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

Joy of Sculling Coaches Conference

Dec 11 – 13, 2009

Technology Corner:Full-Time Results on a Part-Time Schedule

Nielsen-Kellerman CompanyPresented by Michael Naughton

Rowing• La Salle College High School 1986-1989• University of Miami 1989-1993• Undine Barge Club 1995-2002

Coaching• Undine Barge Club Coach 2005-present• Coach of DOM LM1x 2006• Coach of USA U23 LW1x 2007• Coach of USA LW1x (4th) 2009

Education• University of Miami, BS Mechanical Engineering 1989-1993• University of California Berkeley, MS Marine Eng 1993-1995

Professional• Nielsen-Kellerman Co., Engineering Manager 1995-present

610-447-1555 ext [email protected]

Michael Naughton

Part-Time Schedule

work family

coachingHow to maximize

results with just 4-5 hours of coaching a

week?

PROBLEM

Solution: Knowledge

1. Know target times.

2. Know training splits.

3. Know real-time performance.

4. Know the technique is sound.

5. Know the workouts are effective.

6. Know the race strategy works.

7. Know the rigging is optimized.

8. Know the lineup is optimized.

9. Know how to motivate effectively.

10.Know the race details (optional).

SIMPLE, EFFECTIVE SOLUTIONS

1. Know Target Times

Research past times from major regattas:

Develop a target time for your priority event.Meghan’s target for trials: 7:45-7:50

Gold Silver Bronze Gold Silver Bronze Gold Silver Bronzebest 07:38.9 07:46.2 07:51.4 07:03.9 07:06.2 07:11.4 06:31.8 06:38.4 06:38.7average 07:57.4 08:03.2 08:07.5 07:22.0 07:27.9 07:35.2 06:54.5 07:01.2 07:08.5likely 07:55.6 08:01.0 08:05.3 07:20.7 07:27.2 07:32.4 06:50.0 06:56.2 06:58.2

2008 Trials 07:52.9 07:54.1 07:56.3 07:12.4 07:20.4 07:22.8Nationals 07:58.7 07:59.4 08:01.8 07:23.4 07:33.5 07:40.6 07:44.2 07:57.0

2007 Trials 07:38.9 07:46.2 07:52.3 07:19.3 07:19.4 07:26.0 06:38.6 06:43.1 06:46.1Nationals 07:44.1 07:49.7 07:56.6 07:23.2 07:28.4 07:31.6

2006 Trials 07:45.9 07:49.4 07:51.4 06:35.9 06:38.4 06:38.7Nationals 07:57.3 08:00.5 08:05.2 07:30.3 07:38.9 06:36.9 06:44.7 06:52.2

2005 Trials 07:59.5 08:17.9 08:25.2 07:03.9 07:09.4 07:11.4 06:48.6 06:52.8Nationals 08:35.0 08:44.2 08:48.1 07:53.2 07:56.8 08:24.2 07:48.9 07:59.3 08:19.3

2004 TrialsNationals 08:20.5 08:20.6 08:22.7 07:25.5 07:29.4 07:32.7

2003 TrialsNationals 07:46.2 07:52.2 07:59.0 07:19.4 07:25.2 07:33.2 06:31.8 06:43.9 07:11.7

2002 Trials 07:48.9 08:00.5 08:07.7 07:06.1 07:06.2 07:12.8 06:37.7 06:42.1Nationals 08:02.4 08:05.8 08:09.6 07:15.7 07:35.9 07:41.2

2001 TrialsNationals 07:55.5 08:01.5 08:01.7 07:31.4 07:31.8 07:50.4 06:48.1 06:49.6 07:03.0

Elite LW1x Elite LW2x Elite LW4x

2. Know Training Splits

Develop a chart of target splits based on effort.

Effort Elite Senior IntermediateAnaerobic 1 <1:52 <1:54 <2:02Anaerobic 2 1:50-1:56 1:56-2:02 2:00-2:06

Tranportation 1:54-2:00 2:00-2:06 2:04-2:10Anaerobic Threshold 1:58-2:06 2:04-2:10 2:08-2:16

Utilization 1 2:04-2:12 2:08-2:16 2:14-2:22Utilization 2 2:10-2:20 2:14-2:24 2:20-2:30Utilization 3 2:18+ 2:22+ 2:28+

Lightweight Women 1x

Consider the chart to be a constant work-in-progress, and update as you get more data.

3. Know Real-Time Performance

Now that you have target splits, use them!

This sets the stage for everything else...

4. Know the Technique is Sound

Guess if it works...

Drive the legs!

Don’t rush!

Chin up!

OR

See? You go

faster when

you do it right!

Square up!

Better timing!

Relaxed grip!

Know if it works...

Sure hope I know what I’m doing...

5. Know the Workouts are Effective

Original: 5x5min1st: 5’ @ 302nd: 5’ @ 323rd: 5’ @ 32 4th: 5’ @ 325th: 5’ @ 34

Results:Athletes performed poorly on 2 of the pieces, but not always the same 2 pieces.

Diagnosis:Workout was too mentally challenging.

Revised: 6-5-5-4-4-61st: 6’ @ 26/282nd: 5’ @ 303rd: 5’ @ 32 4th: 4’ @ 345th: 4’ @ 346th: 6’ @ 32

Results:Athletes performed much more consistently throughout the workout, including the difficult final piece.

Diagnosis:Shorter pieces at high ratings feel more sustainable.Final piece felt possible because rate came down.

6a. Know the Race Strategy Works

Test and compare various strategies for starts, mid-race moves, and sprints.

Problem:Meghan’s starts were not as fast as we targeted. She was tentative in her application of pressure, due to concerns over steering and balance.

Strategies:1) Shorten the front end to help coordinate entry timing and allow the boat to go straight.2) Shorten the back end to help coordinate release timing for balance on the recovery.

Results:We did a series of starts with different catch and finish lengths. The steering and balance were improved, allowing her to comfortably apply more pressure. Splits dropped 2-5sec. A decision could be made based on performance rather than feel.

6b. Know the Race Strategy Works

Analyze data from tests of various strategies.

Starts Comparison from 2006 US LM2x

1 2 3 4 5 6avg split first 6 02:15.6 02:17.3 02:18.6 01:48.9 02:13.7 02:18.5avg split last 24 01:29.4 01:29.5 01:28.9 01:30.1 01:28.1 01:30.0avg rate 47 48 46 46 47 47total dist 200 198 204 206 204 196

7. Know the Rigging is Optimized

Select rigging based on performance.

Test Rigging with Single Boat:

Compare performances of identical pieces with different rigging.

• Set the SpeedCoach to store every stroke.

• Run a week of workouts with rigging A.

• Run a week of the same workouts with rigging B.

• Compare results (detailed if possible).

* It’s important to make only one change at a time.

* Concept II has good explanation of oar testing on their website.

8. Know the Lineup is Optimized

Select lineup based on performance.

Test Lineup with Single Boat:

Compare performances of identical pieces with different lineups.

• Set the SpeedCoach to store every stroke.

• Run a distance or time piece with lineup A.

• Run the same distance or time piece with lineup B.

• Repeat as necessary for verification.

* Tip: Use only data from the middle of pieces to eliminate start-up

and sprint errors.

9. Know How to Motivate Effectively

Create workouts that instill confidence:Broken-up 2k

1250m @ 1:57, 45sec rest500m @ 1:57, 45sec rest250m @ 1:55

Choose type of motivation to use based on performance measures (splits, rate, hr):

- encourage- challenge- reward- information

10. Know the Race Details

Assess race details and adjust future training.

2006 US LM2x

Full-Time Results

Personal Best Time!

What Else do You Want to Know?

Notes