CHAMPION of the THAMES RC

1. CHAMPION of the THAMES RC Coaching Workshop 4 TRAINING PLANS

2. 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

3. What’s the Point? In groups of 4-5 discuss: Why training plans might be a good thing? Any downsides? Champion of the Thames RC

4. 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

5. Energy Systems TIME AEROBIC SYSTEM LACTATE SYSTEM Alactic SYSTEM AlacticSystem Short, max 10secs, high intensity, stored start up System Capable of operating with no oxygen, no lactate or acid produced LactateSystem Linking energy system Capable of operating with no oxygen, uses fuel stores and produces lactate and acid AerobicSystem Sustained energy system Uses oxygen and fuel stores

6. Energy Systems & Training Plans • 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. Champion of the Thames RC – Coaching

7. Energy Systems & Training Plans Champion of the Thames RC – Coaching

8. Energy Systems & Session Content Champion of the Thames RC – Coaching

9. 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% mwhr 4 * 2k [3’] 26spm 80% mwhr 4 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 rate e.g. – 180bpm max, 50bpm resting; mwhr = 130 60% mwhr = 130 * 60% + 50 (78+50 = 128 bpm) Champion of the Thames RC

10. 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 Champion of the Thames RC

11. Periodisation Champion of the Thames RC

12. Periodisation Champion of the Thames RC

13. Energy Systems & Periodisation Champion of the Thames RC – Coaching

14. Goal Setting & Individualised Plans • SMARTER goals • Reality check • Profiling & benchmarking • Tailored plans • Sessions per week • Session content • Recovery Champion of the Thames RC

15. CHAMPION of the THAMES RC Coaching Workshop 4 TRAINING PLANS