CHAMPION of the THAMES RC

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• How to read (and write) training plan

“shorthand”• Goal setting, targets and monitoring• Tailoring plans for individuals

Champion of the Thames RC

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?

What’s the Point?

• Provides a structured programme– Motivation – Consistency– Recovery

• Helps progressive improvement• Helps achieve medium/long term goals• Can be tailored to individual needs

Champion of the Thames RC

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

TIME

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 acid1 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.

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 Power

Energy Systems & Session Content

Champion of the Thames RC – Coaching

Session Notation - Examples3*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%+ mwhr3 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%+ mwhr10 reps of 1 minute with 1 minute recovery between reps stroke rate greater than 32, 90%

mwhr

4 * 2k [3’] 26spm 80% mwhr4 reps of 2k, 3 minutes rest between reps, 26 strokes per minute 80% mwhr

MWHR = 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 RC

Periodisation

• Breaks longer term plans into manageable chunks

• Progressive development of fitness– Foundation through to peak fitness

• Helps to ensure you peak at the right time• Provides variety and recovery

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Periodisation

Champion of the Thames RC

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 phased

A goal for the period with measures at start and end. SMART

Microcycle Usually a week for convenience

Can see all the elements affecting them: get balance and specificity

All fitness components, balance, varied load

Session One More detail All components coaching and personal goals; FIT

Unit Each part of a session Detail & Coaching points Detail of all activity included

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 - - - - -

Goal Setting & Individualised Plans

• SMARTER goals• Reality check• Profiling & benchmarking• Tailored plans

– Sessions per week– Session content– Recovery

Champion of the Thames RC

CHAMPION of the THAMES RC

Coaching Workshop 4

TRAINING PLANS