Cain Coaching Team Training

The Cain Coaching Team is proud to offer a variety of training programs at Still Hopes’ State of the Art Wellness Center in West Columbia.  Still Hopes is our presenting sponsor and gives us access to their beautiful facilities to train year-round!  These programs are designed for all athletic levels of individuals seeking a fitness community, camaraderie and to get in shape or reach new PR’s (personal records) in a fun, encouraging, uplifting group training environment.  Please email Stefanie at to inquire or to register.

Private training sessions are available as well.

Upcoming Training Programs for the Triathlon Club

Fall Training Group starts September 11 through November 20, 2017 (10 weeks)

We meet and train three times a week.  We focus on swimming, cycling, running, strength, range of motion and flexibility training. 

Winter Indoor Cycle Classes starting in December!  Registration will open November 1. 

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Underwater Swim Evaluation Mini Session

On Thursday, October 26, I'll be doing underwater swim evaluation mini sessions at the Still Hopes location.  The cost is $35 per person.  I'll be filming you swim for close to 10 minutes.  You'll need to be able to swim approximately 300 yards +/-.  I will edit and evaluate your films and create a video for you with your swim in slow motion and freeze frames with my analysis and feedback.  Each person will get 10 minutes, so please be ready to go at your designated time. 

Times available: (please select a time when you checkout)







I can add a few if necessary!

Water Running for Triathletes and Runners

This class is for triathletes and runners who are interested in giving their joints a break from pounding the pavement, learning a new method of cross training, are recovering from an injury or wanting to get back in shape.
We run in a shallow water pool and do a variety of drills and cross training methods to build strength and endurance. We focus on proper form, strengthening legs, hips, pelvic floor and core to improve run form and efficiency.
This class runs on a monthly basis, and is limited to 8 participants. We meet on Thursdays from 8am-9am at Still Hopes in West Columbia. The next session begins in November (we break for Thanksgiving etc).
The cost is based on the number of participants ($37.50 for 8 participants for 4 x 1-hour sessions). If the class is full the cost is less, and if it is not full the cost is slightly more.

Please fill out the form and select Monday (7-8pm) or Thursday (8-9am).  You will receive an email confirmation and then an invoice via email before the class once the amount is determined based on participation.  Each class is limited to 8 participants, and once a class is full, you'll be placed on a waiting list in the order you register. 

You will need a swimsuit and towel, and I would highly recommend water shoes, but they are not required. You do not need a cap/goggles.

*Please note, there are no refunds once invoices have been sent. 

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Coming Soon...

Beginning in January 2018, an online strength and conditioning training program will be available to you.  The program will consist of weekly strength training videos delivered to your inbox.  You'll be able to complete each training session at home with just a few pieces of equipment.  Cain Coaching will help you stay strong, toned, work on muscle balance and help correct weak areas during training season.  You'll be able to contact me with questions or for tips/ideas on how to modify exercises as needed.  Registration will begin December 4! 

Cost: $15/month

BodyShop Athletics X

Strength Training

Sports Specific Strength Training designed for endurance athletes can help take your triathlon, running or cycling performance to the next level.  Cain Coaching works with Bodyshop Athletics X to help make your goals a reality through sport specific strength training and dynamic exercises to be sure you have the range of motion and strength to perform your best!  Click the image below to visit their website.

Class is Tuesday at 6:00am.