The GB Pathway. Aims of GB Rowing? High Performance: GB Trials?? Ric hard Boulton Lead Coach, Juniors

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Estella O’Neal’
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The GB Pathway Ric hard Boulton Lead Coach, The Pathway?? Partic ipation, Competition, High Performance?? Participation: Club group, w ide base? Competition: Domestic Racing?

1 The GB Pathway Ric hard Boulton Lead Coach, The Pathway?? Partic ipation, Competition, High Performance?? Participation: Club group, w ide base? Competition: Domestic Racing? Local Regattas Regional Championships British Indoor Row ing Championships National Schools/National Championships High Performance: GB Trials?? Aims of GB Rowing? Specific Role: Performance Success To provide rowers to the (U3 and) Senior Teams To be the most successful Rowing Nation To be as high up the Medal Tables as possible To send as full team as possible To educate as many rowers as possible in the sport of Rowing Traditional Route

2 GB/France Match J6 Match used to be Anglo/French Match In past = North + South Teams GB = Domestic and International J6s Club combinations (except the VIII) Became GB Event in 00 Team event Alw ays full team: - JM: 8+, +, -, -, x, x, x, sp x (8) - JW: 8+, -, -, x, x, x, sp x (3) Coupe de la Jeunesse 98 = First event Team Event over two days member Nations 00 > 30 racing GB have won the overall event times (France: 8 times; Italy: times) Team event Alw ays full team from GB: - JM: 8+, +, -, -, x, x, x, spare (3) - JW: -, -, (8+), x, x, x, spare () World Junior Championships Pre 98 = FISA Junior Regatta 98 = World Row ing Junior Championships 0 - Nations - 3 Events - 99 Entries - 8 Competitors Team selected according to performance Max. team size: JM: 8 + (8+, +, -, -, x, x, x) JW: + (8+, -, -, x, x, x) World U3 Championships Pre 99 = Seniors Match, = Nations Cup 006 = World Row ing U3 Championships 0-63 Nations - Events Team selected according to performance Max. team size: Men: (8+,+,-,-; x,x,x; -,-,x,x,x) Women: + + (8+,-,-; x,x,x; x,x,x)

3 The GB Trials Procedure The GB Trials Procedure U3s U3s October October November November Registration k Ergo (free ra te) LD Boston, x Mens Sculling k r. JM 6: JW :0 Men 6:0 Women : Lwt Men 6:0 Lwt Women :38 (Max r.8) Ca versham U0s = no cut-off LD Trial: Boston, x The GB Trials Procedure The GB Trials Procedure U3s U3s December December February February k r.6 k ergo k r.6 k ergo Nantes Camp LD Boston LD Boston LD Boston x,- Sat: JW x; JM x,- x, - Sun: JW x,-; JM x,- 3

4 The GB Trials Procedure The GB Trials Procedure U3s U3s March March April April k ergo free rate Dorney Trial: Final Trials (Closed) Spring Assessments x, - x, - Crew Formation The GB Trials Procedure The GB Trials Procedure U3s U3s May May July July Munich International HRR HRR Regatta Final Trials Seat Racing Coupe U3 Champs

5 What are Final Trials? An interralated sequence of highly anearobic, lactate-generating, espraneous, trambolent contentions, wherin those most frequently triumphant are assessed by reference to a coefficient of statistical digitisation. Totally rigged and totally unfair. Thrus t just puts in who he wants Talk Rowing! Aug JWC The GB Trials Procedure U3s Aug Developing the Rower Developing the Rower -6 Years as a Junior years as an U3 8- years as a Senior International Senior Team 0 (inc spares) Total Rowed at JWC % JWC Rowed at U3s % U3 U3 or Junior Medal % U3 or Junior Medal M.8% 8.0% 0.0% Therefore the Development Years count for 0% -0% of an Elite rowers rowing career, is this significant? W LM LW % 33.3%.3% 3.6% % 88.9%.% 6.3% 3 8.9%.6%.9% 6.8%

6 Transition Junior to Senior What happens post? After Junior, for yrs you are a senior with the opportunity to race in an age group category Part of the Olympic pathway Follow the senior trials process until April Transition Junior to Senior Opportunities More Boat classes ( at U3 World Champs) Lightweights Opp. For fastest x and - from trials to race at U3s = opp. for coaches as well Never too young years to develop their performance profile Can be done while still at School? Rio 06!! Transition Junior to Senior U3 Team 0 A Few Challenges Too much time off in the summer months Motivation? 9 yrs oldand racing 8 yr olds 0 M W st Year 0 nd Year 8 3rd Year th Year Totals Gap Year and starting university Drop off in Performances University, freedom and other distractions The training load increases? LM LW % of Team 0 6.% 33.33%.00% 3.% 8 JW C 00 At school 0 6

Success Factors in GB Rowing Victorious armies often make the mistake

war planning are they doing have and our pre just best.

the in doing next one what is necessary Field Sir Marshall Winston

daily basis The ability to put the right RACE together What is

7 Success Factors in GB Rowing Victorious armies often make the mistake Tactics It s of no preparing are use for saying, amateurs, for the We war planning are they doing have and our pre just best. paration You fought have got rather for to professionals succeed than the in doing next one what is necessary Field Sir Marshall Winston Viscount Churchill Slim Winston Churchill Mental Capacity The X factor? So what Physical are the (Aerobic required Capacity) factors for consistent success in our sport? Technical Ability Our training should reflect these demands on a daily basis The ability to put the right RACE together What is required to be successful? Desire Good Coaching Equipment???? Strong Support Natural Talent Good Health! Effecti ve System Realistic Goals, Realistic Targets, Vision! the correct The Right Physical & Technical

8 If you save so mething for the end you mig ht be able to win a me dal - but not a Gold meda l! The bigger the boat, the more the second 00m counts! At 000m, in the Small boats especially, the race starts again World Champio nship races can develop very late. The last stro ke counts. Starts are important. World Rowing Championships Always train how you want to race To be successful requires the ability to perform consistently in a series of races in any conditions (Champs are often Heat Rep Semi Final) It requires the ability to make each race a progression of the last So every training session must be a progression of the last. Every race is COMPLETELY different! You need to be prepared to show your best in the heat. Mentally the toug hest race! Always Start at the highest level. Semi Finals have the toughest racing. You need to be of ~ medal standard for FA. You cannot afford to get this race wrong! When you are not racing (ie Reps/SF) the reg atta moves on. Your next race is two steps. ROWING The Physiological Backcloth The skills involved in Rowing are simple The and average basic? length rowing race is 80-90% aerobic - this shapes the training that we do. Rowing is Whole Body + Total Fatigue this also shapes the training that we do. ROWING The Physiological Backcloth Rowing = High Force + Low Rate therefore it is necessary to develop a high degree of musc ular strength. Any Pacing strategy probably more down to physiological factors than psychological factors, therefore negating the use of tactics on race day..unless they have been developed. Ultimately this is a lung limited sport. Performance With With With With Natural Natural Natural Natural 8

Talent Model makes Champions! M ental ability Personality A Winner!

hardest BUT the person that trains the best!!! Your training adaptation comes from your RECOVERY!

Coaches sup ervise the If a group of Rowers complete the same session, and do the same / Work Who

9 Talent Model makes Champions! M ental ability Personality A Winner! Physical attributes Technical ability The WINNER is not necessarily the person who trains the hardest BUT the person that trains the best!!! Your training adaptation comes from your RECOVERY! Recovery is the part of the programme that YOU own! Coaches sup ervise the If a group of Rowers complete the same session, and do the same / Work Who will get the most from the session? Athletes supervise the Recovery (?) Do you think you can get high class performance through high class training? And without high class recovery? 9

Recovery and Health Simple personal hygiene precautions: Athletes in training are at a higher risk of virus and Wash hands frequently avoid infectious people infection than the normal person.

10 Recovery and Health Simple personal hygiene precautions: Athletes in training are at a higher risk of virus and Wash hands frequently avoid infectious people infection than the normal person. keep hands away from mouth don t Most shake vulnerable hands when in Illness high the risk! first and 30 injury mins after happen hard exercise. with Get plenty of rest normal people and are more be organised with CHO & Pro immediately after work shower, clean kit likely with those operating at Keep cuts/blisters clean the edge of the body s ability. keep water bottles clean & don t share food/drink have a good diet. Deal with things honestly and effectively. Pe rf orm an ce Stress Time Supercompensation Super-compensation Optimal training Stress Time Stress Time Perform ance Perform ance Undertraining Recovery Fatigue Overtraining Optimal training Undertraining Overtraining 0

11 Strength / Power training Strength / Power training strength / power training Steady state Threshold training steady state training threshold training lactate tolerance training

12 Matrix The Energy Continuum CODE UT3 UT UT AT TR AC AP TRAINING ZONE NAME Fuel Utilisation Basic Oxygen Utilisation Oxygen Untilisation Anaerobic Threshold Oxygen Transport Anaerobic Capacity Anaerobic Power % HEART RATE RESERVE BLOOD LACTATE (mmol/l) STROKE RATE % ARA GOLD TIM E <9% <.0 <8 <0 9-6% < % % ~ >0' Low intensity 0-00' Low intensity -3x0-30' -8x8-0' - x 8-0' - x -0' x 30' * Improved oxygen carrying 8-00% ~ capacity *Increased oxidative capacity 3-6 x 3-' of muscle fibres ~8.0 + >36 >9 >6 >9 KEY PHYSIOLOGICAL ADAPTATION * Increased fat utilisation * More mitochondria, aerobic enzymes & capillarisation * Increased glycogen stores * More mitochondria, aerobic enzymes & capillarisation * More mitochondria, aerobic enzymes & capillarisation * Greater fibre recruitment *Improved aerobic efficiency * Improved lactate clearance * Improved glycolytic capacity * Ability to tolerate metabolic acidosis * Improved neuromuscular recruitment patterns * Improved rates of force production SAMPLE SESSION -8x0m -x00m -x000m 0-0x0- power strokes Aerobic Volume Anaerobic Intensity Volume UT3 UT UT AT Anaerobic Anaerobic Capacity power Fuel Utilisation (UT, UT, UT3) the aerobic energy system 60-% HR max GOAL: Improve the body's ability to utilise O delivered to the muscles via the bloodstream. Enhance fat oxidation at lower intensities. MAJOR ADAPTATIONS : the number of capillaries and mitochondria surrounding the muscle aerobic enzyme activity blood volume and the concentration of myoglobin Endurance GB senior mens squad: ~ 00km/week Technical development Low cadence / high force DPS transfer to higher rates Dependent on training load

13 Basic Oxygen Utilisation (UT3) Physiological adaptations E.g. >0 min - low intensity <R8 <60% max HR (~0bpm) Sunday afternoon Assisted Drifting? Basic Oxygen Utilisation (UT) Physiological adaptations E.g. 0-0 min - low intensity ~R8 60-0% max HR (0-0bpm) Functional Paddling? Oxygen Utilisation (UT) zones Physiological adaptations E.g. -3 x 0-30 min. Mid intensity R9-3 0-% max HR (~0-0bpm) Controlled Work? Heart Rate (bpm) :.0 :3.0 :.0 :09.0 :0.0 :0.0 :03.0 :0.0 :9.0 :.0 :.0 :3.0 :.0 :9.0 :.0 : Blood Lactate (mmol/l) 00m split (mm.ss.0) 3

14 zones :.0 :3.0 :.0 :09.0 :0.0 :0.0 :03.0 :0.0 :9.0 :.0 :.0 :3.0 :.0 :9.0 :.0 :.0 Blood Lactate (mmol/l) UT3 0 0 UT UT m split (mm.ss.0) zones Heart Rate (bpm) :.0 :3.0 :.0 :09.0 :0.0 :0.0 :03.0 :0.0 :9.0 :.0 :.0 :3.0 :.0 :9.0 :.0 :.0 Blood Lactate (mmol/l) UT 00m split (mm.ss.0) Heart Rate (bpm) Anaerobic Threshold (AT) Physiological adaptations - x 8-0, - x, x 30 higher intensity <R8-8% max HR (~60-80bpm) Solid & Paced? zones :.0 :3.0 :.0 :09.0 :0.0 :0.0 :03.0 :0.0 :9.0 :.0 :.0 :3.0 :.0 :9.0 :.0 :.0 Blood Lactate (mmol/l) UT3 UT UT AT 00m split (mm.ss.0) Heart Rate (bpm)

15 zones Steady-state : Key Messages Heart Rate (bpm) :.0 :3.0 :.0 :09.0 :0.0 :0.0 :03.0 :0.0 :9.0 :.0 :.0 00m split (mm.ss.0) :3.0 After After :.0 :9.0 :.0 : Blood Lactate (mmol/l) Long-term development > consistent work Majority of weekly mileage Maintain throughout season UT specific An indefinite workload Functional training Extra-session Balancing training Aerobic adaptations take longer to develop, but are more persistent Anaerobic adaptations can be gained and lost rapidly This should be reflected in the balance of training; In one week In a season Across several seasons Endurance On the Water Doing UT (Steady State) properly! On the Ergo Train how you want to race. Get the intensity right. Skills Practice makes permanent! Standardising monitored sessions & record keeping. Do NOT de-train technical skill.

Blood Lactate HR RPE Split / Rate Technique Duration Observation / Communication Monitoring We spent the whole war looking for the magic technological bullet. We never found it.

16 Blood Lactate HR RPE Split / Rate Technique Duration Observation / Communication Monitoring We spent the whole war looking for the magic technological bullet. We never found it. Battles continued to be won or lost on the basic fighting ability and courage of the man on the ground. General William Westmoreland A Soldi er Reports (Vietnam Memoirs) 98 LIFESTYLE / PSYCHOLOGICAL FACTORS IN SUCCESS Observation of the JUNIOR/U3 Medallists Self-disciplined and organised. Able to balance/prioritise a high volume and quality of training with academic/work and social pressures. Able to take responsibility for their health, well-being and recovery. Able to set and maintain high standards, especially over and above those set and practised by others around them. Able to deliver when it really matters and produce performances on the day that can surprise even them! An ability to balance their international aspirations with their club/school programmes An unrelenting, defiant and resolute self-belief that they can succeed in their dreams. This can make them CHALLENGING to work with! KNOW WHAT YOU Richard Boulton DON T Lead T Coach, KNOW GB Rowing Team Richard.boulton@gbrowingteam.org.uk 6

Ques%ons from Coaches. Tampa 2010

Ques%ons from Coaches. Tampa 2010 Ques%ons from Coaches Tampa 2010 Subjects: Training Volume and Intensi%es throughout the year Sugges%ons for a high school training program Peaking for Fall and Spring season What changes are made in training