1 / 13

Polishing your Routines

Polishing your Routines. Jeff Manson: Confidence building & Logs Michael Firth: Techniques: – tapering & hills Tim Weeks: Thinking as you race. TRAINING LOGS + CONFIDENCE BUILDING.

Télécharger la présentation

Polishing your Routines

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Polishing your Routines Jeff Manson: Confidence building & Logs Michael Firth: Techniques: – tapering & hills Tim Weeks: Thinking as you race

  2. TRAINING LOGS + CONFIDENCE BUILDING • This improves running by improving motivation & making training more structured and systematic. There are 4 ways to benefit from feedback. • Goal Setting • Customization of training • Monitoring pace & intensity of training • Keeping a training log

  3. 1. Goal setting • Vital to maximising performance. By setting a performance-goal that is the very current limit of your capabilities—hard but achievable. • Fastest pace you can sustain over your full race distances, goals are a way of convincing your brain to let you give maximum effort, time goals in training work the same way. • Armed with a race–time goal, you will reach a bit higher not only on race day but throughout the training. • A well chosen goal is one you believe you can achieve but are not quite certain you can. • Hands up if you set Goals in training and racing?

  4. 2. Customizing training • Each runner is unique. Some need longer to recover from training or can handle more distance. • Learn about your strengths, weaknesses and needs and become better by adding them in your training. • The process is never ending as you change as a runner – so there is need to customize training. • Hands up if you set adjusted/added a new training type (or adjusted your training days for a good reason) to your regular pattern this year?

  5. 3. Monitoring & controlling pace and Intensity • Knowing how fast you are running during workouts enables you to ensure you are doing work outs appropriately, to assess your performance, and to measure your progress. • You should use goal times for each work out. These are based on current fitness levels and will be faster/more reps as your fitness improves. • They will also motivate you to perform better than they would if you ran by feel alone. • They convince your brain to go at the fast pace all the way to the finish line. • Hands up if you use the times/reps in training as goal times?

  6. 4. Keeping a Training Log • You cannot rely on your memory to keep an accurate and complete record of training. But you can on a training log. • Firstly it shows you are training to plan (days/sessions), and identifies patterns. It can be used to trace things like injury. • Secondly evidence that your running is on target/improving and peak race goals are possible – boosting confidence. • Hands up if you use a Training Log to keep to plan and boost your confidence ?

  7. Try it and See - Complete a few days in the samples in your pack

  8. Try it and See - Complete a few days in the samples in your pack

  9. TECHNIQUES – TAPERING, HILL RUNNING & ACCELERATION GLIDERS • Tapering – is about saving yourself for the Big race by reducing amount of training before the race but focusing on Quality of training. • There should be more rest and less running during the tapering phase and certainly more days in which you do no training at all. • The experienced racer/trainer– think about the planning of your season and the days before a big race. Tapering will produce a 3% improvement in performance. • Hands up if you have a routine to reduce amount and increase quality of training before the race

  10. Uphill running during races and average runs • Start with a comfortable stride –fairly short • As you go up the hill, shorten the stride • Touch lightly with your feet • Keep upright, not leaning forward or back • Keep adjusting stride so that leg muscles do not tighten up • Relax as you go over the top of the hill and coast on the downside, minimising effort

  11. TECHNIQUES –HILL RUNNING & ACCELERATION GLIDERS • Top Mistakes made when running hills in races include: • Striding too long down a hill • Striding too long up a hill • Increasing the pace when running up a hill • Leaning too far back when running down a hill • Leaning too far forward when running down a hill • Pumping the arms to get up a hill faster • Trying to “win the hill” • Hands up if you have made any of these mistakes?

  12. THINKING AS YOU RACE • Experience and the advice of your coach are the best way to develop good race tactics. But the following is good advice. • Know the course. • Run the first 100 to 200m aggressively, then relax. • Get in front before rough or narrow sections. • Trailing is usually easier than leading. • Use your team-mates for pacing. • Run hard for 50 to 100m beyond the top of a hill. • Know the finish. • In X-C running, time is irrelevant, more how you run! • Remember, every place counts!! • Hands up if you have ever used racing tactics to make a real difference? • What lessons can you learn from this Inter County Race?

  13. Polishing your Routines…Try it with your coach, it will certainly boost your confidence and your performance!

More Related