Coaching Workshop 4 TRAINING PLANS Workshop Objectives Overview of energy systems Using energy systems to create structured training plans Periodisation breaking plans into manageable chunks ID: 603084
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CHAMPION of the THAMES RC
Coaching Workshop 4
TRAINING PLANSSlide2
Workshop Objectives
Overview of energy systems
Using energy systems to create structured training plans
Periodisation – breaking plans into manageable chunksHow to read (and write) training plan “shorthand”Goal setting, targets and monitoringTailoring plans for individuals
Champion of the Thames RCSlide3
What’s the Point?
Champion of the Thames RC
In groups of 4-5 discuss:
Why training plans might be a good thing?
Any downsides?Slide4
What’s the Point?
Provides a structured programme
Motivation
ConsistencyRecoveryHelps progressive improvementHelps achieve medium/long term goalsCan be tailored to individual needs
Champion of the Thames RCSlide5
Energy Systems
LactateSystem
Linking energy system
Capable of operating
with no oxygen, uses
fuel stores and
produces lactate and acid
Alactic
SYSTEM
LACTATE
SYSTEM
AEROBIC
SYSTEM
AlacticSystem
Short, max 10secs,
high intensity
, stored start up System
Capable of operating with no oxygen, no lactate or acid produced
AerobicSystem
Sustained energy system
Uses
oxygen and fuel stores
TIMESlide6
Energy Systems & Training Plans
Champion of the Thames RC – Coaching
ATP-CP system
:
Stored, start up system. Capable of operating with no oxygen, no lactate or acid produced
1 CP + 1 ADP 1ATP +
Creatine
Limited by availability of
creatine
phosphate (CP)
Lactate system
:
Capable of operating with no oxygen but produces lactate and acid
1 Glycogen = 2 ATP
Limited by build up of H
+ ions (acidosis)
Aerobic system: Uses oxygen and fuel stores to provide energy
1 Glycogen = 38 ATP
Limited by fuel and oxygen supplies.Slide7
Energy Systems & Training Plans
Champion of the Thames RC – Coaching
Zone
% Max 2000m Speed
% MAX HR
EFFECT
UT3
<70%
<65%
Recovery and fatty acid metabolism
UT2
70—75%
65-75%
Increased glycogen stores and more efficient fuel utilisation
UT1
75-80%
75-85%
Fuel utilisation and increased muscle fibre recruitment
AT
80-85%
85-90%
Improved metabolic efficiency and lactate clearance
TR
85-100%
90-95%
Improved cardio-pulmonary function,
capilliarisation
, and aerobic enzymes
AC
Maximum pace possible to complete session
NA
4-8 x 250m (Short Recovery) – Lactate Tolerance; 6 x 100m (Long Recovery) Lactate Peak Power
AP
Maximum Possible
NA
2 x (5 x 10”) (Full recovery) –
Creatine
Phosphate Maximum PowerSlide8
Energy Systems & Session Content
Champion of the Thames RC – Coaching
TRAINING ZONE
% HEART RATE RESERVE
BLOOD LACTATE (mmol/l)
STROKE RATE
% ARA GOLD TIME
SAMPLE SESSION
CODE
NAME
UT3
Fuel Utilisation Training
<59%
<1.0
<18
<70
>120' Low intensity
UT2
Basic Oxygen Utilisation Training
59-67%
<2.0
17-18
70-76
70-100' Low intensity
UT1
Oxygen Untilisation Training
67-75%
2.0 - 4.0
19-23
77-82
2-3x20-30' 4-8x8-10'
AT
Anaerobic Threshold Training
75-85%
~4.0
24-28
82-86
2-4 x 8-10' 1-2 x 15-20' 1 x 30'
TR
Oxygen Transport Training
85-100%
~4.0 - 8.0
28-36
87-95
3-6 x 3-5'
AC
Anaerobic Capacity Training
~8.0 +
>36
>95
4-8x250m 2-4x500m 1-2x1000m
AP
Anaerobic Power Training
>26
>95
10-20x10-15 power strokesSlide9
Session Notation - Examples
3*6k [3’] 18spm 60%
mwhr
= 3 repetitions of 6k with 3 minute rests between reps, at 18 strokes per minute, and 60% max working heart rate
3 * 4 * 250m [90”, 6’] >32spm 90%+
mwhr
3 sets of reps of 250m with 90 seconds rest between reps and 6 minutes between sets, stroke rate greater than 32, 90%
mwhr
10
* 1’ [1’] >32spm 90%+
mwhr
10 reps of 1 minute with 1 minute recovery between reps
stroke rate greater than 32, 90% mwhr4 * 2k [3’] 26spm 80% mwhr
4 reps of 2k, 3 minutes rest between reps, 26 strokes per minute 80%
mwhrMWHR = maximum heart rate (beats per minute – bpm
) less resting heart rate% mwhr = apply percentage to mwhr then add back resting heart ratee.g. – 180bpm max, 50bpm resting; mwhr = 13060% mwhr = 130 * 60% + 50 (78+50 = 128 bpm)Champion of the Thames RCSlide10
Periodisation
Breaks longer term plans into manageable chunks
Progressive development of fitness
Foundation through to peak fitnessHelps to ensure you peak at the right timeProvides variety and recoveryChampion of the Thames RCSlide11
Periodisation
Champion of the Thames RCSlide12
Periodisation
Champion of the Thames RC
Terminology
What does it mean?
Why is this useful for planning?
What would you expect to be written here
Macrocycle
Main
goal, event, maybe a year or more away
Have something
exciting to aim for over a longer period
The key goal for this athlete
Mesocycle
A 6-8 week block with a shorter term based on a specific developmental need
Short term, Specific,
measurable, agreed, realistic, time phasedA goal for the period with measures at start and end. SMARTMicrocycleUsually a week for convenienceCan see all the elements affecting them: get balance and specificityAll fitness components, balance, varied loadSessionOne More
detailAll components coaching and personal goals; FITUnitEach part of a session Detail & Coaching pointsDetail of all activity includedSlide13
Energy Systems & Periodisation
Champion of the Thames RC – Coaching
Phase
Weeks
UT
AT
TR
AC/AP
Total Hrs
General Prep
12
5.8
1.6
0
2.1
9.5
Specific Prep
12
6.25
2.9
0.4
1.6
11.15
Pre Comp.
12
7.9
2.1
1.25
1.7
12.95
Competition
8
4.4
2.5
3.75
1.25
11.9
Transition
8
-
-
-
-
-Slide14
Goal Setting & Individualised Plans
SMARTER goals
Reality check
Profiling & benchmarkingTailored plansSessions per weekSession contentRecovery
Champion of the Thames RCSlide15
CHAMPION of the THAMES RC
Coaching Workshop 4
TRAINING PLANS