CHAMPION of the THAMES RC
Coaching Workshop 4
TRAINING PLANS
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
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?
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
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
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 acid1 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.
Energy Systems & Training Plans
Champion of the Thames RC – Coaching
Zone % Max 2000m Speed % MAX HR EFFECT
UT3 <70% <65% Recovery and fatty acid metabolism
UT2 70—75% 65-75% Increased glycogen stores and more efficient fuel utilisation
UT1 75-80% 75-85% Fuel utilisation and increased muscle fibre recruitment
AT 80-85% 85-90% Improved metabolic efficiency and lactate clearance
TR 85-100% 90-95% Improved cardio-pulmonary function, capilliarisation, and aerobic enzymes
AC Maximum pace possible to complete session
NA 4-8 x 250m (Short Recovery) – Lactate Tolerance; 6 x 100m (Long Recovery) Lactate Peak Power
AP Maximum Possible NA 2 x (5 x 10”) (Full recovery) – Creatine Phosphate Maximum Power
Energy Systems & Session Content
Champion of the Thames RC – Coaching
Session Notation - Examples3*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%+ mwhr3 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%+ mwhr10 reps of 1 minute with 1 minute recovery between reps stroke rate greater than 32, 90%
mwhr
4 * 2k [3’] 26spm 80% mwhr4 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 ratee.g. – 180bpm max, 50bpm resting; mwhr = 13060% mwhr = 130 * 60% + 50 (78+50 = 128 bpm)
Champion of the Thames RC
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
Periodisation
Champion of the Thames RC
Periodisation
Champion of the Thames RC
Terminology What does it mean? Why is this useful for planning?
What would you expect to be written here
Macrocycle Main goal, event, maybe a year or more away
Have something exciting to aim for over a longer period
The key goal for this athlete
Mesocycle A 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
Microcycle Usually a week for convenience
Can see all the elements affecting them: get balance and specificity
All fitness components, balance, varied load
Session One More detail All components coaching and personal goals; FIT
Unit Each part of a session Detail & Coaching points Detail of all activity included
Energy Systems & Periodisation
Champion of the Thames RC – Coaching
Phase Weeks UT AT TR AC/AP Total Hrs
General Prep 12 5.8 1.6 0 2.1 9.5
Specific Prep
12 6.25 2.9 0.4 1.6 11.15
Pre Comp. 12 7.9 2.1 1.25 1.7 12.95
Competition 8 4.4 2.5 3.75 1.25 11.9
Transition 8 - - - - -
Goal Setting & Individualised Plans
• SMARTER goals• Reality check• Profiling & benchmarking• Tailored plans
– Sessions per week– Session content– Recovery
Champion of the Thames RC
CHAMPION of the THAMES RC
Coaching Workshop 4
TRAINING PLANS