IARU COACHING CLINICS 2005

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TRAINING PLANNING TALENT IDENTIFICATION ROWING TECHNIQUE & FAULT CORRECTION

Presented by: Harald Jahrling – Head Coach Debbie Fox – Assistant Coach

Training Planning

Failing to plan means planning to fail

Training Planning

Basic Principle of Sports Training

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External & internal loading

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Sensitivity

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Stimuli & stimulation

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Adaptation

Training Planning

Adaptation Adaptation Intensity Time Frame Exercise Type Aerobic Peripheral Fuel Utilisation Aerobic Central 1 Lactate Tolerance Anaerobic Central 60-75% of max hr 60-75% of max hr 75-85% of max hr 85-95% of max hr 95-100% of max hr 3-6 mths ?? Years U3-U1 3-6 mths ?? years U3-U1 1-2 mths 2-3 years 1-2 mths 4-6 weeks U2-AT Long Interval Short Interval

Training Planning

     Analysis Goal Setting Periodisation Contents Monitoring 5

Analysis

 Past Analysis

# Last year(s) retrospect

    Situation Analysis

# Basics for new plan

     Results from regattas, trials, tests, training Technique, tactics, attitude Effectiveness of training methods used Quality of the athletes – strengths and weaknesses Availability of athletes, venues, equipment, etc.

Social and personal restrictions Background problems Peaking 6

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Goal Setting

 Major Goal

# Each year should have one major goal only

    Minor Goals

# Break down of major goal into many minor goals

     Highest possible outcome, end of season peaking Best result of the year All means towards achieving main goal Goals for each phase of training period Physical goals Technical goals Tactical goals Mental goals 8

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 9

Periodisation

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

Periodisation

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

Periodisation

The high performance model in regards to volume and intensity 12

Establishing a Training Program

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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 13

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 14

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 15

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 16

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 17

Testing

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

Training Principles

 Specificity  Progression  Individuality  Variety  Overload  Recovery  Reversibility 19

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Classification of Training

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

PS GS DS SE AT T AN S Class U3 U2 U1

Classification of Training

Name

Utilisation 3 Utilisation 2 Utilisation 1 Anaerobic Threshold Tranport Anaerobic Speed Power Strokes General Strength Dynamic Strength Strength Endurance

Energy

Fat Glycogen Fat Glycogen Glycogen Fat Glycogen Fat Glycogen Glycogen CP Glycogen Glycogen Fat CP Glycogen CP Glycogen Glycogen Fat

IARU Training Classifications

Duration Lactate

<2mmol/l

HR

<75% of max 60-120min 30-60min 15-30min 5-20min 5-10min <60sec reps 15-30min 60-120min 60-90min 90-120min <2mmol/l 2-4mmol/l 4-6mmol/l 6-10mmol/l 10-max mmol/l up to max 4-10mmol/l 2-6mmol/l >75% of max >80% of max >90% of max <100% of max 100% up to 100% >80% >80%

Rate

low low - 20 18 - 24 24 - 30 30 - high high max low - high low - high

Speed

<75% 75-80% 80-85% 85-90% 90-95% 95-100% >100% 22

Intensity

U3/U2 U1/AT TR/AN

Intensity Guide

Preparation 1

80.00% 15.00% 5.00%

Preparation 2

80.00% 15.00% 5.00%

Pre-Competition

75.00% 15.00% 10.00%

Competition

75.00% 10.00% 15.00%

TR/AN 7% Annual U1/AT 14% U3/U2 79%

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Long Term Planning

Four year progression 24