How to develop the Performance Endurance Athlete: Junior - Senior Athlete MICHAEL WOODS & STEPHANIE TWELL S U N D A Y 1 8 TH N O V E M B E R 2 0 1 2 Objectives from today’s seminar:  Show the development process from a junior to senior athlete through anecdotal examples of training  How my coach-athlete relationship works  Explain my coaching philosophy on volume and intensity of training  Discuss my racing philosophy + tactics “S.H.E.D LIGHT” About Mick and about Steph.... “The will to win means nothing if there is nothing in the will to prepare” ‘Don’t follow where the path may lead, go instead where there is no path and leave a trail’.  Irish international athlete  GB & Scottish international athlete  Ran 70 marathons!!!  Have not ran any marathons  PB: 2hours 20mins 12secs (1983)  Potential PB: 2hours 20mins 11secs  Aldershot, Farnham & District Athletic Club member since 1964  Started coaching in 1986 (females 1993) (2020)  Aldershot, Farnham & District Athletic Club member since 2000  Won’t start coaching unless my athletes make be a hot cup of tea before every session ...About Stephanie & Mick’s Achievments  Arrived at training at the age of 9  2010 CWG 1500m Bronze Medallist  2008 World Junior 1500m Champion,  2007 European Junior 1500m Silver Medallist  2006-09 Triple European Junior XC Champion Event PB 2012 2011 2010 2009 2008 2007 2006 400 58.19 600 1:49.8 800 2:02.59 2:02.59 2:03.80 1500 4:02.54 4:07.49 4:02.54 4:03.48 4:05.83 4:06.70 4:12.76 Mile 4:28.16 3000 8:42.75 9:01.64 8:42.75 9:09.65 8:50.89 8:53.34 9:07.41 9:41.0 5000 14:54.08 15:15.24 14:54.08 15:18.47 60.58/5 58.19 8.8 2005 2004 2003 2002 2000 1:50.1 1:49.8 60.9 2:06.15 2:06.97 2:09.92 2:10.73 2:19.8 4:32.84 4:28.16 2001 4:25.05 4:26.74 4:45.98 5:01.1 4:51.60 15:47.53 16:08.33 16:49.74 9:45.69 10:20.0 2 2:36.1 5:22.41 Coach and Athlete Focus.... “Nothing great was ever achieved without enthusiasm” SUPPORT Monitoring TRAINING Day to day LIFESTYLE Environment COACHING QUALITY Feedback PERFOMANCE COACHING Multi-coach COACHING PHILOSOPHIES SUPPORT  All revolves around TEAM WORK  Aim to create a positive, community environment  I am more than a coach: I am a friend and mentor in my athlete’s live.  Family and friends of athletes important  Harmonious group ethos & environment  Sports Science Programme @ St Mary’s: (Physiotherapy, S&C, Physiology, Nutrition & Biomechanics) LIFESTYLE  Health and wellbeing is continually monitored through my own observations:  Educating athletes around wellbeing issues is as essential as the training I prescribe  Particular emphasis is on: 1)Diet (calcium, iron and weight managment) 2)Self monitored sleep pattern (ensure enough rest) 3)Blood profiling (if ill or tired – send to local GP) 4)Time management in relation to studies Performance aspect: 1)Regular skin fold measurements (nutritionist) 2)Dexa scans (2 x’s a year) 3)Blood profile Coaching Quality & Performance Coaching Attention to detail is key: “Cross the t’s and dot the i’s” Athletes can contact me at any time of day Feedback post session and phone calls before races are essential Training set almost on a day to day basis  Make coaching spontaneous + adaptable when required      Coach Education:  Open to learn from S&C , physiotherapist and physiologist input  Speak to national/international coaches to develop training methods     Key belief: Important to make time for everyone; Detect injuries early Consider medical issues; especially for females Coaching Philosophies at Grassroots Create work ethic in training Develop Potential Create benchmarks in races Benefit from social aspects of club athletics Push training on If successful, athletes want more  Its not always the athletes who are most talented that are most successful.  Watch character and attitude (ability to work hard + commit to training)  Reinforce that “SUCCESS BREEDS SUCCESS”  MULTI-TIERED ABILITIES  MIXED SEX TRAINING GROUP  MIXED RESPONSIBILITIES  CREATE POSITIVE TRAINING & RACING ATMOSPHERE “IT’s NOT TRAIN TO TRAIN IT’s TRAIN TO RACE” How this can be achieved:  Establish a sensible approach to training: Younger age = short term goals (month to month)  Older athletes = longer term goals  Race frequently: “Athletes should not be afraid to race often”  Gradually increase training based is ongoing  Establish a racing attitude to develop competitiveness  “XC SHOULD BE EVERYONE’S BREAD & BUTTER”  XC develops the longer aerobic pathway  Experiment with tactics  Correlation of XC to World Class Performance World Cross Country Championships (Mick Woods Coached Athletes) Year 1996 1997 1998 1999 2000 2001 2002 2003 2004 Venue Stellenbosch Turin Marrakech Belfast Vilamoura Ostend Dublin Lausanne – La Broye Brussels Team Coach 2005 St-Etienne – St-Galmier Yes 2006 2007 2008 2009 Fukuoka Mombasa Edinburgh Amman Yes 2010 2011 Bydgoszcz Punta Umbria Yes 16 4 Yes Athletes Kevin Nash Dave Mitchinson - Paul Roden Chris Thompson Chris Thompson - Oliver Laws Chris Thompson Louise Damen - Steven Ablitt - Ed Jackson Steven Ablitt Louise Damen - Chris Thompson Louise Damen - Chris Thompson - Chris Lamb - Jonathan Thewlis Steph Twell - Kate Reed - Martin Mashford Steph Twell Charlotte Purdue - Ben Lindsay Charlotte Purdue - Emma Pallant Steph Twell - Charlotte Purdue - Louise Small - Jonny Hay - Simon Horsfield Steph Twell - Emelia Gorecka - Jonny Hay Charlotte Purdue - Emelia Gorecka - Beth Carter -Louise Small - Georgia Peel - Ruth Haynes - Jonny Hay - Ian Bailey 41 Track Achievments Coached Athletes World - European Championships WORLD JUNIOR Steph Twell 2008 - IAAF World Junior Championships 1500m Gold Emma Pallant 2008 - IAAF World Junior Championships 1500m Bronze Emelia Gorecka 2012 - IAAF World Junior Championships 3000m Bronze EUROPEAN U20 JUNIOR Steph Twell 2007 - European Junior Championships 1500m Silver Charlotte Purdue 2009 - European Junior Championships 5000m Silver Simon Horsfield 2009 - European Junior Championships 1500m Bronze Jonny Hay 2011 - European Junior Championships 5000m Bronze EUROPEAN U23 JUNIOR Chris Thompson 2003 - European U23 Championships 5000m Gold Louise Damen 2003 - European U23 Championships 10000m Bronze TRAINING “Junior development is about enhancing the love of the sport”  Create a group set up NOT individual sessions  Variety in training through multi-paces reps and varied terrain (XC)  Imaginative/challenging training (mimic races)  Performance measure : Rep times, set loop times, time trials & regular feedback Effort Measure:  Rate of Perceived Effort (RPE) can be used to monitor the effect of training on an athlete on a scale of 1-20. Elite level:  With use of physiological monitoring we can be more controlled in sessions and steady running or push harder when things are going well  eg. Treadmill runs  Adaptation to training can be adjusted through VO2max test results My Beliefs on Volume & Intensity “The aerobic engine is developed through VOLUME”  Speed can be developed later as often athletes have it naturally.  The endurance pathway is a bit slower therefore target it even from a young age.  Winter training should be about time on legs with pre fatiguing tempo’s in sessions.  I advocate long runs (benefits include incresed capilliarisation, running economy efficiency , fat burning utilisation)  However to faster longer runs, I always include multi paced sessions; getting faster towards the end coupled with shorter double runs throughout the week. From Square One: 10years old to CWG Bronze Three Key Stages: Training Competition Elementary stage = Train to play (10-12) Stage 1 = Train to train/compete (12-15) Stage 2 = Train to compete/win (15-17) Stage 3 = Train to WIN (18-20+) Weekly Overview Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session Grass or Hills RACE Session Grass Session Grass or Hills RACE or run Session Grass RACE or run Session Grass or run RACE or run Session Grass or run RACE or run Session Grass or run RACE or run Session Grass or run RACE or run Session Grass or run Age/Day Session Track or Grass Age12-13 Easy (am) Age14-15 Age15-16 Session Track or Grass Group Run Easy (am) S&C Steady(pm) Group Run Easy (am) Easy(am) S&C Easy (am) Steady(pm) Session Group Run Session Treadmill (am) Easy (am) Treadmill (am) Easy (am) Steady(pm) Session S&C Session Barefoot Drills Age 16-17 Age17-18 Group Run Age18-20 Treadmill (am) Easy (am) Treadmill (am) Easy (am) Session Easy (am) Sprint Drills Session S&C Session Barefoot Drills Steady (pm) Age 20 + Barefoot Drills Treadmill (am) Group Run Easy (pm) Steady(am) Treadmill (am) Steady (am) Easy(am) Session S&C Session Barefoot Drills Sprint Drills Steady (pm) Group Run Steady (pm) Content of Delivery Summer U13 Monday Track session: (90secs rec) 5 x 300m (90secs rec) 5 x 500m (Lap jog rec after set) Track session: 1km (2mins rec) - 200m (2mins rec) rec) - 400m (2mins rec) (60secs rec) - 500m (2mins rec) U15 U17 40minutes U20 AM 20minutes PM 50minutes Winter U13 Tuesday Monday Track session: 2 x (600m - 90sec rec - 300m - 90secs rec - 400m - 90sec rec 200m) (Lap jog rec between sets) 4 x 150m (250m jog rec) U17 40minutes U20 AM 20minutes PM 50minutes Thursday Friday Grass session: 5min Tempo (3mins rec) 10 x 60secs (60secs rec) x 30secs (45secs rec) 40minutes Grass and Track session: 7½mins Tempo (3mins rec) 3 x (3 x 300m - 60secs rec) (500m jog rec between sets) 30minutes Track session: 1200m (90secs rec) 200m (60secs rec) rec after set) (90secs rec) (60secs rec) (Lap Tuesday PM 50minutes 4x (Lap jog 1km 5 x 200m Thursday Grass session: 3 x (1km - 90secs rec - 500m - 90secs rec - 500m) (2mins rec between sets) 40minutes Grass session: 2km (2mins rec) 90secs rec - 500m) sets) 30minutes 2 x (1500m (90secs rec between 3 x 1km (90secs rec) 6 x 3mins (3mins rec after set) PM 50minutes 50minutes Grass session: 1km (90secs rec) 2 x 800m (90secs rec) 4 x 600m (90secs rec) 4 x 200m (60secs rec) 60minutes Grass session: 5 x 600m (2mins rec) 5 x 400m (90secs rec) 5 x 300m (60secs rec) 5 x 200m (60secs rec) Grass session: 5min Tempo(3mins rec) 5 x 500m (90secs rec) 5 x 200m(60secs rec) Grass session: 4km Road Tempo(4mins rec) 8 x 800m (90secs rec) 8 x 200m (90secs rec) 20-30mins or Rest (90secs Friday Saturday 45minutes Sunday Road Hills: 6 x 60secs From the hump (1:05min av) 6 x 40secs From the layby (55sec av) 50minutes Grass session: 6 x 1200m (2mins rec) 10 x 40m Hills Road Hills: 4 x 80secs From the bottom (1:25min av) 4 x 60sesc From the hump (1:03min av) 6 x 40secs From the layby (53sec av) 60minutes Grass session: 3 x 1500m (2mins rec) 3 x 1km (90secs rec) 10 x 40m Hills Road Hills: 6 x 80secs From the bottom (1:28min av) 4 x 60secs From the hump (1:08min av) AM 20minutes Grass session: 6min Tempo (2mins rec) (90secs rec) 6 x 60secs (60secs rec) Sunday 75minutes Grass session: 7½mins Tempo (2mins rec) 5 x 90secs (60secs rec) (2mins rec after set) 5mins Tempo (2mins rec) 2 x (5 x 60secs - 45sec rec) rec between sets) Wednesday 30minutes (90secs rec Saturday 45minutes 5 AM 20minutes Track session: 2 x (7 x 400m - 60secs rec) + 1 x 200m jog rec between sets) Grass session: 2 x 1km (90secs rec) 2 x (600m - 90secs rec - 400m) between sets) 5 x 200m (45secs rec) U15 800m (60secs rec) 600m (60secs 500m Wednesday 30minutes Grass session: 4 x 1km (2mins rec) 4 x 500m (90secs rec) 75minutes Road Hills: 10 x 80secs From the bottom (1:18min av) 5 x 40sesc From the layby (47sec av) 20-30mins or Rest Grass session: 6 x 1600m (2mins rec) 10 x 40m Hills Summary of Weekly Winter Session Template  1 x Long fast run on a weekly basis (Saturday or Sunday) 75/90mins (12/15miles)  2 x Volume Grass Session @ race distance + (Sunday and Tuesday)  Tempo Session or Hill Session  (Thursday) max 30minutes-35 minutes in effort  Multi pace sessions are essential. Ensuring they are always shorter in distance and faster towards the end of the session. Summary of a Winter Weekly Run Template  2 x’s a day for most days between main session days  Focus on faster running as opposed to long easy runs on days there is no session  Easy second run on session day  Active rest days easy run/swim on a Friday Examples of Mick Woods sessions Saturday: Race or Longer Run Sunday : 4km Road Tempo (pre-fatigue) 4 x (1200m – 90sesc recovery – 800m) 90secs rec Tuesday :6mins – 2mins rec 4 x (3mins (90secs rec) 90secs (1min rec) 90secs(1min) 6mins Thursday: Tempo 12½mins (3mins rec) 10mins (3mins rec) 7½mins (2mins rec) 5mins or Hill session 6 x 80secs – 6 x 60secs – 6 x 40secs My Race Philosophy        “Every race should have it’s purpose” Racing enables you to experiment tactically Various racing experience develops tactical instinct Development can be enhanced through competing in higher quality competition In turn this motivates the athlete to a better performance Racing over or under distance compliments main event Not all races need a taper down Warm ups for different distances are different in nature Coaching a WORK HARD attitude  Belief in coach and training  Foster their confidence early  Create role models and make running fast the norm  Fast warm ups “Start as you mean to go on”  Be realistic & pragmatic on how well they trained  Always give instant feedback post sessions & races Prevention of Injury Priority: Consideration of running surfaces: Grass less destructive on joints aids leg strengthening properties good response less neuromuscularly challenging therefore recover quicker Challenging loops increase stability mimics XC race requirement of acceleration/application of force up hills/round bends. Low level conditioning Core Body weight exercises Stages of Conditioning Development “Endurance athletes need to be STRONG to withstand VOLUME & INTENSITY of training” Considerations  -Static Stretching?  -Dynamic Stretching  -Walking Drills  -Skipping Drills  -Running Drills  -Strides  Hip/trunk conditioning  Body weight exercise  Fundamental movement skills  Weights Supplementary Components of Importance ☻A robust Strength and Conditioning programme ☻Prehab (Injury preventation & pre activation) ☻Warm up routine with conditioning drills. ☻Different warm-ups from training to competitions ☻Physiotherapist input to monitor bodies maintenance Last but not least.... This afternoon: Support for Stage 3 +  Example One: 2010 European Championships, (Barcelona)  Example Two: 2007 Olympic Qualifying Prep