Piranha Coaching Framework 2015 Westwood Clontarf 13 th

Piranha Coaching Framework 2015 Westwood, Clontarf 13 th December 2014

Agenda • • • Workshop of 30 th November Working principles of club coaching Starting Principles Periodisation Swim programme Bike programme Run programme Structure of the training week Distance / tapering / transition Administration Assistant coaches - volunteering

Workshop of 30 th November “Piranha has the best triathlon training programme of any club in Ireland that accommodates members of all standards and ambition. ” • • • Alignment of thinking - De Bono 6 thinking hats The science of triathlon training Periodisation planning Structure of the training week Swim / Bike / Run workstreams Consolidation and presentation

Starting Principles - club coaching • Club is responsible for – Providing a coaching framework – Providing education on how to use the framework – Provide coaching sessions in each discipline – Providing coaches to provide advice to individuals • Members are responsible for – Training appropriate to their own goals / ability – Avoiding injury through over-training and poor recovery – Adjusting set for long distance – Tapering for A races according to club guidelines

Starting Principles – Life Balance Financial/future planning Family/ relationships Time management Environment Metabolic and Structural Health Social obligations Self- stress Work Training Travel Sleep & Recovery Nutrition

Starting Principles – Load • In order to adapt and improve we must overload the system so that it is forced to adapt to the new load. • This makes our body systems stronger/more efficient • But … there must be sufficient recovery from a load to get the fitness returns

Starting Principles - Intensity Target Rate of Perceived Exertion Description Recovery <3 Easy effort. Endurance 3 -5 You can sustain this intensity for long periods of time Tempo 5 -7 Breathing deeper, strong effort, but can still be maintained for extended periods Recovery from level 3 training sessions more difficult Threshold 7 -8 Not comfortable- can sustain for up to 1 hour. V 02 9 Effort very high, high end speed work. Anaerobic Capacity >9 Short, high intensity intervals, really high intensity- Heart rate generally not useful as guide to intensity due to non-steady-state nature of effort Lots of jargon!! • Heart Rate • Power • Zones • RPE

Starting Principles - Load Training Variables Swimming Cycling Running Frequency 2 -4 x per week; consistent frequency is important. 2 -4 x per week Intensity Able to swim at a Able to cycle at a 1 key hard range of intensities session; and then every session later progress to adding hard brick session as 2 nd Volume 20 -90 min Type Pool & sea; wetsuit Road, turbo, MTB, & non-wetsuit; cyclocross, skills, drills, variety, confidence, safety confidence 30 min-3 hr 20 -80 min Soft surfaces if possible, trail/off road, hills, drills, shoes

Starting Principles - Recovery • Good sleep. • Focus on maximising nutrition and hydrationto maintain your body’s immune system- get the body prepared for the next day of training • Foam Rolling: recommended every day for 10 minutes as needed(!) and only over soft tissues - avoid any bony areas. • Flexibility session- after a warm bath • Short Core Stability work/Pilates/yoga classes are excellent.

Periodisation What is it? • Periodization is process of breaking down and organising the annual training plan down into smaller phases. • Each phase is designed to work to improve different performance parameters- e. g. technique, aerobic endurance, threshold, v 02. • Designed to structure a systematic progression of training stimulus to ensure peak performance for key races. Benefits? • Avoid overtraining. • Allows the measurement of progress. • Optimise specific training adaptations. • Tapering at specific periods. • Gives clarity of your end vision or ambitions.

Periodisation • Base: Huge emphasis on technique to improve efficiency. Focus on endurance in each discipline. This block prepares the body for more challenging sessions to come. • Build: Maintain focus on technique. More emphasis on working at higher intensities. Start race technique (transitions) in Build II • Competition: Maintain intensities. Maintain health (injury and immune systems) through recovery. Practice bricks (T 1 and T 2). Tapering for A races. 7 -10 day mid-season break. • Recovery: Reduce volume and intensity. Work on any core / strength weaknesses. Take some time off. • Marathon: Material reduction in volume and intensity for minimum of 3 weeks after marathon

Periodisation - Piranha • Season is broken into 6 6 -week blocks • Recovery – base for 2016 starts in Sept 2015

Periodisation • T – Train, R = Recovery • Each week has two recovery days • Weeks 3 and 6 have three recovery days

Swimming Programme • 95% members have imperfect swimming form • Focus is on technique, technique & technique!! • 3 training sessions recommended per week – Session 1: Monday pm and Tuesday am Technique and Endurance – Session 2: Thursday am and Friday am (UCD) Tempo / Threshold – Session 3: Friday am (WW) and Saturday am Technique and Endurance • Improvers are encouraged to attend 3 of the 4 sessions that are ‘Technique and Endurance’

Swimming Programme • Time Trials will be done at the end of every 2 nd block. • Time trial methodology will be a combination of 200 M and/or 400 M trials based on standard of swimming • Sets will not be posted – as embedding bad technique unsupervised is too high a risk. • Members should consult with coaches for advice on individualised skill practice for additional swims

Bike Programme • Primary focus of Triathlon training for intermediate / advanced members • 3 training sessions recommended per week – Session 1: Home Turbo (Tuesday or Saturday – alternate with hard run) – Session 2: Club (or home) Turbo (Thursday) – Session 3: Club Spin (Sunday) • Focus on drills and technique • Focus on mixed intensities – mostly endurance in early blocks • Sets will be posted on-line • Time trials - 16 Km flat course each block • Transition and brick will be integrated into bike

Run Programme • 3 training sessions recommended per week – Session 1: Hard run (Tuesday or Saturday) – Session 2: Long run (Wednesday) – Session 3: Brick off turbo (Tuesday or Saturday) • Hard run will involve different intensities depending on block and week with block • Sets will be posted on the site in advance • Time trials will be completed every other block (alternate block to swim). • Time trials will 2 km

Structure of the training week Improvers Double

Structure of the training week Example 1 – Anne - Improvers Double

Structure of the training week Example 2 – Mick – Inter 1 Improvers Double

Distance / Tapering / Recovery • Distance – Club sets will be suitable for any distance upto 70. 3 – 70. 3 will be given some extended sets on bike / run based on date of the race – Ironmen will need to agree with coaches how to extend training where necessary • Tapering / Recovery – No ‘A Races’ will be determined for the club – Guidelines for taper / recovery will be advised by the coaching team. These are to be employed by members for their A races

Administration A ‘member only’ section of the web-site has been built on which block training plans, weekly training sets and related materials will be posted. You must have logged-in to the system to access this page.

Assistant Coaches • To deliver the proposed coaching effectively, the club requires these assistant coaches: – Swim – Assistant Coach 4 times per week Tuesday am, Thursday am, Friday am, Saturday am – Bike – 2 Assistant Coaches for the Sunday Club Spin – Run – Assistant Coach 2 times per week Tuesday am and Saturday pm • These will be added to other volunteer needs of the club. The club will ask members to join different volunteer panels and will be rotated across duties accordingly.

Questions? ? ? ?