Training Plan Updated 27 Dec

Training Plan 2013_14 Dec

Macrocycle 2/Microcycle 2 (Speed)/Nano Cycle 3 (Competition)/Session 1 – 200m HC

200m Handicap race times. Medium strong headwind.

Jake 200m (1) 22.82 (2) 23.47

Callum 180m (1) 22.36 (2)22.91

Jonathon 180m (1) 22.82 (2) 23.47

Jacob 176m (1) 22.82 (2) 23.47

Freya 200m (1) 29.34 (2) 30.07

Josh H 200m (1) 27.53 (2)28.25

Ellica 200m (1) 29.34 (2) 29.43

Josh D 200m (2) 29.15

 

Macrocycle 2/Microcycle 2 (Speed)/Nanocycle 2 (Adaptation)/Session 2-Fly 20

Slow motion videos of the Fly 20s can now be found on my Youtube Channel.

http://www.youtube.com/channel/UCvKtuQTSGu8aqR-gIMIDAWw

One liners below:

Katie – Backside mechanics (heels flipping up too big at the back). Focus on driving knee forwards. Practice Butt Kicks.

Ellica – Frontside mechanics (no knee drive). Need more time in the air. Practice Plyometric strength.

Josh D – Ankles waving around and feet pronating. Need to work on hip strength (to prevent rotation) and dorsiflexing ankle.

Jonathon – Backside mechanics (heels flipping up too big at the back). Focus on driving knee forwards. Practice Butt Kicks.

Josh H – Backside mechanics (heels flipping up too big at the back). Focus on driving knee forwards. Practice Butt Kicks.

Andrew – Frontside mechanics. Shin casting forwards. Practice on stepovers and A skips.

Charlie – Frontside mechanics. Foot not being driven downwards hard enough so it is casting forwards slightly landing ahead of COM. Practice on stepovers and A skips.

Megan – Frontside mechanics. Not enough knee drive. Practice Butt Kicks.

Ben – Backside mechanics (heels flipping up too big at the back). Focus on driving knee forwards. Practice Butt Kicks.

Callum – Backside mechanics and a significant forward lean. Practice A skips.

Lizzie – Backside mechanics (heels flipping up too big at the back). Focus on driving knee forwards. Practice Butt Kicks.

 

Metaswitch Games, race comments

Apologies for the delay.  Here are short comments on the race videos.

200m Comments

Trevor: Slow start. Not up to usual standard (for a start)

Dean: Set position needs to be more stable. Backside mechanics – leg recovery needs to be a bit shorter, shin angle closer to horizontal during recovery. Looked to be struggling for endurance in the last 10 metres.

Charlie: Good start. Elbows a little tight which is causing body roll in the latter stages. Arms need to sweep more on downswing.

Andrew: Generally good. Need to see how it all holds together when pushed harder, but no issues from this race.

Jonathon: Very good, just needs a little speed endurance. Technically no issues.

Callum: Generally no issues, just needs greater foot turnover.

Amy: Great start. Slightly short on the frontside mechanics but arms were full ROM. Not sure why this is.

Freya: Arms are swinging rather than sweeping and a long way out in front which will roll the body.

Skye: Very long on the backside mechanics which is shortening the front significantly.

Abbey: Great start. Slightly short on the frontside but not overly long on the back. Difficult to tell on the video without the benefit of slow mo, but I think his hips have an anterior tilt which may be blocking the front side.

Keith: Swinging arms and short steps. Needs to improve foot turnover.

Alice: Locked elbows, long backside mechanics.

Katie: Decent start. Leg wobble caused by a non-linear leg action. (Exercises to do on here hips to correct this). Good backside mechanics, but short on the front.

Jacob: Apart from being DQd, Technically very good.

Josh H: No issues. Very good.

Josh D: Very short front and back side mechanics caused by very rigid arms.

60m
Alice
1 Great start strong finish
2 Poor start very strong finish.

Austen
For 60m may need to come out of drive phase a little earlier than for a 100m.

Callum
Good start but didn’t seem to get to full speed.

Dean
1 and 2 Great start but never got to full speed mechanics which means front leg is casting forward.

Emma
Arms swinging instead of sweeping.

Jacob
Great acceleration and good form.

Josh H
Good start but lacked power to fully accelerate.

Josh D
Good power at the start but arms at the back are short so stopping the translation of the power of the step into the stride.

Jonathon
Great acceleration throughout, very fast feet. Nice

Katie
Good start, lost ground when trying to ‘race’

Skye
A little bit overbalanced in set. Never got to full height.
Better all round.

Sophie
Good acceleration but didn’t come up to full height. Set position slightly overbalanced and arms locked out.

800m
Jake
Arms! Should run an 800m like a slower sprint. 

Lizzie
Laps 1 and 2 were okay. Arms were a little stiff.
Lap 3 was plodding (action) arms were very short, steps were short and had no power.
Lap times 33, 35, 38, 40.

Tom
Great arm action. Good pacing 27, 30, 31, 31. 
Would have shaved time by overtaking on the straight instead of the bend.

Youtube videos from Metaswitch Games

https://www.youtube.com/channel/UCvKtuQTSGu8aqR-gIMIDAWw

 

Training Plan Updated

Training Plan 2013_14

Important advice – Competition day

We have a lot of debutantes at the Metaswitch games and also some people who haven’t competed indoors before so here are some important tips:

1. Although you are indoors, it isn’t always warm, in fact it is often quite cool, so bring warm tracksuits. Uniform for the club is black or white tracksuit bottoms and either the blue hoodie/windcheater or the team jacket.

2. Make sure you have a club vest. The club is transporting you to and from the event, you are representing the club. Wear your vest with pride.

3. Wear your training top. When we are in the warm up area we are going to flood it with black and white warm up tops. We’re here on business, team!!

4. Bring plenty to eat and drink. We will be setting out at 9am and we will get back to Salisbury about 9pm. We won’t be stopping so bring a packed lunch with enough to cover that timescale. And bring plenty of energy drink or juice with you. Most of you will be racing 3 times, that’s three warm ups and three recoveries. Bear that in mind.

5. Bring something to do. It’s about 2 and 1/2 hours on the coach there and back and there is some hanging around between races. It can be boring. Bring your homework.

6. Make sure your phone is charged. Your parents are going to want to know how you get on and will also need to know what time we’re going to arrive back.

400m Control Test

Weather – Cold and windy.

400m Control Test
Conditions. Very Cold and Windy
150 300 600
Amy 21.19 43.93 111.22
Alice 21.76 48 125.75
Lizzie 21.01 44.28 114.25
Sophie
Megan 22.36 48.61 134.5
Megs 21.76 48.61 135.5
Trevor 18.22 38.45 101.81
Jake 17.69 36.88 96.39
Jonathon 19.76 43.06 112.25
Jacob 19.94 42.41 113.39
Charlie 18.47 37.91 101.81
Keith 21.02 46.5 118.82
Tom 19.47 40.56 91.36
Freya 21.94 48.2 106
Dean 20.5 47 107

Sprint Bound Test Results

Sprint Bound Test does not have a specific translation to running results but is a useful indicator of improvement when compared from one test to another.

 

30m Bound
1 SBI 2 SBI
Emma 19 5.37 102 20 5.72 114
Danielle 20 5.5 110 20 5.5 110
Tsungai 15 5.37 81 16 4.94 79
Skye 17 4.65 79 17 4.75 81
Ellica 17 5.03 86 17 4.94 84
Freya 17 5.15 88 18 4.93 89
Megan 18 4.65 84 18 4.69 84
Megs 18 4.75 86 19 4.74 90
Sophie 18 5.68 102 18 4.4 79
Julia (Inj) 0 0
Josh H 17 4.65 79 17 4.41 75
Fin 16 5.72 92 17 5 85
Ben 17 4.94 84 18 5.03 91
Jake 13 4.57 59 15 3.91 59
Charlie 14 4.44 62 16 4 64
Ailsa 16 5.28 84 15 5.39 81
Jonathon 16 4.28 68 16 4.28 68
Keith 16 4.78 76 18 4.59 83
Andrew 15 4.37 66 16 4 64
Kitty 16 4.97 80 15 4.72 71
Trevor 0 0
Alice 16 4.68 75 17 4.63 79
Katie 16 4.51 72 17 5.4 92

RAST Test Results

Here is the meaning of the results from Brian Mac.

Maximum Power

Is a measure of the highest power output and provides information about strength and maximal sprint speed. Research range is 1054 watts to 676 watts.

Minimum Power

Is the lowest power output achieved and is used to calculate the Fatigue Index. Research range is 674 watts to 319 watts.

Average Power

The higher the score the better the athlete’s ability to maintain anaerobic performance over time.

Fatigue Index

Indicates the rate at which power declines for the athlete. The lower the value the higher the ability for the athlete to maintain anaerobic performance. With a high fatigue index value (>10) the athlete may need to focus on improving their lactate tolerance.

 

1 2 3 4 5 6 Max Power Min Power Ave Power Fatigue Index
Emma 55 6.05 6.22 6.69 6.84 7.12 6.96 304.3 186.7 234.4 2.949
Danielle 50 6.31 6.79 7.33 7.1 7.15 6.76 243.8 155.5 188.7 2.13
Tsungai 58 5.75 5.88 6.11 6.4 6.26 6.42 373.7 268.5 310.6 2.858
Skye 55 5.72 5.5 5.92 5.78 6.25 6.19 405 276 333.1 3.648
Ellica 55 5.32 5.72 6.41 6.11 6.9 6.81 447.5 205.1 296.2 6.503
Freya 60 5.47 5.55 5.94 5.87 6.31 5.95 449.1 292.5 372.4 4.461
Megan 58 5.56 6.05 6.05 6.25 6.31 6.23 413.4 282.8 320.5 3.582
Megs 58 5.43 5.99 6.52 6.19 6.11 5.79 443.8 256.3 334.6 5.202
Sophie 58 5.62 5.95 6.05 5.81 6.28 5.81 400.3 286.9 345 3.193
Julia (Inj) 60 5.76 6.12 6.26 6.19 6.26 6.21 384.61 299.62 320.22 2.31
Josh H 65 5.23 5.49 5.5 5.8 5.84 5.65 556.60 399.77 460.96 4.68
Fin 60 5.94 6.05 6.05 6.16 6.16 5.66 405.36 314.45 341.46 2.52
Ben 65 5.99 6 6.56 6.13 6.37 6.41 370.48 282.06 329.54 2.36
Jake 70 4.66 4.88 5.19 4.84 5.18 5.13 847.38 613.38 701.17 7.83
Charlie 75 4.67 4.99 4.56 5.11 5.31 5.39 968.95 586.72 749.90 12.73
Ailsa 55 5.72 6.28 6.3 6.22 6.55 6.2 360.01 239.76 283.99 3.23
Jonathon 70 5.08 5.31 5.59 5.23 5.93 5.46 654.10 411.22 542.53 7.45
Keith 67 5.11 5.45 5.71 5.6 5.81 5.76 615.10 418.49 479.72 5.88
Andrew 70 4.7 5.16 5.17 5.31 5.59 5.34 825.92 490.91 616.23 10.71
Kitty 55 5.69 5.78 6.38 5.94 6.03 6.28 365.73 259.44 312.48 2.94
Alice 58 5.28 5.63 5.96 5.74 6.26 6.05 482.68 289.63 367.10 5.53
Katie 55 5.6 5.58 6.44 6.53 6.31 6.5 387.79 241.97 296.53 3.95