This document contains the slides from a presentation on applying science to coaching. The presentation discusses:
1. The limitations of science in understanding individual responses and applying average results to individuals.
2. How coaches take a more global, practical approach compared to scientists who isolate variables.
3. Examples of applying scientific concepts like lactate curves, heart rate, and muscle fiber recruitment to improve performance.
4. The importance of understanding signaling pathways and how different training stresses interact to drive adaptation.
5. Examples of periodizing recovery and questioning commonly held beliefs about topics like footwear, stretching, and supplements.
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
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
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
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
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
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
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
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
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
Prior to a focus race or event, performing a taper will allow you to maximize your performance. Tapers are a carefully planned period of training that lead to a major reduction in fatigue, thus leading to a significant increase in freshness and performance. This seminar describes how to execute a good taper, including some examples of successful tapers in cycling, triathlon and running.
Delivered (Feb 2014) as part of 12th MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
Prior to a focus race or event, performing a taper will allow you to maximize your performance. Tapers are a carefully planned period of training that lead to a major reduction in fatigue, thus leading to a significant increase in freshness and performance. This seminar describes how to execute a good taper, including some examples of successful tapers in cycling, triathlon and running.
Delivered (Feb 2014) as part of 12th MDRF–UAB International Seminar on Prevention and control of non-communicable diseases organized by Madras Diabetes Research Foundation (MDRF), Chennai, India in association with Florida International University(FIU), University Of Alabama at Birmingham (UAB), & University Of Minnesota, Supported by National Institutes of Health (NIH), USA
Unit 4 Review Assignment Please write in complete sentences. You.docxmarilucorr
Unit 4 Review Assignment
Please write in complete sentences. You should work on this assignment as you go through the assigned readings and chapters in your textbook. Avoid copying directly from the text. Your responses should be in your own words.
Chapter 8
1. Explain how listening helps to earn trust, to build collaboration and to negotiate resolutions to problems and conflicts.
1. Imagine you manage 100 employees. Some employees work in the home office, and others remotely in other cities. Identify and describe two ways you might encourage communication among these 100 people.
2. Describe two specific actions a leader might take to develop cooperative goals.
3. What is reciprocity? Why is reciprocity a successful approach for making daily decisions and negotiating differences among people?
Chapter 9
6. Explain the relationship between leadership and control.
7. Explain what is meant by the phrase “in the flow.”
8. Identify and explain two methods or ways to increase skill and competency.
9. Explain the difference between training and coaching. Identify one way or technique you might use to coach a new employee.
The Leadership Challenge Workbook
10. Your textbook focuses on the importance of building trust and recommends holding a one-on-one relationship building meeting to foster trust. On page 97 of your Workbook, you will see a list of questions that you might ask during such a meeting. Select three of these questions from the list and explain why you would consider these three the most important.
Introduction
Research relating to the effects of
exercise on glycaemic control in
people with type 1 diabetes has usu-
ally been performed in laboratory
environments.1–5 A recent literature
review was performed to identify any
related research where the replica-
tion of laboratory based self-manage-
ment research findings were applied
into the real-life environment, and
also to demonstrate any differences
regarding the impact on glycaemic
control between environments. It
became evident that all research
identified regarding self-manage-
ment was based in a laboratory envi-
ronment using either a treadmill or
bicycle for exercise, and not applied
into real-life situations.2–5 However,
the knowledge generated from these
laboratory based experiments under-
pins current self-management rec-
ommendations.2–4,6–11 From these
original studies and literature review
publications, a self-management
algorithm for use when performing
moderate intensity exercise before
the evening meal was devised (see
Table 1).
The aim of this current study was
to compare the glucose response in
participants with type 1 diabetes,
during and after a 40-minute exer-
cise session at 70% VO2 max (mod-
erate intensity exercise) while
following the self-management algo-
rithm, in the laboratory environ-
ment using a treadmill, and while
running in participants’ real-life
environment. This was to evaluate
the efficacy of using laboratory find ...
every exercise can not be performed by all the individuals. there occurs a lot of difference between exercise to be performed by health individuals, geriatric subjects and patients. so here are some guidelines to differentiate to test the exercise before prescribing them to subjects
Altitude training is an established method to improve endurance performance, but also high intensity sports can benefit from it's use. There are a few important points to consider however to maximize it's effects and to become an altitude training responder !
JMeter webinar - integration with InfluxDB and GrafanaRTTS
Watch this recorded webinar about real-time monitoring of application performance. See how to integrate Apache JMeter, the open-source leader in performance testing, with InfluxDB, the open-source time-series database, and Grafana, the open-source analytics and visualization application.
In this webinar, we will review the benefits of leveraging InfluxDB and Grafana when executing load tests and demonstrate how these tools are used to visualize performance metrics.
Length: 30 minutes
Session Overview
-------------------------------------------
During this webinar, we will cover the following topics while demonstrating the integrations of JMeter, InfluxDB and Grafana:
- What out-of-the-box solutions are available for real-time monitoring JMeter tests?
- What are the benefits of integrating InfluxDB and Grafana into the load testing stack?
- Which features are provided by Grafana?
- Demonstration of InfluxDB and Grafana using a practice web application
To view the webinar recording, go to:
https://www.rttsweb.com/jmeter-integration-webinar
UiPath Test Automation using UiPath Test Suite series, part 4DianaGray10
Welcome to UiPath Test Automation using UiPath Test Suite series part 4. In this session, we will cover Test Manager overview along with SAP heatmap.
The UiPath Test Manager overview with SAP heatmap webinar offers a concise yet comprehensive exploration of the role of a Test Manager within SAP environments, coupled with the utilization of heatmaps for effective testing strategies.
Participants will gain insights into the responsibilities, challenges, and best practices associated with test management in SAP projects. Additionally, the webinar delves into the significance of heatmaps as a visual aid for identifying testing priorities, areas of risk, and resource allocation within SAP landscapes. Through this session, attendees can expect to enhance their understanding of test management principles while learning practical approaches to optimize testing processes in SAP environments using heatmap visualization techniques
What will you get from this session?
1. Insights into SAP testing best practices
2. Heatmap utilization for testing
3. Optimization of testing processes
4. Demo
Topics covered:
Execution from the test manager
Orchestrator execution result
Defect reporting
SAP heatmap example with demo
Speaker:
Deepak Rai, Automation Practice Lead, Boundaryless Group and UiPath MVP
UiPath Test Automation using UiPath Test Suite series, part 3DianaGray10
Welcome to UiPath Test Automation using UiPath Test Suite series part 3. In this session, we will cover desktop automation along with UI automation.
Topics covered:
UI automation Introduction,
UI automation Sample
Desktop automation flow
Pradeep Chinnala, Senior Consultant Automation Developer @WonderBotz and UiPath MVP
Deepak Rai, Automation Practice Lead, Boundaryless Group and UiPath MVP
GraphRAG is All You need? LLM & Knowledge GraphGuy Korland
Guy Korland, CEO and Co-founder of FalkorDB, will review two articles on the integration of language models with knowledge graphs.
1. Unifying Large Language Models and Knowledge Graphs: A Roadmap.
https://arxiv.org/abs/2306.08302
2. Microsoft Research's GraphRAG paper and a review paper on various uses of knowledge graphs:
https://www.microsoft.com/en-us/research/blog/graphrag-unlocking-llm-discovery-on-narrative-private-data/
Builder.ai Founder Sachin Dev Duggal's Strategic Approach to Create an Innova...Ramesh Iyer
In today's fast-changing business world, Companies that adapt and embrace new ideas often need help to keep up with the competition. However, fostering a culture of innovation takes much work. It takes vision, leadership and willingness to take risks in the right proportion. Sachin Dev Duggal, co-founder of Builder.ai, has perfected the art of this balance, creating a company culture where creativity and growth are nurtured at each stage.
Connector Corner: Automate dynamic content and events by pushing a buttonDianaGray10
Here is something new! In our next Connector Corner webinar, we will demonstrate how you can use a single workflow to:
Create a campaign using Mailchimp with merge tags/fields
Send an interactive Slack channel message (using buttons)
Have the message received by managers and peers along with a test email for review
But there’s more:
In a second workflow supporting the same use case, you’ll see:
Your campaign sent to target colleagues for approval
If the “Approve” button is clicked, a Jira/Zendesk ticket is created for the marketing design team
But—if the “Reject” button is pushed, colleagues will be alerted via Slack message
Join us to learn more about this new, human-in-the-loop capability, brought to you by Integration Service connectors.
And...
Speakers:
Akshay Agnihotri, Product Manager
Charlie Greenberg, Host
Kubernetes & AI - Beauty and the Beast !?! @KCD Istanbul 2024Tobias Schneck
As AI technology is pushing into IT I was wondering myself, as an “infrastructure container kubernetes guy”, how get this fancy AI technology get managed from an infrastructure operational view? Is it possible to apply our lovely cloud native principals as well? What benefit’s both technologies could bring to each other?
Let me take this questions and provide you a short journey through existing deployment models and use cases for AI software. On practical examples, we discuss what cloud/on-premise strategy we may need for applying it to our own infrastructure to get it to work from an enterprise perspective. I want to give an overview about infrastructure requirements and technologies, what could be beneficial or limiting your AI use cases in an enterprise environment. An interactive Demo will give you some insides, what approaches I got already working for real.
The Art of the Pitch: WordPress Relationships and SalesLaura Byrne
Clients don’t know what they don’t know. What web solutions are right for them? How does WordPress come into the picture? How do you make sure you understand scope and timeline? What do you do if sometime changes?
All these questions and more will be explored as we talk about matching clients’ needs with what your agency offers without pulling teeth or pulling your hair out. Practical tips, and strategies for successful relationship building that leads to closing the deal.
Elevating Tactical DDD Patterns Through Object CalisthenicsDorra BARTAGUIZ
After immersing yourself in the blue book and its red counterpart, attending DDD-focused conferences, and applying tactical patterns, you're left with a crucial question: How do I ensure my design is effective? Tactical patterns within Domain-Driven Design (DDD) serve as guiding principles for creating clear and manageable domain models. However, achieving success with these patterns requires additional guidance. Interestingly, we've observed that a set of constraints initially designed for training purposes remarkably aligns with effective pattern implementation, offering a more ‘mechanical’ approach. Let's explore together how Object Calisthenics can elevate the design of your tactical DDD patterns, offering concrete help for those venturing into DDD for the first time!
DevOps and Testing slides at DASA ConnectKari Kakkonen
My and Rik Marselis slides at 30.5.2024 DASA Connect conference. We discuss about what is testing, then what is agile testing and finally what is Testing in DevOps. Finally we had lovely workshop with the participants trying to find out different ways to think about quality and testing in different parts of the DevOps infinity loop.
LF Energy Webinar: Electrical Grid Modelling and Simulation Through PowSyBl -...DanBrown980551
Do you want to learn how to model and simulate an electrical network from scratch in under an hour?
Then welcome to this PowSyBl workshop, hosted by Rte, the French Transmission System Operator (TSO)!
During the webinar, you will discover the PowSyBl ecosystem as well as handle and study an electrical network through an interactive Python notebook.
PowSyBl is an open source project hosted by LF Energy, which offers a comprehensive set of features for electrical grid modelling and simulation. Among other advanced features, PowSyBl provides:
- A fully editable and extendable library for grid component modelling;
- Visualization tools to display your network;
- Grid simulation tools, such as power flows, security analyses (with or without remedial actions) and sensitivity analyses;
The framework is mostly written in Java, with a Python binding so that Python developers can access PowSyBl functionalities as well.
What you will learn during the webinar:
- For beginners: discover PowSyBl's functionalities through a quick general presentation and the notebook, without needing any expert coding skills;
- For advanced developers: master the skills to efficiently apply PowSyBl functionalities to your real-world scenarios.
3. This presentation will be different.
◦ The first part will be philosophical
◦ The 2nd part will be fun stuff- real world
examples and application
◦ The last part will be controversial
4. Evidence based?
only 13% of all treatments used by doctors have good
evidence
an additional 21% of treatments that are “likely”
beneficial.
What about the other 66%?
Is Science Bad? No, but…
You have to understand it’s limitations in
order to know how to use it.
5. Science conforms to the individual:
Average vs. Individual
Research focuses on the average.
Responder vs. non responder in coach speak is actually an
issue of applying the correct stimulus
Do we really expect 4mi tempo at X pace to work for
everyone?
Timmons et al.(2011) put it best when talking about the
non-responder phenomenon:
“It is also an observation that is largely ignored by the
majority of researchers interested in the health benefits
of exercise training, presumably because the focus has
been on the “average” health benefits within a population
and the desire to have a simple health promotion
message.”
6. ◦ Measurement
We overemphasize the importance of what we can
measure.
Science evolves based on what we can measure at the
time.
VO2max
Vollaard et al. (2009) “Moreover, we demonstrate that
VO2max and aerobic performance associate with distinct and
separate physiological and biochemical endpoints,
suggesting that proposed models for the determinants of
endurance performance may need to be revisited (pg. 1483)”.
7. Researchers=
No change
Coaches=WHY
the individual
differences?
(i.e. If I’m that guy at 6%
increase I sure think it
works!)
J Appl Physiol. 2011 Oct 27. [Epub ahead of print]
"Live high - train low" using normobaric hypoxia: A double-blinded, placebo-
controlled study.
8. The isolation approach:
Scientist- break It down to isolate a variable
X effects Y and Y is RELATED to performance so it
should work…
Coach- Global approach
X effects A,B,C,D, etc. How everything interacts is
more important
All sorts of other crap
(population, equipment, study
length, long term vs. short term, etc.)
9. 1. Deciding whether something is
useful:
Stool test
1.Practical- Does it work in the
“real world.”
2. Research- Is there scientific
research on it and does it confirm
that it works?
3. Theory- Is there a legitimate,
non-pseudoscientific, theory for
why it might work?
10. 2. Using scientific Knowledge to formulate Real
world ideas
Use knowledge of HOW body works and learn
how to apply that knowledge.
11.
12. Lactate Curve
◦ How?
◦ What it means?
◦ Missing variable- MAX Lactate
0
1
2
3
4
5
6
7
8
9
4:264:334:404:484:555:025:095:165:245:31
Lactate(mmol)
Mile pace
Lactate Levels
1st test
2nd test
3rd test
◦ Test 2- Sprint+ aerobic
◦ Test 3- overdid speed
side
16. Data from Renato Canova
0
2
4
6
8
10
12
14
16
18
2000 4000 6000 8000 10000 finish
Research
Elites
STEADY STATE!!
17. Passive versus Active
◦ Stretch Reflex
◦ Inertial forces
(i.e. Don’t use high knees as a cue)
What it looks like versus what is actually going on are
different.
Casio Exilim (High speed cameras-$150)
18. 200 in 28.2sec
Ground
Contact Flight Time Stiffness
Galen Rupp 0.128 0.133 75.6
Mo Farah 0.153 0.152 67.5
GC Stiffness Reactivity Force
Galen Rupp .128 44.7 3.71 1572 N
5 hop plyo test:
19. Fasted Runs
◦ Theory-low glycogen is signal for adaptation. Shifts fuel
usage towards more fat
◦ Research- Drust et al.(2009), Yeo et al. (2008)
◦ Practical-Lydiard, Cerutty, Van
Aaken,Kenyans, Canadians (!?)
Practical- start with running before breakfast for
30min, slowly increase up to close to 2hrs for marathoners.
1-2x a week depending on goal/time. EASY training after
(RECOVER)
Adapting the gut
◦ Can increase the amount of Carbohydrate our gut can
process=enhanced marathon performance with lower GI
stress
◦ Practical experience- eat dinner, go run- after a week
you’ll be fine with no GI problems.
Drust B, Morton JP. Promoting Endurance Training Adaptations with Nutritional
Interventions: The Potential Benefits of “Low Carbohydrate” Training. Kinesiology
2009; 41: 19–24.
20. O2 saturation and EIAH
◦ If low at altitude
Check HgB mass/ferritin levels
◦ If drops by ~15% during hard
workout, then limited diffusion
At lungs likely
Resisted breathing?
◦ Use to screen for altitude
HR/ HRV
◦ Morning HR- some people can notice trends
◦ HRV- gives a picture of Sympathetic vs.
parasympathetic Nervous System stress
21. Using Smart Phones
◦ Data base
◦ Rate:
Overall feeling
Workout rating
“Pop” in legs
Injuries/Soreness
◦ Look for trends and correlate to training logs
22. Enhancing your decision making skills
Creating and applying models to help
decision making
◦ Simple fatigue models to determine workouts
Simple fatigue models
Muscle Fiber theory and application to kick
development
23. Knowledge:
◦ Best 5k/10k runners can run with lower levels of lactate at
race pace but reach a very high level at the end of the race.
Simple Lactate model:
◦ Decrease Lactate overall
mileage, high end aerobic work, aerobic intervals
◦ Maintain/Increase lactate production abilities
Pure speed work/ speed endurance
Ex: Hill Sprints
◦ Decrease Lactate at Race Pace
Alternations, Aerobic intervals at specific paces
Combine specific work with aerobic work to teach how to utilize
lactate at race pace.
◦ Increase Lactate that can be accumulated over race
Strength endurance work
Specific Speed endurance (5k/1500 blends)
24. Knowledge:
◦ “The greater the ability of the athlete to oppose fatigue (by maintaining
strength levels), the smaller the drop in speed and consequently the better the
performance.” Miguel et al. 2004
◦ 400m race- (Numella et al. 1992,1994)
Force production drops 16% after 300m and 25% after 400m.
Increase in muscle activity (measured by EMG) to compensate for
failure of muscle fibers that were doing the work.
Kick development:
◦ 1.Increase maximum fibers recruited
Flat Sprints, Hill Sprints, Power work
◦ 2. Improve ability to use for prolonged time
Circuits, alternations, hills+flats
◦ 3. Learn to recruit them under high acidity
fast workouts with bounding/hills
2x500(200 at faster than 800 pace, 100m bound at near mile pace, 200m kick in)
full rest between
Works by 1st part Increase lactate/fatigue, 2nd part increases fibers recruited, last part
teaches you to use those fibers while fatigued
Circuits with fast speed running, max intensity bounding and exercises
3-4x400m of 25sprint/25 cruise
Miguel, P. J. P. & Reis, V. M. M. (2004). Speed strength endurance and
400m performance. New Studies in Athletics
25. Signal pathway
interactions
◦ Gives you the dose,
the timing, and the
interaction
Adaptation
Process
RBC
example
Altitude
Decrease
O2 levels
Hif-1a
EPO
RBC
increase
26. Messenger Signaling Pathways
initiated
Functional Results
Mechanical Stretch-
frequency and intensity
CaMK, MAPK and
IGF pathways
Hypertrophy, fast to slow
fiber type conversions,
Changes in Calcium
levels in the cell
CaMK, MAPK, protein
kinase C
Hypertrophy, slow twitch
fiber type conversion,
mitochondria
NAD: NADH ratio
Low muscle glycogen AMPK and MAPK Increased mitochondria
ATP:AMP ratio AMPK Increased mitochondria
Decreased blood Oxygen
levels
HIF-1 Increased EPO and Red
Blood cells
PI3-k and Akt mTOR Muscle Hypertrophy
MAPK=Mitogen activated protein kinase IGF-Insulin Like Growth Factor
PI3-k= Phosphatidylinositol 3-kinase
CaMK=Calcium/Calmodulin pathway
Why care?
•Interactions matter:
•AMPK inhibits mTOR
•Do endurance work AFTER strength and you inhibit hypertrophy
•Knowledge of stimulus
•Explains why training does what:
•AMPK and CaMK can both Increase mitochondria.
•AMPK= activated through endurance.
•CaMK= activated through intense intervals.
27. Laursen, P. Training for Intense exercise performance: High
volume or high intensity. 2009
32. Don’t over recover.
Periodize recovery so you use it when you
need it
◦ Base and Pre competition phase
Damage is good
Selectively use recovery modalities when athlete is on
“edge”
◦ Peaking
Slight increase in recovery modalities because
emphasis shifts from training to racing
33. Testosterone and muscle growth
◦ Elevated systemic hormones does not effect muscle
hypertrophy
Chronically supraphysiological levels (i.e. drugs) aids muscle
growth, not what we get in regular acute exercise.
Compression Socks
◦ Blood Flow not the issue
◦ Modulates muscle “tuning” (think vibrations)
Stretching
◦ Static= reduced performance beforehand
Hands over head
◦ Let your kids fall over
Elevations in ostensibly anabolic hormones with resistance exercise enhance neither
training2 induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (
34. Cushioning and
Pronation= Broken
Paradigm
Running surface-
◦ “hard” surfaces not evil
if they’re accustomed
to it.
Individualization
◦ Feel most important
36. Use Science, don’t be married to it.
Practical Application of ideas.
Lab vs. Real World
Average vs. Individuals
Know what you’re testing for and what the
measurement means.
37. www.Scienceofrunning.com
For shoe stuff:
◦ www.Runblogger.com
◦ Benno Nigg’s Biomechanics of Sports Shoes
Running related research briefs:
◦ www.Sweatscience.com
◦ Alex Hutchinson’s Which comes first Cardio or
Weights?
Lactate
◦ Jan Olbrecht’s Science of Winning