Coaching Kromowidjojo: the Pearson way Vejen September 2nd, 2016 Coaching Blume: the Danish way Ranomi Kromowidjojo • Age: 26 • 50-100 Freestyle • European, World and Olympic Champion • NTC Eindhoven (2008) • Coaches: – Jeanet Mulder (< 2008), – Jacco Verhaeren (2008-2012) – Marcel Wouda and Christiaan Sloof (2012-2014) – Patrick Pearson (2014-….) Introducing myself • Age: 34 • Regional level swimmer at teenager • Coaching diploma’s (17 and 20) • Business Administration • Consultant at Accenture • Part-time swimming coach till 2010 • RTC coach Eindhoven (2010) > Club coach Eindhoven (and assistant NTC) (2010-2012) > RTC coach Eindhoven (2013-2014) > NTC coach Eindhoven (2014-….) First part of road to Rio… was a bumpy ride After London 2012, Ranomi: • Motivation problems – Lost pleasure / goal in swimming; – 10% weight gain (71 > 77 kg); – Relationship broke-up; – Withdraw from EC 2014 Berlin; – Changed coaches 3 times. • More stability between 2014-2016 2014: Reset, down to zero (1) • External personal development coach/friend – Determining goal in life further than swimming career. “Living for Swimming or Swimming for living”. FUN; – Determining goal in swimming: “Best Race Ever” (2012: skills were an underperformance); – Getting better every day (Kaizen); – Flow. 2014: Reset, down to zero (2) • Team-around-Team meetings. – Coach driven, athlete centered – Summer 2014 till Summer 2016 after and during each macro cycle (3-4 months): – Physiologist, Physiotherapist, Personal Development Coach, Two movement scientists/race-analysts, Strength and Conditioning coach, nutritionist, Team doctor, Two other NTC coaches and Technical Director – Determining new goals : 2014 vs 2012 race-, physical-, physiological-, technique-, skill- comparisons (etc.) The main Goals/Challenges 1. Rio: “Best Race Ever” 2. Lose bodyweight (fat) Ad 1. Best Race Ever (1) • After 2013 (Cate: 52,3), we knew Rio would be fast to defend title; • No room for mistakes; • Swimming wise, Ranomi was able to end up a 52,50 and 23,85 back in 2012, but due to poor start, turn (100) and finish (50), she ended up on 53,00 and 24,05. – Bringing her back on that level of swimming – Being able to execute start, turn and finish on ‘90%’ of perfection under pressure and fatigue. Ad 1. Best Race Ever (2) • Training skills under fatigue/high lactate. Twice per week. • Race-simulations in training (8 per year), through lactate tests (100m fast in race-suit) or replacement for competitions. – Aerobic/anaerobic capacities (VO2 / Vla) and aerobic/anaerobic power (Max lactate) – Race-analysis. Accuracy: 0,02s for start, stroke rates, stroke lengths, speed, turn time, finish time. – Sit with Ranomi and discuss race-results Ad 2. Lose bodyweight (fat) • Weight gain 71 > 77 kg – 9,9% more resistance: 21.54 vs 23.66 N m-2 s2 (MAD-system > active drag) • Building trust • Giving room for own responsibility (till summer 2015) • Own responsibility vs Time (pressure) • Actions taken: support team -> monthly tests/evaluations with her. Work methods: General/Coaching • Coaching: Ranomi’s own responsibility with freedom of movement! • Sprinting is about quality/stroke length (technique). Rather 98% and good, than 100% and poor; • Always wanted to be < 2% of her PB level at competitions and work in fixed structures to stay in control of the program; • Contrast in volume and intensity is an important factor in her program! • Rather miss out one training because of headache, than pushing it and becoming sick. Work methods: Planning/Periodization Macro and Meso (1) • ‘Peak’ 3 times per year: – December. EC or WC sc / Swimcup Amsterdam: more aerobic/anaerobic capacitities (short course) and less aerobic/anaerobic power preperation. – April (Swimcup Eindhoven) and July/August (EC/WC/OG): full preparation • 3 meso-cycles of 12-16 weeks – Sep – Dec: Cap (1) – Cap (2) – Cap/Anaerobic pow (3) – Jan – Apr: Cap (1) – Cap / Aerobic pow (2) – Aerobic/Anaerobic pow (3) – Apr – Jul/Aug: If 16 weeks till summer, we add cap period • Rest: 1,5 to 2 weeks in Dec/Jan, 1 week in April, 4 weeks in summer Work methods: Planning/Periodization Macro and Meso (2) • Capacities period: – Week 1: Build (30k). 9-10 training. – Week 2: Full (35-40k). 10 training. – Week 3: Full (35-40k). 10 training. – Week 4: Recovery (25-27k). 8 training. Work methods: Training week (1) • 4 Easy to mild aerobic sets per week (<80% intensity (Lactate 1 to 2), between 2200 and 3200m) • 4 sprint/anaerobic capacity sets per week (2 with 15-20m – 2 with 25-35m). Ranomi naturally high in ANC. Mainly around skills. • Wed – Sat: always 1 training: Recovery/Technique/Skills Work methods: Training week (2) • Monday AM: Easy aerobic + Technique on video (3500m) • Monday PM: Sprint in warm-up, aerobic 1 (70-75%, Lactate 1) + Kick Aerobic 1/2 (4500-5000m) • Tuesday AM: Sprint/ANC around turns (video) + easy aerobic (3500m) • Tuesday PM: Aerobic 1 and 2 (Lactate 1-2) (4500m) • Wednesday AM: Recovery and technique (+ skills starts) (2500m) • Thursday AM: Easy aerobic + Technique on video (3500m) • Thursday PM: Aerobic 1 and 2 (Lactate 1-2) (4500m) • Friday AM: ANC around skills (start + turn + finish) + easy aerobic (3500m) • Friday PM: Aerobic 1 + Kick aerobic 1/2 (4500-5000m) • Satruday AM: Recovery and technique + Starts on video (3000m) In Aerobic/Anaerobic Power periods, Tuesday PM (aerobic power) and Thursday PM (anaerobic power) will be replaced with higher intensities. Work methods: Testing (1) • Lactate tests (Olbrecht): after week 1 of meso-cycle. Average: 2-3 per macro cycle. Including 100m RACE test. • Start/Turn with feedback against best: weekly • Start/Turn/Finish/Stroke in race-suit without feedback: Friday morning in recovery week. 15-20 parameters on start, turn. Stroke: length, rate, speed. • Races: end of every 4 weeks, end of recovery week. Race-analysis data! Work methods: Testing (2) • Physical strength/power: in gym every 4 weeks on Friday (combination with skills testing). E.g.: SJ and CMJ testing. • Skinfolds and circumference: every 4 weeks on Wednesday in recovery week.. • Active drag test (MAD-system): 1-2 per macro cycle on Wednesday in recovery week. Propulsion tests? (3D analysis) Evaluating Rio (1) • After WC Kazan (53,17 and 4th and 24,21 with 2nd), high in skills, slower in swimming (less length), only weight loss will do the trick!? • Goal Rio: Medal in 100 and Gold in the 50. • Result: – 5th 100: 53,08 (0,38 from gold and 0,09 from bronze) – 6th 50: 24,19 (0,12 from gold and 0,08 from bronze) Evaluating Rio (2) • 53,08 is the level of 2012 (53,00). Swimming less… • 24,19 was 0,14 slower than 2012 (24,05) and 0,12 slower than EC May 2016. • 100 was a good race. Off course, always room to get bronze. The 50 poor execution (started with SR 64-65 in stead of 62). Explanation? • In 2012: both would be gold. For women’s 100: Standing still is Decline. 0,21 shy of Gold and Bronze. Questions?.