnago CSF
 
Chicago Bulls
 
 
Martin Koukal
Czech World Champion
 
Pittsburgh Penguins
 
 
Batunde Wusu
Finnish Team JJK Striker
 
YES! I want to be trained by Olympic athletes using the latest FirstBeat EPOC technology.