The GB Pathway

Richard Boulton Lead Coach, Juniors

The ‘Pathway’ ?? Participation, Competition, High Performance ?? Aims of GB ?

 Participation: Club group, w ide base?  Specific Role: Performance Success  Competition: Domestic Racing?  To provide rowers to the (U23 and) Senior Teams Local Regattas  To be the most successful Rowing Nation  Regional Championships  To be as high up the Medal Tables as possible British Indoor Row ing Championships  To send as full team as possible National Schools/National Championships  To educate as many rowers as possible in the sport of Rowing – ‘Traditional’ Route  High Performance: GB Trials ??

1 GB/ Match Coupe de la Jeunesse

 J16 Match – used to be Anglo/French Match  1985 = First event  In past = North + South Teams  Team Event over two days  GB = Domestic and International J16s  12 member Nations  Club combinations (except the VIII)  2010 > 350 Juniors racing  Became GB Event in 2001  GB have w on the overall event 11 times  Team event  (France: 8 times; : 7 times)  Alw ays full team:  Team event JM: 8+, 4+, 4, 2, 4x, 2x, 1x, sp 1x (28)  Alw ays ‘full team’ from GB: JM: 8+, 4+, 4, 2, 4x, 2x, 1x, spare (23) JW: 8+, 4, 2, 4x, 2x, 1x, sp 1x (23) JW: 4, 2, (8+), 4x, 2x, 1x, spare (14)

World Junior Championships World U23 Championships Pre 1992 = Seniors Match, 1992 2005 = Nations Cup Pre 1985 = FISA Junior Regatta  1985 = World Row ing Junior Championships  2006 = World Row ing U23 Championships  2011 47 Nations  2011 63 Nations 13 Events 21 Events 199 Entries 581 Competitors  Team selected according to performance  Team selected according to performance  Max. team size:  Max. team size: Men: 18 + 7 + 13 (8+,4+,4,2; 4x,2x,1x; 4,2,4x,2x,1x) JM: 18 + 7 (8+, 4+, 4, 2, 4x, 2x, 1x) Women: 14 + 7 + 7 (8+,4,2; 4x,2x,1x; 4x,2x,1x) JW: 14 + 7 (8+, 4, 2, 4x, 2x, 1x)

2 The GB Trials Procedure The GB Trials Procedure

Juniors U23s Juniors U23s October October November November  Registration  2k Ergo (free rate)  LD Trial @ Boston, 1x  Mens Test @  2k Ergo @ r.24 • Men 6:20 (Max r.28) Caversham • Women 7:15 • JM 6:55 • Lwt Men 6:40 • JW 7:50 • Lwt Women 7:38 • U20s = no cut-off LD Trial: Boston, 1x

The GB Trials Procedure The GB Trials Procedure

Juniors U23s Juniors U23s December December February February  5k ergo @ r.26  5k ergo  5k ergo @ r.26  2k ergo  Nantes Training Camp  LD Trial @ Boston  LD Trial @ Boston  LD Trial @ Boston 1x,2-  Sat: JW 1x; JM 1x,2- 1x, 2-  Sun: JW 2x,2-; JM 2x,2-

3 The GB Trials Procedure The GB Trials Procedure

Juniors U23s Juniors U23s March March April April  2k ergo free rate  Dorney Trial:  Final Trials (Closed)  Spring Assessments 1x, 2- 1x, 2-  Crew Formation

The GB Trials Procedure The GB Trials Procedure

Juniors U23s Juniors U23s May May July July  Munich International  HRR  HRR Regatta  Final Trials  Seat Racing  Coupe  U23 Champs

4 The GB Trials Procedure What are Final Trials? Juniors U23s “An interralated sequence of highly anearobic, Aug Aug lactategenerating, espraneous, trambolent contentions, wherin those most frequently  JWC 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 !

Developing the Rower Developing the Rower or Junior Medal Junior or Rowed at U23s at Rowed Medal Junior or Rowed at JWC at Rowed (inc spares) (inc 2011 Team Senior Senior % U23 %

• 4-6 Years as a Junior U23 Total • 4 years as an U23 • 8-12 years as a Senior International % JWC % U23

M 24 11 45.8% 18 75.0% 12 50.0%

W 19 7 36.8% 16 84.2% 15 78.9% Therefore the Development Years count for LM 9 3 33.3% 8 88.9% 5 55.6% 40% -50% of an Elite rowers rowing career, is this significant ? LW 7 1 14.3% 4 57.1% 3 42.9% 32.6% 76.3% 56.8%

5 Transition Junior to Senior Transition Junior to Senior

Opportunities What happens post Juniors? • More Boat classes (21 at U23 World Champs) • Lightweights • After Junior, for 4 yrs you are a senior with • Opp. For fastest 1x and 2- from trials to race at the opportunity to race in an age group U23s = opp. for coaches as well category • Never too young • Part of the Olympic pathway • 4 years to develop their performance profile • Follow the senior trials process until April • Can be done while still at School ? • Rio 2016 !!

Transition Junior to Senior U23 Team 2011

A Few Challenges 2011 1st Year 2nd Year 3rd Year 4th Year Totals • Too much time off in the summer months M 1 8 5 7 21

• Motivation? 19 yrs oldand racing 28 yr olds W 0 5 1 5 11

• Gap Year and starting university – Drop off LM 2 1 4 4 11 in Performances LW 0 2 2 1 5 • University, freedom and other ‘distractions’ • The training load increases ? % of Team 6.25% 33.33% 25.00% 35.42% 48

JW C 2010 2

At school 0

6 “Victorious armies often make the mistake “Tactics“It’sof nopreparingare use for saying, amateurs, for the‘We warplanning are they doing haveand our preparation justbest’. fought rather than the next one” Success Factors You have gotfor to professionals” succeed in doing what is necessary” Sir Winston Churchill in GB Rowing Field Marshall Viscount Slim Winston Churchill

Mental Capacity What is required to be successful? The ‘X’ factor ? Strong Natural Talent Goodg Support nHealth!in So whatPhysical are the (Aerobic required Capacity) factors for ain Tr consistent success in our sport? Desire t Technical Ability ec ct rr Effecti ve d reflec co should e c System ining s the urThe tr abilitya to put the right RACE aily Good – O n a d Coaching g togetherands o in Realistic Goals, e dem in Realistic Targets, thes Tra Vision! basis EquipmentT ????

The Right Physical & Technical Training

7 World Rowing ROWING Championships The Physiological Backcloth • A lways train how you want to race The skills involved • To be successful requires the ability to in Rowing are simple perform consistently in a series of races in any conditions (Champs are often and basic? Heat – Rep – Semi – Final) • The average length rowing race is 80-90% aerobic • It requires the ability to make each race a progression of the last – So ev ery - this shapes the training that we do. • If you save something for the end training session must be a progression of you might be able to win a me dal - the last. but not a Gold medal! • Every race is COM PLETELY different! • The bigger the boat, the more the • You need to be prepared to show your second 500m counts! best in the heat. M entally the toug hest • Rowing is Whole Body + Total Fatigue – this also race! A lways Start at the highest level. • At 1000m, in the Small boats especially, the race starts again • Sem i Finals have the toughest racing . shapes the training that we do. You need to be of ~ m edal standard for • World Championship races can FA . You cannot afford to get this race develop very late. The last stroke wrong ! counts. • When you are not racing (ie Reps/SF) the reg atta moves on. Your next race is • Starts are important…. two steps.

ROWING The Physiological Backcloth

• Rowing = High Force + Low Rate therefore it is With With necessary to develop a high degree of muscular strength. Training Training With With • Any Pacing strategy probably more down to physiological Training Training 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

Natural Natural Natural Natural

8 Talent Model Training makes Champions!

Mental ability Physical attributes Personality A Winner!

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 p art of the programme that YOU own!

Coaches sup ervise the Training

Athletes supervise the Recovery (?)

If a group of Rowers complete the same session, Do you think you can get high class performance and do the same ‘Training ’/‘Work ’…… through high class training?

And without high class Who will get the most from the session? recovery ?

9 Recovery and Health

Simple personal hygiene precautions:

• Wash Athletes hands frequently in training are at a higher risk of virus and • avoid infectious people • keepinfection hands away than from themouth ‘normal’ person. Training Stress Time • don’t Most shake vulnerable hands when Illnessinhigh the risk! first and 30 injurymins after happen hard exer withcise. • Get plenty of rest • be organised with CHO &normal Pro immediately people after work and are more • shower, clean kit likely with those operating at • Keep cuts/blisters clean • keep water bottles clean the& don’t edge share food/drink of the body’s ability. • have a good diet. Pe rform ance Deal with things honestly and effectively.

Supercompensation

Super-compensationOptimal training

Training Stress Time Training Stress Time

Undertraining Perform ance Perform ance

Recovery

Overtraining OvertrainingOptimal training Undertraining Fatigue

10 Strength / Power training

Strength / Power training strength / power training

Steady state steady state training Threshold training threshold training

lactate tolerance training

11 Training Matrix The Energy Continuum

TRAINING ZONE % HEART BLOOD % ARA STROKE KEY PHYSIOLOGICAL SAMPLE RATE LACTATE GOLD RATE ADAPTATION SESSION CODE NAME RESERVE (mmol/l) TIM E

UT3 Fuel Utilisation <59% <1.0 <18 <70 >120' Low Training * Increased fat utilisation intensity Aerobic Anaerobic Basic Oxygen * MoreIncreased mitochondria, glycogen storesaerobic 70-100' Low Intensity UT2 Utilisation 59-67% <2.0 17-18 70-76 enzymes* More mitochondria, & capillarisation aerobic intensity Vo I ntensity Training enzymes & capillarisation lume Oxygen * More mitochondria, aerobic 2-3x20-30' UT1 Untilisation 67-75% 2.0 - 4.0 19-23 77-82 enzymes & capillarisation 4-8x8-10' Training * Greater fibre recruitment Anaerobic *Improved aerobic efficiency 2-4 x 8-10' Volume AT Threshold 75-85% ~4.0 24-28 82-86 * Improved lactate clearance 1-2 x 15-20' Training 1 x 30' UT3 UT2 UT1 AT Anaerobic Anaerobic Oxygen * Improved oxygen carrying capacity Capacity power TR Transport 85-100% ~4.0 - 8.0 28-36 87-95 *Increased oxidative capacity 3-6 x 3-5' Training of muscle fibres Anaerobic * Improved glycolytic capacity 4-8x250m AC Capacity ~8.0 + >36 >95 * Ability to tolerate metabolic 2-4x500m Training acidosis 1-2x1000m

10-20x10-15 Anaerobic * Improved neuromuscular AP Power Training >26 >95 power recruitment patterns strokes * Improved rates of force production

Fuel Utilisation Training (UT1, UT2, UT3) Endurance Training

• Training the aerobic energy system • GB senior mens squad: • 60-75% HR max ~ 200km/week • GOAL: Improve the body's ability to utilise O 2 delivered to the muscles via the bloodstream. • Technical development Enhance fat oxidation at lower intensities. • Low cadence / high force • DPS – transfer to higher rates MAJOR ADAPTATIONS : • Dependent on training load •  the number of capillaries and mitochondria surrounding the muscle •  aerobic enzyme activity •  blood volume and the concentration of myoglobin

12 Basic Oxygen Utilisation Basic Oxygen Utilisation Training (UT3) Training (UT2)

• Physiological adaptations • Physiological adaptations

• E.g. >120 min - low intensity • E.g. 70-120 min - low intensity •

Oxygen Utilisation Training (UT1) Training zones

• Physiological adaptations 190 11 180 10 170 9 • E.g. 2-3 x 20-30 min. Mid intensity 160 8 150 7 • R19-23 140 6 130 5 • 70-75% max HR (~140-150bpm) 120 4 Heart Rate (bpm) Rate Heart 110 3 Blood Lactate (mmol/l) Lactate Blood 100 2 ‘Controlled Work’ ? 90 1 80 0 2:15.0 2:13.0 2:11.0 2:09.0 2:07.0 2:05.0 2:03.0 2:01.0 1:59.0 1:57.0 1:55.0 1:53.0 1:51.0 1:49.0 1:47.0 1:45.0 500m split (mm .ss.0)

13 Training zones Training zones

190 11 190 11 180 10 180 10 170 9 170 9 160 8 160 8 150 7 150 7 140 6 140 6 130 5 130 UT 5 U T3 UT2 UT1 120 4 120 4

Heart Rate (bpm) Rate Heart 110 3 (bpm) Rate Heart 110 3 Blood Lactate (mmol/l) Lactate Blood (mmol/l) Lactate Blood 100 2 100 2 90 1 90 1 80 0 80 0 2:15.0 2:13.0 2:11.0 2:09.0 2:07.0 2:05.0 2:03.0 2:01.0 1:59.0 1:57.0 1:55.0 1:53.0 1:51.0 1:49.0 1:47.0 1:45.0 2:15.0 2:13.0 2:11.0 2:09.0 2:07.0 2:05.0 2:03.0 2:01.0 1:59.0 1:57.0 1:55.0 1:53.0 1:51.0 1:49.0 1:47.0 1:45.0 500m split (mm .ss.0) 500m split (mm .ss.0)

Anaerobic Threshold Training Training zones (AT) • Physiological adaptations 190 11 180 10 170 9 • 2-4 x 8-10’, 1-2 x 15’ , 1 x 30’ higher 160 8 150 7 intensity 140 6 130 5 U T3 UT2 UT1 AT •

Heart Rate (bpm) Rate Heart 110 3 Blood Lactate (mmol/l) Lactate Blood • 75-85% max HR (~160-180bpm) 100 2 90 1 80 0 2:15.0 2:13.0 2:11.0 2:09.0 2:07.0 2:05.0 2:03.0 2:01.0 1:59.0 1:57.0 1:55.0 1:53.0 1:51.0 1:49.0 1:47.0 1:45.0 ‘Solid & Paced’ ? 500m split (mm .ss.0)

14 Steady-state Training: Training zones Key Messages

190 11 180 10 • Long-term development 170 9 160 8 • >25’ consistent work After 150 7 • Majority of weekly mileage 140 6 130 5 • Maintain throughout season 120 4

Heart Rate (bpm) Rate Heart 110 3 Blood Lactate (mmol/l) Lactate Blood • UT2 specific 100 2 After 90 1 – An indefinite workload 80 0 – Functional training 2:15.0 2:13.0 2:11.0 2:09.0 2:07.0 2:05.0 2:03.0 2:01.0 1:59.0 1:57.0 1:55.0 1:53.0 1:51.0 1:49.0 1:47.0 1:45.0 500m split (mm .ss.0) – Extrasession

Endurance Training Balancing training On the Water • Aerobic adaptations take longer to develop, but are more persistent Doing UT (Steady State) properly! • Anaerobic adaptations can be gained and lost On the Ergo rapidly Train how you want to race. Get the intensity right. • This should be reflected in the balance of Skills – Practice makes training; permanent!Standardising monitored sessions – In one week & record keeping. – In a season – Across several seasons Do NOT de-train technical skill.

15 We spent the whole war looking for the magic Monitoring Training technological bullet. We never found it. Battles continued to be won or lost on the basic fighting • Blood Lactate ability and courage of the man on the ground. • HR • RPE • Split / Rate • Technique General William Westm oreland ‘A Soldi er Reports’ (Vietnam Memoirs) 1981 • Duration • Observation / Communication

LIFESTYLE / PSYCHOLOGICA L FACTORS IN SUCCESS

Observation of the JUNIOR/U23 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! “KNOW WHAT YOU •An ability to balance their international aspirations with their club/school programmes Richard Boulton An unrelenting, defiant and resolute DON Lead’T Coach, KNOW Juniors ” self -belief that they can succeed in GB Rowing Team their dreams. This can make them CHALLENGING to work with! Richard.boulton@gbro wingteam.o rg.uk

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