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? Champion of the Thames RC In groups of 4-5 discuss: Why training plans might be a good thing? Any downsides?

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 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

6. 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 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.

7. Energy Systems & Training Plans Champion of the Thames RC – Coaching Zone% Max 2000m Speed% MAX HREFFECT UT3<70%<65%Recovery and fatty acid metabolism UT270—75%65-75%Increased glycogen stores and more efficient fuel utilisation UT175-80%75-85%Fuel utilisation and increased muscle fibre recruitment AT80-85%85-90%Improved metabolic efficiency and lactate clearance TR85-100%90-95%Improved cardio-pulmonary function, capilliarisation, and aerobic enzymes ACMaximum pace possible to complete session NA4-8 x 250m (Short Recovery) – Lactate Tolerance; 6 x 100m (Long Recovery) Lactate Peak Power APMaximum PossibleNA2 x (5 x 10”) (Full recovery) – Creatine Phosphate Maximum Power

8. Energy Systems & Session Content Champion of the Thames RC – Coaching TRAINING ZONE % HEART RATE RESERVE BLOOD LACTATE (mmol/l) STROKE RATE % ARA GOLD TIME SAMPLE SESSION CODE NAME UT3Fuel Utilisation Training<59%<1.0<18<70>120' Low intensity UT2 Basic Oxygen Utilisation Training 59-67%<2.017-1870-7670-100' Low intensity UT1Oxygen Untilisation Training67-75%2.0 - 4.019-2377-822-3x20-30' 4-8x8-10' ATAnaerobic Threshold Training75-85%~4.024-2882-86 2-4 x 8-10' 1-2 x 15-20' 1 x 30' TROxygen Transport Training85-100%~4.0 - 8.028-3687-953-6 x 3-5' ACAnaerobic Capacity Training ~8.0 +>36>95 4-8x250m 2-4x500m 1-2x1000m AP Anaerobic Power Training >26>95 10-20x10-15 power strokes

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 Macrocycle Mesocycle Microcycle Session Unit

12. Periodisation Champion of the Thames RC TerminologyWhat does it mean?Why is this useful for planning? What would you expect to be written here MacrocycleMain goal, event, maybe a year or more away Have something exciting to aim for over a longer period The key goal for this athlete MesocycleA 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 MicrocycleUsually a week for convenience Can see all the elements affecting them: get balance and specificity All fitness components, balance, varied load SessionOneMore detailAll components coaching and personal goals; FIT UnitEach part of a session Detail & Coaching pointsDetail of all activity included

13. Energy Systems & Periodisation Champion of the Thames RC – Coaching PhaseWeeksUTATTRAC/APTotal Hrs General Prep 125.81.602.19.5 Specific Prep 126.252.90.41.611.15 Pre Comp. 127.92.11.251.712.95 Competition 84.42.53.751.2511.9 Transition 8-----

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