4 Clubs 1 Coach ! Setting up a program for 30 Athletes from 4 different clubs and from beginners to National athletes can be a bit tricky. But Challenge is part of our daily life and in sports it just makes it more interesting.
Pool was supposed to be 25m and it was 22m and under 18 degree did not fit my plan, but fortunately for us I always have plan B which always sort things out : “we don’t have any choices, just do it”
Day 0:
On Sunday the trip simply met in Dublin, gave the hoodies to everybody (even ones we did not know or you will be stuck with excess bagage of 30 spare hoodies!). At the Airport we found out Bryan Keane was in the Sunday Independant, so I sent him a text to ask him what it was all about !! I could just imagine his big smile on his face. Anyway a good start with athletes all smiley and happy. I had a similar smile with the thought "If you just knew what is coming !" I know mean if you are the athletes but highly enjoyable from a coach perspective.
We arrived late after a 2 hour flight and a bus picked us up, everything just was moving smoothly and Eoghan from Pulse was (against his will) "team manager", I know don’t try to understand how it happened, it just happened……. always keep some one doing a good job.
In the bus on the way to the hotel I explained briefly the plan for the week forgetting a few very small details by accident, such as a few hills, intervals, of tension muscle sets. Ah well we all forgot things from time to time.
The challenge is simple we have 4 clubs so can’t miss the oportunity to set up a few club Challenges between Pulse, Wicklow, Piranha, and Belpark crews.
Day 1 :
10am to 12am : Group setting and simple Techniques sessions with head position, body position, Arms action, leg action and breathing. A Nice 3km which has been compromised by cold water, and the fact that the pool was 22m was a bit awkward. But we got there. It did affect the 10×100 repeats at 10sec ove rtheir usual time but was a postive trigger to get faster.
at 2pm we made 4 groups :
2 doing the 80k and 2 doing the 50k and Coach Seb on his scooter who went around for 200km. Route here :
https://www.mapmyrun.com/routes/view/29649006/
https://www.mapmyrun.com/routes/view/29671186/
In the evening I made a presentation of the Free Style techniques, and Triathlon specifics. We then plan the next day.
Day 2 :
All Day :
Some individual video Analisys
Some individual training plan review
Morning session 10am-12pm for group 2 and 3 :
W- up : 3X400 (1 single arm, 1 kick, 1 Strokes count
Session : do it twice
10 X (3×3 lenghts) with single arms, Drills, stroke counts, Free and Back
2×200 Free with last 5m sprints + fast transition R=10
C-down:200 easy choice
2pm session :
Group 1 : 10k Bike then 5km run X2
Group 2: 20K Bike then 5km run X3
Group 3: 20K Bike then 5k run X3 (last 2.5k Bike taking relays max and 5k run = 2km half marathon pace, 2k at 10k pace and last 1k at 5km pace)
4pm to 6pm :
Group 1 swim : [u][b]
W- up : 3X400 (1 single arm, 1 kick, 1 Strokes count
Session :
10 X (3×3 lenghts) with single arms, Drills, stroke counts, Free and Back
2×200 Free with last 5m sprints + fast transition R=10
C-down:200 easy choice
Team meeting and feedback 6:30 pm :
Training camp Goal setting (mileage they want to achieve)
Personal challenge board (everyday keeping track of mileage, and note if you are in – or + in each sports)
Asked athletes to write questions for Friday night team meeting "you should go home with no queries about Triathlon"
Pictures updated : https://picasaweb.google.com/Locteau/MajorcaPictures?authkey=Gv1sRgCK3H3Y-vgIz5Eg#
FACEBOOK :
https://www.facebook.com/pages/Seb-says/112859752070062
Day 0:
On Sunday the trip simply met in Dublin, gave the hoodies to everybody (even ones we did not know or you will be stuck with excess bagage of 30 spare hoodies!). At the Airport we found out Bryan Keane was in the Sunday Independant, so I sent him a text to ask him what it was all about !! I could just imagine his big smile on his face. Anyway a good start with athletes all smiley and happy. I had a similar smile with the thought "If you just knew what is coming !" I know mean if you are the athletes but highly enjoyable from a coach perspective.
We arrived late after a 2 hour flight and a bus picked us up, everything just was moving smoothly and Eoghan from Pulse was (against his will) "team manager", I know don’t try to understand how it happened, it just happened……. always keep some one doing a good job.
In the bus on the way to the hotel I explained briefly the plan for the week forgetting a few very small details by accident, such as a few hills, intervals, of tension muscle sets. Ah well we all forgot things from time to time.
The challenge is simple we have 4 clubs so can’t miss the oportunity to set up a few club Challenges between Pulse, Wicklow, Piranha, and Belpark crews.
Day 1 :
10am to 12am : Group setting and simple Techniques sessions with head position, body position, Arms action, leg action and breathing. A Nice 3km which has been compromised by cold water, and the fact that the pool was 22m was a bit awkward. But we got there. It did affect the 10×100 repeats at 10sec ove rtheir usual time but was a postive trigger to get faster.
at 2pm we made 4 groups :
2 doing the 80k and 2 doing the 50k and Coach Seb on his scooter who went around for 200km. Route here :
https://www.mapmyrun.com/routes/view/29649006/
https://www.mapmyrun.com/routes/view/29671186/
In the evening I made a presentation of the Free Style techniques, and Triathlon specifics. We then plan the next day.
Day 2 :
All Day :
Some individual video Analisys
Some individual training plan review
Morning session 10am-12pm for group 2 and 3 :
W- up : 3X400 (1 single arm, 1 kick, 1 Strokes count
Session : do it twice
10 X (3×3 lenghts) with single arms, Drills, stroke counts, Free and Back
2×200 Free with last 5m sprints + fast transition R=10
C-down:200 easy choice
2pm session :
Group 1 : 10k Bike then 5km run X2
Group 2: 20K Bike then 5km run X3
Group 3: 20K Bike then 5k run X3 (last 2.5k Bike taking relays max and 5k run = 2km half marathon pace, 2k at 10k pace and last 1k at 5km pace)
4pm to 6pm :
Group 1 swim : [u][b]
W- up : 3X400 (1 single arm, 1 kick, 1 Strokes count
Session :
10 X (3×3 lenghts) with single arms, Drills, stroke counts, Free and Back
2×200 Free with last 5m sprints + fast transition R=10
C-down:200 easy choice
Team meeting and feedback 6:30 pm :
Training camp Goal setting (mileage they want to achieve)
Personal challenge board (everyday keeping track of mileage, and note if you are in – or + in each sports)
Asked athletes to write questions for Friday night team meeting "you should go home with no queries about Triathlon"
Pictures updated : https://picasaweb.google.com/Locteau/MajorcaPictures?authkey=Gv1sRgCK3H3Y-vgIz5Eg#
FACEBOOK :
