A discussion focused on the key mindset's related to achieving and sustaining high performance in endurance sports... which is chased by a few key training reminders from the physical perspective.
Fun Science that will help your endurance performanceStephen Magness
A hodge podge of random studies exploring motivation, willpower, recovery, and even a few studies on sex... Basically a what is cool in the world of exercise science that actually applied to training athletes.
http://www.ScienceofRunning.com
This document discusses the process of endurance training. It defines endurance as the ability to exercise continuously for extended periods without tiring. There are different types of endurance, including cardiovascular endurance and muscular endurance. Developing endurance requires considering factors like metabolism, biomechanics, and neural recruitment. Coaches must assess an athlete's strengths and weaknesses to determine the appropriate training approach and tools to stimulate adaptation in the desired areas. The goal is to challenge the athlete in a way that drives improvement through varied workouts and intensities.
DrRic Hiking for Health 2011 (slide share edition)DrRic Saguil
Hiking is a growing activity that can cost nothing, is right in your backyard and can burn up as many calories as jogging (with less injury to joints). One added benefit, intentionally getting back to the sound of nature (nature's "prozac"). DrRic Saguil will help the beginner get aquainted with the sport.
This document summarizes a collaboration between DHBCI and Advanced Sports Nutrition to develop a unique method for teaching nutrition information to an ASU club sports team. They began by brainstorming ideas and conducting a survey of team members to determine interest and preferred topics. They then developed a "Choose Your Own Adventure" story using the Hero's Journey framework to present the nutrition content. Two presentation methods - the story and modeling - were tested. Results showed an increase in knowledge for most topics for the story group, but low completion of post-tests overall and an inability to gather qualitative feedback. Moving forward, they plan to create an educational video and handouts using modeling and will rethink their theoretical approaches and presentation methods.
This document provides guidance on self-monitoring for athletes to prevent overtraining. It recommends monitoring resting heart rate, heart rate variability, sleep, session RPE, and motivation to assess readiness to train. Graphs and examples are given of how to interpret the data and make adjustments. Key signs of needing recovery include decreased HRV, elevated resting heart rate, poor sleep or motivation. The goal is to train just enough through monitoring to facilitate improvements while avoiding overtraining. Connecting the dots between multiple metrics allows an "artistic view" to blend science with individual responses and needs.
How Much is Too Much in Gymnastics? Practical Applications of Workload Scienc...DavidTilley17
PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.
Fun Science that will help your endurance performanceStephen Magness
A hodge podge of random studies exploring motivation, willpower, recovery, and even a few studies on sex... Basically a what is cool in the world of exercise science that actually applied to training athletes.
http://www.ScienceofRunning.com
This document discusses the process of endurance training. It defines endurance as the ability to exercise continuously for extended periods without tiring. There are different types of endurance, including cardiovascular endurance and muscular endurance. Developing endurance requires considering factors like metabolism, biomechanics, and neural recruitment. Coaches must assess an athlete's strengths and weaknesses to determine the appropriate training approach and tools to stimulate adaptation in the desired areas. The goal is to challenge the athlete in a way that drives improvement through varied workouts and intensities.
DrRic Hiking for Health 2011 (slide share edition)DrRic Saguil
Hiking is a growing activity that can cost nothing, is right in your backyard and can burn up as many calories as jogging (with less injury to joints). One added benefit, intentionally getting back to the sound of nature (nature's "prozac"). DrRic Saguil will help the beginner get aquainted with the sport.
This document summarizes a collaboration between DHBCI and Advanced Sports Nutrition to develop a unique method for teaching nutrition information to an ASU club sports team. They began by brainstorming ideas and conducting a survey of team members to determine interest and preferred topics. They then developed a "Choose Your Own Adventure" story using the Hero's Journey framework to present the nutrition content. Two presentation methods - the story and modeling - were tested. Results showed an increase in knowledge for most topics for the story group, but low completion of post-tests overall and an inability to gather qualitative feedback. Moving forward, they plan to create an educational video and handouts using modeling and will rethink their theoretical approaches and presentation methods.
This document provides guidance on self-monitoring for athletes to prevent overtraining. It recommends monitoring resting heart rate, heart rate variability, sleep, session RPE, and motivation to assess readiness to train. Graphs and examples are given of how to interpret the data and make adjustments. Key signs of needing recovery include decreased HRV, elevated resting heart rate, poor sleep or motivation. The goal is to train just enough through monitoring to facilitate improvements while avoiding overtraining. Connecting the dots between multiple metrics allows an "artistic view" to blend science with individual responses and needs.
How Much is Too Much in Gymnastics? Practical Applications of Workload Scienc...DavidTilley17
PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.
This document provides guidance on teaching mental skills for improved athletic performance. It discusses establishing a lifestyle commitment to areas like time management, nutrition, and fitness. Developing a positive attitude is key and includes believing in oneself, enjoying the process, and using positive self-talk. Goal setting should be specific, measurable, attainable, and time-bound. Visualization techniques can help athletes mentally practice skills. Focusing on the present moment rather than outcomes helps performance. Confidence stems from preparation and resilience in response to failures. Coaches can build confidence through praise and focusing on processes rather than scores. Leadership requires creating a team environment and maximizing strengths. Mental skills like relaxation, breathing, and focus/refocus techniques are presented.
How Much is Too Much for Young Gymnasts? PDF SlidesDavidTilley17
This document provides an overview of practical applications of workload science in gymnastics. It discusses the importance of monitoring workloads and implementing proper stress and recovery cycles for young athletes. The author advocates learning from available research on ideal work to rest ratios and periodization models. Cultures and habits within gyms that promote health, skill development and human growth are emphasized. Specific suggestions are provided on tracking workloads, planning training cycles, and implementing recovery strategies to prevent overtraining and injuries in gymnastics.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This document discusses stress, its causes and symptoms, and strategies for managing stress. It begins by defining stress as the physical, mental and emotional reaction to demands and changes. It then lists common symptoms of stress like headaches, rapid heart rate, and irritability. Major causes of stress identified include anxiety about the future, life changes, feeling unprepared, time constraints, and physical exhaustion. The document provides a self-assessment for readers to identify their personal stressors. It recommends several strategies for reducing stress, such as time management, avoiding procrastination, taking breaks, maintaining a positive attitude, seeking help, and engaging in physical stress relievers. The final sections discuss applying these stress management techniques and reflecting on how to prevent or
Gymnastics Strength and Conditioning: Traditional Methods Meets New ScienceDavidTilley17
PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
This document discusses stress and mindsets. It summarizes research showing that an optimistic mindset is associated with better health outcomes and longer life. Additionally, those who view stress as enhancing rather than harmful are more likely to respond adaptively to stress. The document then outlines a pilot study showing that the VR game Stressjam was effective in changing players' mindsets to view stress positively, was highly engaging to play, and helped a broad range of people.
This document defines and distinguishes between gross motor abilities and psychomotor abilities. It explains that abilities are inherited traits that underlie and support skills, though abilities alone do not guarantee success - skills must be developed through practice. The document outlines Fleishman's classifications of gross motor abilities like strength, flexibility, and balance. It also covers psychomotor abilities involving information processing and movement, such as reaction time, aiming, and coordination. Current research suggests there is no single "sporting ability" and success requires the right combination of specific abilities for each skill.
This document discusses managing energy and focus through controlling thoughts and interpretations. It suggests focusing on positivity increases energy, while negativity decreases it. Proper breathing, nutrition, exercise, and reducing tension in the body and mind can optimize physical and mental energy levels. Interpreting situations positively rather than negatively enhances emotional flexibility and performance. Rituals, strategic breaks, and situational preparation can help trigger peak states of calm, inspired energy.
The document describes the development of the Response to Stressful Experiences Scale (RSES), a measure of psychological resilience. It discusses what resilience is and why it is important to measure. It outlines the process of developing and testing the RSES, which resulted in a 30-item scale with 6 factors: positive outlook, spirituality, active coping, self-efficacy, meaning-making, and acceptance. The RSES was tested on over 900 military service members across branches and found to have high reliability. Ongoing research aims to further validate the RSES and explore resilience as a treatment outcome and way to build countermeasures for stress.
Physical fitness refers to the body's ability to function efficiently and carry out daily tasks, resist diseases, and handle emergencies. The main components of fitness include cardiovascular endurance, muscular endurance, strength, flexibility, and body composition. Physical fitness provides benefits such as improved heart health, weight management, better mood and reduced risks of diseases. Factors like age, gender, environment, stress levels, and illnesses can impact one's level of fitness.
DrRic 2012 Steps to Sustainable Weight Loss (slide share edition) DrRic Saguil
This document provides an overview of steps for sustainable weight loss from Dr. Enrique Saguil. It introduces Dr. Saguil's team that takes an integrative approach to health. It discusses making resolutions with determination and intention. It covers optimizing nutrition through a balanced diet with vegetables, fruits, and healthy oils. It emphasizes the importance of movement, even just walking, and grounding techniques like breathing and meditation to manage stress. The document provides resources for help with nutrition, exercise and stress management.
This document discusses the importance of physical activity and the dangers of sedentary behavior, especially for children. It notes that sedentarianism is a risk factor for many health issues and is one of the worst risk factors. It provides evidence that physical activity can lower risks of early death, cardiovascular disease, diabetes, and some cancers. The document discusses strategies for getting children more active, including making it fun, scheduling activity, serving as a role model, and creating a supportive environment. It promotes the Physical Activity Evangelist's 7 rules and provides various resources for physical activity.
Protecting kids from a most deadly disease!Ernie Medina
Lecture given by Ernie Medina, Jr., DrPH, on Aug. 17, 2011, for a grad class at Loma Linda Univ. School of Public Health. Professor: Serena Tonstadt, MD. Topic: getting kids to be more physically active.
1. The document discusses stress management in organizations and how individuals can build resilience.
2. It explains how the brain and body respond to stress, noting we are "hard-wired for hard times," and introduces a model of resilience involving personality, coping mechanisms, sources of pressure, and stress.
3. Simple techniques are suggested for managing personal energy levels and stress, including self-care, changing one's perspective, and balancing emotions through practices like mindfulness and heart rate variability training.
The document provides guidance on key aspects of coaching, including teaching skills, leadership, motivation, developing a coaching philosophy, and mental training techniques. It emphasizes controlling practice preparation, having passion for the sport, developing players' skills and physical abilities in a step-wise manner, and creating a team environment with mutual respect. Mental training includes developing confidence through preparation, visualization, relaxation, focus, and defining roles. The overall message is that coaching requires continual learning, having the right support system, and focusing on player development.
Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.
Baylor Athletic Performance - Stress the Missing LinkBaylor University
The document discusses stress and its effects on performance. It defines stress as the body's physical, mental, or emotional response to demands placed on it. Both short-term and long-term stress can impact performance and health. The stress response is mediated by the autonomic nervous system, and chronic imbalances in the sympathetic ("fight or flight") and parasympathetic ("rest and digest") branches can negatively impact performance and long-term health. The document provides strategies for monitoring stress levels and making adjustments to training, nutrition, recovery, and coaching approaches when imbalances are detected.
This talk was done in conjunction with Central Mass Physical Therapy (CMPT) and Dr Judson Brewer as part of CMPT's mindfulness clinic during the late winter of 2019.
- Will Kirousis is an endurance sports coach based in Massachusetts with over 20 years of experience coaching triathletes, cyclists, and runners.
- He focuses on an athlete-centered approach and emphasizes adaptability, embracing challenges and moving past them in a way that promotes growth and performance.
- Kirousis discusses theories related to human agency, autonomy, relatedness, competence and intrinsic motivation and how to apply concepts like self-determination theory, contextual interference, self-organization and non-linear pedagogy to coaching.
This document provides guidance on teaching mental skills for improved athletic performance. It discusses establishing a lifestyle commitment to areas like time management, nutrition, and fitness. Developing a positive attitude is key and includes believing in oneself, enjoying the process, and using positive self-talk. Goal setting should be specific, measurable, attainable, and time-bound. Visualization techniques can help athletes mentally practice skills. Focusing on the present moment rather than outcomes helps performance. Confidence stems from preparation and resilience in response to failures. Coaches can build confidence through praise and focusing on processes rather than scores. Leadership requires creating a team environment and maximizing strengths. Mental skills like relaxation, breathing, and focus/refocus techniques are presented.
How Much is Too Much for Young Gymnasts? PDF SlidesDavidTilley17
This document provides an overview of practical applications of workload science in gymnastics. It discusses the importance of monitoring workloads and implementing proper stress and recovery cycles for young athletes. The author advocates learning from available research on ideal work to rest ratios and periodization models. Cultures and habits within gyms that promote health, skill development and human growth are emphasized. Specific suggestions are provided on tracking workloads, planning training cycles, and implementing recovery strategies to prevent overtraining and injuries in gymnastics.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This document discusses stress, its causes and symptoms, and strategies for managing stress. It begins by defining stress as the physical, mental and emotional reaction to demands and changes. It then lists common symptoms of stress like headaches, rapid heart rate, and irritability. Major causes of stress identified include anxiety about the future, life changes, feeling unprepared, time constraints, and physical exhaustion. The document provides a self-assessment for readers to identify their personal stressors. It recommends several strategies for reducing stress, such as time management, avoiding procrastination, taking breaks, maintaining a positive attitude, seeking help, and engaging in physical stress relievers. The final sections discuss applying these stress management techniques and reflecting on how to prevent or
Gymnastics Strength and Conditioning: Traditional Methods Meets New ScienceDavidTilley17
PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
This document discusses stress and mindsets. It summarizes research showing that an optimistic mindset is associated with better health outcomes and longer life. Additionally, those who view stress as enhancing rather than harmful are more likely to respond adaptively to stress. The document then outlines a pilot study showing that the VR game Stressjam was effective in changing players' mindsets to view stress positively, was highly engaging to play, and helped a broad range of people.
This document defines and distinguishes between gross motor abilities and psychomotor abilities. It explains that abilities are inherited traits that underlie and support skills, though abilities alone do not guarantee success - skills must be developed through practice. The document outlines Fleishman's classifications of gross motor abilities like strength, flexibility, and balance. It also covers psychomotor abilities involving information processing and movement, such as reaction time, aiming, and coordination. Current research suggests there is no single "sporting ability" and success requires the right combination of specific abilities for each skill.
This document discusses managing energy and focus through controlling thoughts and interpretations. It suggests focusing on positivity increases energy, while negativity decreases it. Proper breathing, nutrition, exercise, and reducing tension in the body and mind can optimize physical and mental energy levels. Interpreting situations positively rather than negatively enhances emotional flexibility and performance. Rituals, strategic breaks, and situational preparation can help trigger peak states of calm, inspired energy.
The document describes the development of the Response to Stressful Experiences Scale (RSES), a measure of psychological resilience. It discusses what resilience is and why it is important to measure. It outlines the process of developing and testing the RSES, which resulted in a 30-item scale with 6 factors: positive outlook, spirituality, active coping, self-efficacy, meaning-making, and acceptance. The RSES was tested on over 900 military service members across branches and found to have high reliability. Ongoing research aims to further validate the RSES and explore resilience as a treatment outcome and way to build countermeasures for stress.
Physical fitness refers to the body's ability to function efficiently and carry out daily tasks, resist diseases, and handle emergencies. The main components of fitness include cardiovascular endurance, muscular endurance, strength, flexibility, and body composition. Physical fitness provides benefits such as improved heart health, weight management, better mood and reduced risks of diseases. Factors like age, gender, environment, stress levels, and illnesses can impact one's level of fitness.
DrRic 2012 Steps to Sustainable Weight Loss (slide share edition) DrRic Saguil
This document provides an overview of steps for sustainable weight loss from Dr. Enrique Saguil. It introduces Dr. Saguil's team that takes an integrative approach to health. It discusses making resolutions with determination and intention. It covers optimizing nutrition through a balanced diet with vegetables, fruits, and healthy oils. It emphasizes the importance of movement, even just walking, and grounding techniques like breathing and meditation to manage stress. The document provides resources for help with nutrition, exercise and stress management.
This document discusses the importance of physical activity and the dangers of sedentary behavior, especially for children. It notes that sedentarianism is a risk factor for many health issues and is one of the worst risk factors. It provides evidence that physical activity can lower risks of early death, cardiovascular disease, diabetes, and some cancers. The document discusses strategies for getting children more active, including making it fun, scheduling activity, serving as a role model, and creating a supportive environment. It promotes the Physical Activity Evangelist's 7 rules and provides various resources for physical activity.
Protecting kids from a most deadly disease!Ernie Medina
Lecture given by Ernie Medina, Jr., DrPH, on Aug. 17, 2011, for a grad class at Loma Linda Univ. School of Public Health. Professor: Serena Tonstadt, MD. Topic: getting kids to be more physically active.
1. The document discusses stress management in organizations and how individuals can build resilience.
2. It explains how the brain and body respond to stress, noting we are "hard-wired for hard times," and introduces a model of resilience involving personality, coping mechanisms, sources of pressure, and stress.
3. Simple techniques are suggested for managing personal energy levels and stress, including self-care, changing one's perspective, and balancing emotions through practices like mindfulness and heart rate variability training.
The document provides guidance on key aspects of coaching, including teaching skills, leadership, motivation, developing a coaching philosophy, and mental training techniques. It emphasizes controlling practice preparation, having passion for the sport, developing players' skills and physical abilities in a step-wise manner, and creating a team environment with mutual respect. Mental training includes developing confidence through preparation, visualization, relaxation, focus, and defining roles. The overall message is that coaching requires continual learning, having the right support system, and focusing on player development.
Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.
Baylor Athletic Performance - Stress the Missing LinkBaylor University
The document discusses stress and its effects on performance. It defines stress as the body's physical, mental, or emotional response to demands placed on it. Both short-term and long-term stress can impact performance and health. The stress response is mediated by the autonomic nervous system, and chronic imbalances in the sympathetic ("fight or flight") and parasympathetic ("rest and digest") branches can negatively impact performance and long-term health. The document provides strategies for monitoring stress levels and making adjustments to training, nutrition, recovery, and coaching approaches when imbalances are detected.
This talk was done in conjunction with Central Mass Physical Therapy (CMPT) and Dr Judson Brewer as part of CMPT's mindfulness clinic during the late winter of 2019.
- Will Kirousis is an endurance sports coach based in Massachusetts with over 20 years of experience coaching triathletes, cyclists, and runners.
- He focuses on an athlete-centered approach and emphasizes adaptability, embracing challenges and moving past them in a way that promotes growth and performance.
- Kirousis discusses theories related to human agency, autonomy, relatedness, competence and intrinsic motivation and how to apply concepts like self-determination theory, contextual interference, self-organization and non-linear pedagogy to coaching.
This document provides guidance on developing a coaching philosophy by exploring questions of purpose, values, and beliefs. It discusses defining who you are as a coach, understanding your athletes, and identifying your motivation and core values like a focus on individual growth and lifelong learning. Key aspects of a coaching philosophy are discussed, like maintaining an athlete-centered approach, and the document provides questions and steps to clarify one's philosophy through reflection. Developing a clear philosophy can help guide decision-making and create consistency in one's coaching approach. The document emphasizes that a coaching philosophy is unique to each coach and should evolve as one gains experience.
This document discusses how coaches can continue to grow and evolve in their profession. It emphasizes the importance of self-reflection, seeking feedback, broadening knowledge through reading and education, and maintaining an open and growth-oriented mindset. Coaches are encouraged to examine their coaching philosophy and subjective theories of education, identify biases, and learn from interactions with athletes and other coaches. Continuous learning, challenging assumptions, and staying curious are presented as keys to improving coaching skills and effectiveness over time.
The document provides guidance on incorporating strength training into a cyclist's training program throughout the competitive year. It recommends including 2 strength workouts per week during preparation and build phases, and 1 workout per week during maintenance phases. Workouts should focus on compound exercises like squats, deadlifts, and lunges during maximal strength periods and include more explosive exercises like plyometrics during explosive strength periods. Concurrent strength and endurance training provides numerous performance benefits with no reported negatives, including increased power, strength, economy, and fatigue resistance without risk of excessive muscle growth.
This document discusses self-monitoring techniques athletes can use to optimize training and prevent overtraining. It recommends logging various metrics like resting heart rate, heart rate variability, sleep, motivation and exercise heart rate to assess readiness to train. These metrics provide data to help athletes periodize training loads and intensity appropriately through periods of stress and recovery. The goal is to train at an individualized level that facilitates improvements in performance while avoiding overtraining and maintaining enjoyment.
This document discusses the differences between high volume, low intensity training and high intensity training. It notes that both approaches trigger adaptations, but through different molecular pathways. While the adaptations overlap, the amplitude and angle of the adaptations differ for each approach. High intensity training increases an athlete's ability to handle fatigue and metabolic byproducts, while high volume training increases overall recovery rate. The best approach blends both low, medium, and high intensity training. Determining the optimal blend depends on factors like an athlete's training history, stress levels, goals, and estimated muscle fiber type. The document provides examples of how training could be customized based on these factors.
The document discusses tapering strategies for athletes prior to important competitions. It defines tapering as a reduction in training volume in the final weeks before an event to allow for optimal recovery. The summary discusses how tapering leads to physiological and psychological benefits for athletes through reduced fatigue and improved performance. It provides examples of how tapering can decrease training volume by 40-60% while maintaining 25-50% of high intensity workouts to peak for competitions.
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Netherlands vs Austria Netherlands Face Familiar Foes in Euro Cup Germany Gro...Eticketing.co
The Netherlands are in Group D in Euro Cup Germany - and, unpaid to this, they will be coming up against familiar foes. Remarkably, they have played France, who have fashioned some of the greatest players of all time, 30 times throughout history. Despite France being more effective in major competitions, including captivating the World Cup in 2018, Holland have the greater head-to-head record.
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UEFA Euro 2024 Tickets | Euro 2024 Tickets | Netherlands vs Austria Tickets
However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
The lettering is on the wall for Holland to qualify for the knockouts, but nothing is failsafe. The Netherlands kickstart their Euros campaign against Poland on Sunday, June 16th. In Hamburg, they will have to go up against one of the best strikers in the world, Robert Lewandowski.
Netherlands vs Austria: Tough Challenges Await the Netherlands in Euro Cup Germany
Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
UEFA Euro 2024 Tickets | Euro 2024 Tickets | Euro Cup Germany Tickets | Netherlands vs Austria Tickets
Euro fans worldwide can book Euro Cup Germany Tickets from our online platform, www.eticketing.co. Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Netherlands vs Austria: Ronald Koeman's Tactical Approach For UEFA Euro 2024
As well as being the highest-scoring defender in history, Koeman is a man with immense tactical knowledge. He returned to manage Holland at the start of 2023 after it was announced Louis van Gaal would retire. His life back in the dugout with the team wasn't easy, as he lost his first match 4-0 to France after going 3-0 down within 21 minutes.
However, he eventually helped them qualify for Euro Cup Germany. The 61-year-old likes to organize his team with a defensive mindset. Some might call it pragmatic as he defends with minimal space between the lines, but that's often needed for international football.
Paris 2024 History-making Matildas team selected for Olympic Games.pdfEticketing.co
Paris 2024 fans worldwide can book Olympic Football Tickets from our online platforms e-ticketing. co. Fans can book Olympic Tickets on our website at discounted prices. Experience the thrill of the Games in Paris and support your favourite athletes as they compete for glory.
According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
Euro Cup Group E Preview, Team Strategies, Key Players, and Tactical Insights...Eticketing.co
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Hesan Soufi's Legacy: Inspiring the Next GenerationHesan Soufi
Hesan Soufi's impact on the game extends far beyond his on-field exploits. With his humility, sportsmanship, and unwavering commitment to excellence, Soufi has become a role model for aspiring footballers worldwide. His legacy lies not only in his achievements but also in the inspiration he provides to the next generation of talented players.
Turkey UEFA Euro 2024 Journey A Quest for Redemption and Success.docxEticketing.co
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Croatia vs Italy Modric's Last Dance Croatia's UEFA Euro 2024 Journey and Ita...Eticketing.co
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Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
Luciano Spalletti Leads Italy's Transition at UEFA Euro 2024.docxEuro Cup 2024 Tickets
Italy are the defending European champs, but after Luciano Spalletti swapped Roberto Mancini last September, they are still taking the cautious first steps of a new era
Match By Match Detailed Schedule Of The ICC Men's T20 World Cup 2024.pdfmouthhunt5
20 Teams, One Trophy: What to Expect from the ICC Men's T20 World Cup 2024
The ICC Men's T20 World Cup 2024 is set to be an exciting event, co-hosted by the West Indies and the USA from June 1 to June 29, 2024. This edition of the tournament will feature a record 20 teams divided into four groups, competing across 55 matches for the prestigious title.
Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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13. Just Do It
Enough Understanding to
recognize and experiment
Enough understanding to
analyze, track, assess, modify
with intent and meaning
Understanding deep enough
that you can let go, allowing
full immersion and
acceptance of the experience.
14. Decision to
perform
Muscular
work / Energy
Production
(ATP)
Increases in:
HR,
Respiration,
Temperature,
H+…
Brain sum’s
internal
environment,
past, current,
future.
Anticipatory
Regulation
and pacing
Adjustments
to specific
workout/race
OR training
overall
Intensity Metric
Triangulation
The Science
Measured as
power / pace
Measured as
change in HR
(bpm)
Felt as change in
RPE
My lack of awareness about Jelly Bean sales lead to 40 bucks in beans that lasted 5 years. Had I recognized what was going on, curiously pondered the possibilities, then made a decision… I probably would have walked out of the store having not just purchased over 10# in beans!
Racing, training, life, work… Same deal. Allow yourself to be aware of what is occurring and seek answers.
Racing/training examples – learning pacing, POE approach.
Oh my gosh! My buddy Pete is about to fall into the pit of despair! Wait. What’s that? He’s laying down in a tunnel holding the edge and his wife took a pic so it would LOOK like he was falling? Whoa… that changes my perspective!
Perspective, it’s the first mediator of stress response, and it’s the tone setter for your experience. It goes with embracing failures, remembering you choose your path, that being aware helps performance, that gratitude is vital, that getting 100% of whatever is key… See where I’m going here? Working to shift perspective to one which is possibilities based vs limits based is huge when it comes to performing.
It’s not easy. Work at seeking an open, expanding perspective!
Why? How are you going to make the most of this possibility? If you approach training with a mindset focused on what’s possible, what you can do now, it not only helps you build a sense of autonomy, competence, and relatedness with those on your team, it ensures you are positively stimulated and excited by the process at hand.
That makes you more durable long term – emotionally and physically.
That also helps you enjoy the process most!
Autonomy, that sense of destiny control… coupled with gaining skill and experience while doing something is a hugely empowering thing. Technically, this is why self determination is such sustenance for motivation.
When you put your flag in the ground, when you know it’s YOUR process… the long term progress and enjoyment are at their best.
It’s easy to see roadblocks popping up all over the place and miss possibilities. But that’s where we need to be – looking for possibilities. So, when challenges occur, when friction starts… Do you contract away or expand into the situation? Work to expand into it.
Contracted – we don’t learn
Caught up in the frustration, or the challenge
Negative self talk
“what the hell am I doing”
“I must” “I have to win”
Expanded – we do learn
Divert energy to what can be done and done well
Curiosity and excitement
“Oh wow! Let me see what I’m doing.”
“This is fun” “What can I do?”
Training and racing are challenging. That, is a big part of the point! During them, you will become tired. That’s normal. But when you have 80% in the tank… Do you let it eat at you and contract away, only giving 60% or the 80%... Or do you expand in and give 100% of the 80%?
What about when you feel good, and you are racing or doing a workout… Do you make the best of the possibility at hand?
Doing that, which does not mean working full gas all the time, it means getting the best of that moment out of yourself, is a sure way to maximize your experience and long term progress.
When you train and race… Be grateful for the experience and opportunity. Even the most challenging of days are ultimately a gift. When you line up on the start line… Stand in front of a board room or pitch a sale or concept or other challenge a work… do so with gratitude.
Why?
Because that, is the ultimate spirit of competition. The latin root of competition is Con Petire, meaning “To Search Together”. The idea of competition, originally, was not to prove value above another or vanquish others etc… It was to seek our best through the help of our peers! What a difference in how we see a race!
When you toe the line, it’s with a bunch of like minded folks who, unknown to them (perhaps), are there to help you grow and get the bet out of yourself on that day… You are there to return that gift to them!
What a big shift in “race” thinking.
This gratitude based mindset towards racing / training / competing (anywhere) is also very, to quote the book, anti fragile. Sure, a singular performance can be fueled with anger, but that anger is really hard to sustain over the long haul, and quite honestly, living mad is not the best way to experience life. A gratitude based approach, is durable, and helps improve all areas of life.
Give it a shot.
I really do!
Embracing failures realistically, humbly, and with gratitude if a great tool to help you learn and grow consistently over the long haul. In endurance sports, we fail all the time. Constantly. And if we are basing our success on X and O level failures… well… It’s either going to be a pretty draining or unfun or both (and short) career.
Every failure is a reason to look at what is possible.
I was once on a long interval ride and bumped into a fellow racer. I was about to start my last interval, and he asked if he could sit on (draft) and then enjoy the rest of the ride with me – GREAT I said. So I did my interval, and then we chatted. He was older, more race years in the tank, and noted something that instantly felt true, but I’d never articulated well based on my experiences: You never learn anything when you win.
When you win, he noted, you assume you did everything right, and you move on thinking all’s good. You don’t look enough at what could have made it/you better.
When you lose, you have lots of motivation to seek out what could make you better.
He sooooo nailed it! Failures are literal signs of what you can do to improve and where you are developmentally. What else is possible?
Shift your mindset regarding what failures are. Sure, if it stinks, feel it, own it, sit with it. You have 1 night to sleep on it. Then it’s gone. Time to use it as fuel to grow and evolve!
“Its not the strongest of the species that survive, nor the Most intelligent, but the ones most responsive to change.” – Charles Darwin
I used to have near panic attacks when athletes drifted off course. “How can they expect to reach their targets if they don’t stay the course” I’d think… Well… ironically, my attempt to keep them on the tight and narrow likely hurt there progress more, and may have lead to burn out – more readily. Ugh. Being wrong is hard… But it helps you grow!
Life happens faster than the internet, so athletes need to be willing to adjust and modify. If they are sticking to the spirit of the session/s targeted over that time frame, things will be fine.
The key’s here are 1.) pre week assessment of what’s on tap, what are the keys, and what’s life look like. Do I see areas to adjust now? I know I need to make those 3 workouts happen – the rest is gravy. Set that initial modification in place. 2.) execute, modifying further if need be during the week. 3) review the week at it’s conclusion to see what you accomplished, how your mod’s worked out and what you may be able to adjust to do better.
Repeat.
Repeat.
Over… And…. Over… Week in…. And week out!
If you are coached, communicate often – it’s huge! If you are not, communicate with your “team” – training partners, family, friends, and use that to help ensure you are making the best choices to get the most of yourself week to week… And that you are staying flexible.
Evolution builds redundancy for a reason. Evolution builds multiple paths to success for a reason. It helps you get to your best level – not despite road blocks… but because of them!
You are you. You have unique desires, dreams… and those are layered on your lifetime of experiences. While two people training for a half marathon will have some similarities in durations and perhaps intensities… how those tie together, flow, and fit into the big picture for each is different.
Don’t let social media, or media or friends dictate what you do and pull you off the trail.
Ok – now we shift to more directly focused on training issues that come up and which relate to our mindset.
We are going to start, with the overload of data that we can encounter today…
Ok, so Nike was right. Just do it. Well, sorta.
When you are a new athlete, or new to any skill, your developmental level is such that “anything will help you grow”. That’s true to a point and for a while. As you learn more and gain more experience to contextualize that knowledge, you start to see that you can experiment a bit, that you can organize a bit and that shifts in approach lead to changes in outcomes. INTERESTING! This developmental shift trends us to higher levels. I’d argue those levels are holarchy based vs hierarchy based – that is, what you do early on, is different from later for many reasons – a big one being, you cant even imagine what you could be experiencing or understanding later. Early on, your experience is all new. It’s like a 3 year old shown a colored ball. Show them it has two colors, but then ask what color you see, and they will tell you the color they see – how could you ever see anything else. They literally are not developed enough to even suspect you see the other color! A few years later, more development, wham – what color do you see – and they answer correctly.
Development as an athlete, professional, person, none are really all that different. You can not unknow, what you experienced… You simply have more experiences, more truths if you will, from which to create a new whole. Cool!
So as you train, at first, you just do it. And it works. Then you start to experiment, formalize, and recognize the input output fundamentals…
Now you edge into data land. Well, not really… But you reach a level of knowledge deep enough to really understand what you are trying to do, some ways to do it, ways to measure and track it, and how to use that to both keep on track and perhaps motivate you. This is awesome, but, it can get you some what trapped. The analysis can take over, and suddenly you are not a runner, a cyclist, etc… You are a set of data. You are a number. You are not an experience, you are an outcome. And while these things are important to fully developing, the stiction they can create can really challenge your development.
That said, if you recognize that you can let go and draw what is valuable from the data… But still experience the moments on all levels. That feel is what verifies what the data says… Well Now you are cooking with grease, so to speak! THAT, is when performance fires really take off – when you open yourself to experiencing yourself in the moment without externally generating validation for it, or objectively verifying it/your value.
You stop trying and start flying !
May add data adventures with Carl here…
I don’t want to short circuit your development. You need it all to have the most fulfilling long term experience.
I do, however, want to simplify training data use, when in the momement.
The system I describe to do this I call intensity metric triangulation. The idea, is that we cross reference HR, RPE, power/pace and use those to validate what we are doing, and to adjust on the fly. https://www.slideshare.net/willkirousis/intensity-metric-triangulation that link will help explain more of the modifications this approach helps you see.
If you know those metrics, even just a few of them, you can modify workouts and training on the fly very well.
For example, you observe that your ability to hit the same HR and RPE while at a given power/pace has faded. IE, your HR is low and your RPE high at X power / pace… It’s likely that you are fatigued acutely, and quite possibly that low glycogen (fuel) is a key player. Increase carbohydrate intake rate and back off the intensity for a bit and see if you kick into gear, if not, shut it down and go home easily, refueling aggressively.
Say HR is very high, RPE a little high, relative to power/pace and you feel hot… likely you are over heating or dehydrated, slow it down, hydrate aggressively and finish it up easily.
So we have just a few variables here, but with a bit of work to understand how they relate, we now become more adaptable during workouts and can perform as well as possible. We also, are not removing ourself from the VALUE of feel. We are embracing it as a key player in our execution of workouts.
Now, while workouts are not magic… there is something an endurance athlete can do which, from a training response perspective is, well, kinda magic – about as close as we are going to get.
Make your light training days… LIGHT.
It’s so easy to think the harder I work the more I get… But we forget that the harder we work, the longer it takes to recover to get the reward (more fitness). Most endurance athletes with the life stress of jobs etc can only handle 2-3 workouts with intensity per week. But they could do many more which are lower intensity.
How about elites? Ill get to them in a second – but they can handle more of everything, but just a little more intensity and a LOT more duration.
Going to hard “to get a little more” or “to feel like I got a workout in” creates more fatigue – which lingers.
More fatigue means all workouts feel harder… increasing odds of burnout.
Workouts feel harder because, well, you are more tired… That leads to higher odds of injury.
Add to that, you trigger aerobic adaptations at very low intensity levels 60-80% of “threshold” (say roughly the intensity you could go in a 50-70’ long time trial)… the same ones you trigger at higher intensities… So.
When it’s a lower intensity steady day, let the guy with a basket on his handlebars pass you on the climb!
KEEP IT LIGHT!
You will go faster for it.
given we are getting into spring training loads tend to climb as the season approaches as well… And that means it’s a good moment to consider sleep – and refresh our thinking on this subject. Look, with the possible exception of bringing a positive “can” vs “cant” outlook to your training, nothing impacts performance more than getting great sleep. Actually, since sleep impacts our ability to control mood… I’m not really accurate there – sleep is the most important thing you can do to maximize your fitness in the coming months!
Keep in mind that sleep is heavily related to decreases or impaired performance. Literally everything from our ability to recognize sarcasm, to consolidating our memories to acquiring new motor skills. Heck, sleeping to little can even decrease our cognitive skills and psycho motor skills in everything from practicing medicine to driving to work to learning scholastically. Hey, our bodies are amazing masters of adaptation, and they have developed the ability to sustain some gross abilities when sleep deprived, but studies looking at sport specific performance consistently sow being low on sleep hurts. Some science even shows that light sleep disturbance could decrease you mood and reduce reaction times… that’s not good when you are training or racing!
How important is it to sleep well – some recent research actually shows that injury odds are 1.7X higher for athlete who sleep fewer than 8 hours per night compared to those who sleep more. Yep – if you sleep 8 hours, you are 170% LESS likely to get hurt. That’s huge for an endurance athlete who’s sports certainly come with a solid risk of overuse injuries!
While this is true, sleep quality is a factor as well. It’s not as well researched in the athletic arena, but in terms of cognitive ability and workplace performance or academic performance, it’s been measured quite well. And with that, it’s consistently shown to be a factor in those arenas, which means at worst it’s a factor in controlling your mental performance in life, and likely training and racing as well. So, what can you do here? Get to bed as early as possible. Sleep is often broken into what’s called non-rapid eye movement (nREM) or rapid eye movement (REM) sleep cycles. The most restorative sleep occurs during cycles of nREM sleep. These nREM periods tend to occur early in our nights sleep pattern, and for folks with normal circadian rhythms they most often occur between 10 PM and 2 AM. So, if you don’t get to sleep until midnight or 1AM, you are reducing the odds of good restorative rest. With that in mind, do the best you can to get to bed early. My take home message for you: you are better off waking early, than going to bed late!
Amazingly, there is research that takes sleep duration and quality and shows how this relates to career longevity. Regrettably, it’s not textbook endurance sports, so I could be viewed as taking a “leap” here… But both in the NFL and MLB, athletes who experienced more sleepiness during the day experienced greater rate of physical decay – that only makes sense given what I’ve noted above. But it’s a good reminder that your long term enjoyment of sport may be short circuited when you skimp on rest.
Basic sleep hygiene is the simplest starting point that I encourage you to explore the next few weeks:
Create a consistent bed time routine and do your best to stick to it.
Minimize exposure to “blue” light prior to bed – no cell phone/tablet/computer surfing for an hour prior to bed and no TV if at all possible.
Decrease brightness of lights prior to bed. Just use enough light to do what you need to, or to read (a great relaxing activity).
Turn your alarm clock so it’s not facing you while in bed (created greater darkness).
If you use an alarm, consider investing in a “light” alarm which ramps up a light over a few minutes to wake you vs a jarring alarm sound.
Consider a light background noise like a fan or fan based humidifier (fosters sleep).
Keep your sleeping space cool and as dark as possible.
Make your goal 7+ hours per night. Yes, 8 is better. But I’m a realist. If you can get 7+ we are in good territory. If you have a chance to go longer – DO IT!
Look, given life, work and training… fatigue is going to happen. What we want to do, is minimize it so we can recover consistently well, and so we can be as happy and mentally well as possible. Sleep is natures biggest PED (Performance Enhancing Drug) for that reason – it’s massively effective at improving recovery rate and mood state!
So outside living well, eating well and training consistently, lets really focus on improving sleep over the next several weeks. It’s a habit, that can have a profound impact on your training and racing – and every other part of your life as well!
Appropriate sleep – compared to poor sleep – improves:
Endurance
Speed
Quickness
Accuracy
Decreases RPE
Increases positivity towards tasks
Natures PED
Massive gains in performance when slept debt balanced – both in endurance, speed, quickness, motor skills.
If you are not falling asleep smoothly, or waking smoothly, and if you have trouble staying asleep, you may need less training load, and more recovery time.
Changes in sleep pattern/duration
Improve sleep hygiene.
Darker room
Cool temps
Soft white noise
No light in room
Minimize light in the hour prior to bed
Minimize pre bed time stimulus
Consistent sleep wake cycle
That was a lot of info to drop on everyone! It’s been fun to hit on these key points. So I’m going to give you one more.
When you train… Finish wanting more.
When you set up your training plan… set it up, wanting a bit more.
Long workout, hard workout, strength, bike, row, ski etc… Any session, any time.
Finish wanting more.
It’s great now and then to do a changer and be totally blown out. It can change your set point and belief of what is “real”. That’s awesome. But it’s really, really powerful. Doing it more than a few times a year can leave you over tired, flat, stale and burnt.
On the other hand, if you are finishing wanting a bit more, you are tickling the system. You are stimulating change. You are sending your body a signal which says: “lets grow”… But you are not sending the signal that says: “I have to adapt to WHAT now?”!
That’s the goal here – stimulate to create. Don’t make every session a test of every bit of mettle you have. That’s not training, it’s fatiguing. And to quote Vern Gambetta: “Anyone can get tired”… That’s not the goal. The goal is growth.
Stimulate. Finish wanting more!
Not just in training… But in all areas. Finish seeing the possibilities that help you get the most, out of you!
Again, thanks folks! I’m really excited you all came out today and this has been a blast. Please ask questions later on, and if I can get you additional info, please reach out – I’d love to help!
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