1. IARU COACHING CLINICS 2005 1. TRAINING PLANNING 2. TALENT IDENTIFICATION 3. ROWING TECHNIQUE & FAULT CORRECTION Presented by: Harald Jahrling – Head Coach Debbie Fox – Assistant Coach

2. Training Planning Failing to plan means planning to fail

3. Training Planning Basic Principle of Sports Training External & internal loading External & internal loading Sensitivity Sensitivity Stimuli & stimulation Stimuli & stimulation Adaptation Adaptation

4. Training Planning Adaptation Adaptation Aerobic Peripheral Fuel Utilisation Aerobic Central 1 Lactate Tolerance Anaerobic Central Intensity 60-75% of max hr 75-85% of max hr 85-95% of max hr 95-100% of max hr Time Frame 3-6 mths ?? Years 3-6 mths ?? years 1-2 mths 2-3 years 1-2 mths 4-6 weeks Exercise Type U3-U1U3-U1U2-AT Long Interval Short Interval

5. 5 Training Planning  Analysis  Goal Setting  Periodisation  Contents  Monitoring

6. 6 Analysis  Past Analysis # Last year(s) retrospect  Results from regattas, trials, tests, training  Technique, tactics, attitude  Effectiveness of training methods used  Situation Analysis # Basics for new plan  Quality of the athletes – strengths and weaknesses  Availability of athletes, venues, equipment, etc.  Social and personal restrictions  Background problems  Peaking

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8. 8 Goal Setting  Major Goal # Each year should have one major goal only  Highest possible outcome, end of season peaking  Best result of the year  All means towards achieving main goal  Minor Goals # Break down of major goal into many minor goals  Goals for each phase of training period  Physical goals  Technical goals  Tactical goals  Mental goals

9. 9 Periodisation  Periodisation is the timetable to achieve the major goal # Year or part year program divided in phases (macro cycles)  Preparation phase  Competition phase  Transition phase # Macro cycles divided in meso cycles (4-6 weeks)  Training rhythm  Main focus and methods used  Training v competition

10. 10 Periodisation Relationship between volume, intensity & stress during a mono-cycle

11. 11 Periodisation Wave structure in a mono-cycle year including Macro (I), Meso (II) and Micro (III) cycles

12. 12 Periodisation The high performance model in regards to volume and intensity

13. 13 Establishing a Training Program   The following steps should be taken into consideration when establishing an annual training program:  Determine major competition  Allow 2-3 weeks for COMPETITION PHASE  Allow 3-4 weeks for PRE-COMPETITION PHASE  Divide remaining time equally between PREPARATION I and PREPARATION II

14. 14 Training Program cont.  List Regattas, Training Camps, Exams/Hols  Construct volume graph (sessions, km or minute per week) based on macro cycle effect to peak at major competition - basic rule of thumb is that as intensity increases then volume decreases  Plan tests (type and date) on significant phase changes

15. 15 Contents  Setting general and specific training means # Meso Cycles divided into Micro Cycles  Setting main target areas  Training rhythm within meso cycle – repetitive structures  Setting weekly and daily structures  Planning each session # Individualisation  Looking at each individual athletes  Setting individual programs within main frame  Working on weaknesses earlier  Concentrating on strengths later

16. 16 Monitoring  As soon as the program starts constant monitoring is required # Plan v Actual  Comparing planed results against achieved outcomes  Adjusting plan if necessary to accommodate full development  Setting new minor goals  Adjusting major goal if necessary  A PLAN IS NOT A DOGMA BUT A GUIDE

17. 17 Monitoring Training  daily (hr, weight, sleep, fatigue)  weekly (video, boat speed)  monthly (summary chart, informal tests, formal tests on and off water)  quarterly (physiological status)  half yearly (medical profile)  EVALUATION

18. 18 Testing  Test for the coach and athletes ( not just for science! ) ( not just for science! )  Feedback must be quick and useful  alter or confirm training program  psychological for athlete confidence  Boat speed - prognostic speed %

19. 19 Training Principles  Specificity  Progression  Individuality  Variety  Overload  Recovery  Reversibility

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21. 21 Classification of Training  Heart rate  Rating  Lactate  Perceived exertion  Training intensities  U3,U2,U1,AT,Tr,An  periodisation of endurance training

22. 22 Classification of Training IARU Training Classifications ClassNameEnergyDurationLactateHRRateSpeed U3 Utilisation 3Fat Glycogen <2mmol/l<75% of maxlow<75% U2 Utilisation 2Fat Glycogen 60-120min<2mmol/l>75% of maxlow - 2075-80% U1 Utilisation 1Glycogen Fat 30-60min2-4mmol/l>80% of max18 - 2480-85% AT Anaerobic Threshold Glycogen Fat 15-30min4-6mmol/l>90% of max24 - 3085-90% T TranportGlycogen5-20min6-10mmol/l<100% of max30 - high90-95% AN AnaerobicGlycogen5-10min10-max mmol/l100%high95-100% S SpeedCP Glycogen <60sec repsup to maxup to 100%max>100% PS Power StrokesGlycogen Fat 15-30min4-10mmol/l>80%low - high GS General Strength CP Glycogen 60-120min DS Dynamic Strength CP Glycogen 60-90min SE Strength Endurance Glycogen Fat 90-120min2-6mmol/l>80%low - high

23. 23 Intensity Guide

24. 24 Long Term Planning Four year progression