Glasgow triathlon club Race Focus Group

Choose some method of recording information that suits you training diary Choose some method of recording information that suits you

Pace calculators http://www.runnersworld.com/training/pace- calculators http://www.coolrunning.com/engine/4/4_1/96.sht ml http://www.mcmillanrunning.com http://www.walkjogrun.net/training/marathon- pace-calculator.cfm

What do you know? Heart Rate? Run Pace - benchmark run Swim Pace - benchmark swim How hard did these efforts feel? Can you create training zones from them? How do you do that?

Training Zones Pace and volume chart.xlsx

Different ways of describing your training zones

stability, VAriety, recovery non-optional optional luxury items leave it behinds WORK GROUPS Group 1 - Swim - speed Group 2 - Turbo - steady Group 3 - Run - strength

adaption and progress no change without change tiny adjustments - what to adjust? what to remain? what’s not enough? what’s too much? Focus on the session and task How do these individual sessions take you to your goal?

preparation 1 (general) - prepare to train, prepare to get better, learning what you don’t know preparation 2 (specific) - prepare to compete, prepare to get better at competing, learning what you need to know pre-competition - task specific practice and embedding knowledge, learning to do what you now know better competition - actual/experiential practice, learning how to implement what you know when it matters race focus or peak - execution of exact practice, learning how to excel at what you know transition or recovery - review and renew, learning how to question what you thought you already knew

MINDSET AND BEHAVIOURS Tony Stanger Sport Scotlnad Institute of Sport

TASK ORIENTED TRAINING AND STRATEGIES (for competition) What am I (are you) doing right? How can I (he/she/you) improve? What does it (this) look like?

TYPES OF TASKS Physical - during or before/after training Physical - during or before/after competition Psychological - during or before/after training Psychological - during or before/after competition Preparatory - during or before/after training or competition

How to start... what is your skill level like now? what does it look/feel like? what do you imagine it to look/feel like 2 or 3 months from now? how can you/I/GTC coaches/GTC peer group help?

IDENTIFY ONE ASPECT OF YOUR CURRENT PRACTICE THAT YOU THINK IS GOOD Work with a partner (or in a small group of maximum 3 peeps) and discuss how you (he/she) might improve your current practice. eg. open water swim starts - ask peers and coach to observe your current practice review good practice videos online, ask to be videoed yourself and review, visualise yourself once each day with an improved version of the skill, tell yourself that you will improve by doing a positive thing or making a change towards your goal, practice the aspect that seems to be less good breaking it down into manageable chunks that can be improved or changed, ask to be observed again and repeat the process. motivation to get on turbo in evening - generally good, but tendency to faff around choosing what to wear and getting some food and drinks organised - have clothes laid out and ready, ensure they are comfortable/favourite clothes to prevent the faff, food/drink choices edited/limited to one or two options also prepared/planned beforehand, have turbo/bike set-up or follow/practice a set routine, ensure post turbo routine is as good as pre-turbo routine to ensure that you are being efficient with your time, ie, clothes straight into wash, bottle washed, food laid out, sweat wiped up, clothes hung out to dry

Self- Coaching Trigger one sentence positive first person singular, ‘I’ present tense improvement is already happening as a summary to the previous slides, come up with the above ‘self-coaching trigger’ sentence eg, improved open water starts - I enter the water at the front of the pack, with a high egg beater style action run to overcome the wave Having entered the water, I dive two or three times through and under the incoming waves with the confidence I have practiced turbo trainer motivation - I have prepared my choice of clothes (favourite shorts and lightweight top) and laid them out with a clean towel so that I can jump straight on the turbo on arrival at home/session Having failed to prepare food for after my turbo session either the night before or earlier in the day, I will act to resolve this by preparing/planning (freezing portion/s) my food for the next session immediately following this one.