1. Joy of Sculling Coaches Conference Dec 11 – 13, 2009 Technology Corner: Full-Time Results on a Part-Time Schedule Nielsen-Kellerman Company Presented by Michael Naughton

3. Part-Time Schedule work family coaching How to maximize results with just 4-5 hours of coaching a week? PROBLEM

5. 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

6. 2. Know Training Splits Develop a chart of target splits based on effort. Consider the chart to be a constant work-in-progress, and update as you get more data.

7. 3. Know Real-Time Performance Now that you have target splits, use them! This sets the stage for everything else...

8. 4. Know the Technique is Sound Guess if it works... Drive the legs! Don’t rush! Chin up! 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... OR

9. 5. Know the Workouts are Effective Original: 5x5min 1 st : 5’ @ 30 2 nd : 5’ @ 32 3 rd : 5’ @ 32 4 th : 5’ @ 32 5 th : 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: 6-5-5-4-4-6 1 st : 6’ @ 26/28 2 nd : 5’ @ 30 3 rd : 5’ @ 32 4 th : 4’ @ 34 5 th : 4’ @ 34 6 th : 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.

10. 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.

11. 6b. Know the Race Strategy Works Analyze data from tests of various strategies. Starts Comparison from 2006 US LM2x

14. 9. Know How to Motivate Effectively Create workouts that instill confidence: Broken-up 2k 1250m @ 1:57, 45sec rest 500m @ 1:57, 45sec rest 250m @ 1:55 Choose type of motivation to use based on performance measures (splits, rate, hr): - encourage - challenge - reward - information

15. 10. Know the Race Details Assess race details and adjust future training. 2006 US LM2x

16. Full-Time Results Personal Best Time!

17. What Else do You Want to Know?

18. Notes