Coaching: Full-Time Results on a Part-Time Schedule


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Coaching: Full-Time Results on a Part-Time Schedule

  1. 1. Joy of Sculling Coaches Conference Dec 11 – 13, 2009 Technology Corner: Full-Time Results on a Part-Time Schedule Nielsen-Kellerman Company Presented by Michael Naughton
  2. 2. Michael Naughton <ul><li>Rowing </li></ul><ul><li>La Salle College High School 1986-1989 </li></ul><ul><li>University of Miami 1989-1993 </li></ul><ul><li>Undine Barge Club 1995-2002 </li></ul><ul><li>Coaching </li></ul><ul><li>Undine Barge Club Coach 2005-present </li></ul><ul><li>Coach of DOM LM1x 2006 </li></ul><ul><li>Coach of USA U23 LW1x 2007 </li></ul><ul><li>Coach of USA LW1x (4 th ) 2009 </li></ul><ul><li>Education </li></ul><ul><li>University of Miami, BS Mechanical Engineering 1989-1993 </li></ul><ul><li>University of California Berkeley, MS Marine Eng 1993-1995 </li></ul><ul><li>Professional </li></ul><ul><li>Nielsen-Kellerman Co., Engineering Manager 1995-present </li></ul><ul><li>610-447-1555 ext 208 </li></ul><ul><li>[email_address] </li></ul>
  3. 3. Part-Time Schedule work family coaching How to maximize results with just 4-5 hours of coaching a week? PROBLEM
  4. 4. Solution: Knowledge <ul><li>Know target times. </li></ul><ul><li>Know training splits. </li></ul><ul><li>Know real-time performance. </li></ul><ul><li>Know the technique is sound. </li></ul><ul><li>Know the workouts are effective. </li></ul><ul><li>Know the race strategy works. </li></ul><ul><li>Know the rigging is optimized. </li></ul><ul><li>Know the lineup is optimized. </li></ul><ul><li>Know how to motivate effectively. </li></ul><ul><li>Know the race details (optional). </li></ul>SIMPLE, EFFECTIVE SOLUTIONS
  5. 5. 1. Know Target Times Research past times from major regattas: Develop a target time for your priority event. Meghan’s target for trials: 7:45-7:50
  6. 6. 2. Know Training Splits Develop a chart of target splits based on effort. Consider the chart to be a constant work-in-progress, and update as you get more data.
  7. 7. 3. Know Real-Time Performance Now that you have target splits, use them! This sets the stage for everything else...
  8. 8. 4. Know the Technique is Sound Guess if it works... Drive the legs! Don’t rush! Chin up! See? You go faster when you do it right! Square up! Better timing! Relaxed grip! Know if it works... Sure hope I know what I’m doing... OR
  9. 9. 5. Know the Workouts are Effective Original: 5x5min 1 st : 5’ @ 30 2 nd : 5’ @ 32 3 rd : 5’ @ 32 4 th : 5’ @ 32 5 th : 5’ @ 34 Results: Athletes performed poorly on 2 of the pieces, but not always the same 2 pieces. Diagnosis: Workout was too mentally challenging. Revised: 6-5-5-4-4-6 1 st : 6’ @ 26/28 2 nd : 5’ @ 30 3 rd : 5’ @ 32 4 th : 4’ @ 34 5 th : 4’ @ 34 6 th : 6’ @ 32 Results: Athletes performed much more consistently throughout the workout, including the difficult final piece. Diagnosis: Shorter pieces at high ratings feel more sustainable. Final piece felt possible because rate came down.
  10. 10. 6a. Know the Race Strategy Works Test and compare various strategies for starts, mid-race moves, and sprints. Problem: Meghan’s starts were not as fast as we targeted. She was tentative in her application of pressure, due to concerns over steering and balance. Strategies: 1) Shorten the front end to help coordinate entry timing and allow the boat to go straight. 2) Shorten the back end to help coordinate release timing for balance on the recovery. Results: We did a series of starts with different catch and finish lengths. The steering and balance were improved, allowing her to comfortably apply more pressure. Splits dropped 2-5sec. A decision could be made based on performance rather than feel.
  11. 11. 6b. Know the Race Strategy Works Analyze data from tests of various strategies. Starts Comparison from 2006 US LM2x
  12. 12. 7. Know the Rigging is Optimized Select rigging based on performance. <ul><li>Test Rigging with Single Boat: </li></ul><ul><li>Compare performances of identical pieces with different rigging. </li></ul><ul><li>Set the SpeedCoach to store every stroke. </li></ul><ul><li>Run a week of workouts with rigging A. </li></ul><ul><li>Run a week of the same workouts with rigging B. </li></ul><ul><li>Compare results (detailed if possible). </li></ul><ul><li>* It’s important to make only one change at a time. </li></ul><ul><li>* Concept II has good explanation of oar testing on their website. </li></ul>
  13. 13. 8. Know the Lineup is Optimized Select lineup based on performance. <ul><li>Test Lineup with Single Boat: </li></ul><ul><li>Compare performances of identical pieces with different lineups. </li></ul><ul><li>Set the SpeedCoach to store every stroke. </li></ul><ul><li>Run a distance or time piece with lineup A. </li></ul><ul><li>Run the same distance or time piece with lineup B. </li></ul><ul><li>Repeat as necessary for verification. </li></ul><ul><li>* Tip: Use only data from the middle of pieces to eliminate start-up and sprint errors. </li></ul>
  14. 14. 9. Know How to Motivate Effectively Create workouts that instill confidence: Broken-up 2k 1250m @ 1:57, 45sec rest 500m @ 1:57, 45sec rest 250m @ 1:55 Choose type of motivation to use based on performance measures (splits, rate, hr): - encourage - challenge - reward - information
  15. 15. 10. Know the Race Details Assess race details and adjust future training. 2006 US LM2x
  16. 16. Full-Time Results Personal Best Time!
  17. 17. What Else do You Want to Know?
  18. 18. Notes