The five elements of performance listed below are what I consider to be the core areas of endurance performance. The method of coaching I use involves the training and development of these core areas. This is based on my knowledge of current scientific research gained in my graduate and post-graduate study, as well as my personal experiences as an age-group athlete throughout the past fifteen years.
EiM-coached athletes will receive detailed information related to the specific elements outlined below. They will also receive up-to-date synopsis of current research and sports developments with regards to coaching and training. In addition I aim to answer any questions athletes have on the core elements of endurance training.
- Coaching based on the progressive overload model which includes the principles of adaptation, specificity, periodisation, super compensation
- Programmes utilise and develop both the aerobic and anaerobic energy systems
- Specific training will focus on improving the biomechanics, kinematics and economy of swimming / cycling / running
- Training programmes are based on proven scientific research and my understanding of the human anatomy and physiology
- "It's going to come down to who wants it more, and who's done the mental training" -- Lionel Sanders
- Research shows that practice of psychological skills are key to performance in addition the physical training enabling an athlete to perform to their potential
- Important areas which can be developed with practice include reducing pre-race anxieties, mental toughness, resilience, confidence, motivation, coping with adversity and focus
- Techniques used to develop these factors include goal setting, visualisation, self-talk and relaxation
- Through identifying an individuals strengths and limitations strategies can be developed to ensure individuals are mentally prepared to train and race in order to achieve their potential
- Appropriate nutrition can reduce the risk of injury and illness, facilitates the adaptive response to training and enhances competition performance.
- A nutritional intervention should match the determinant of performance, for example during a strength phase it is important to look at athlete protein intake or reduce the risk of bone stress injury in an endurance athlete by looking at energy availability
- It is therefore important to consider training and racing nutrition, fluid balance, replacement and hydration, and fuel utilisation (carbohydrates, fats and proteins)
- Fuel and fluid calculators can be used to ensure optimal uptake and balance
- Correct usage of sport nutrition products and supplements can be key
Strength and conditioning
- The role of a strength and conditioning is to use exercise prescription specifically to improve athletic performance.
- It will also help athletes develop or maintain proper mechanics within their sports performances
- A well-designed strength and conditioning programme can increase the athletes’ tolerance to training and decrease the chance of injury
- This is done through screening and identifying both areas subject to over load during training and racing, and recognising individual weaknesses in the athletes
- Strength and conditioning is about more than lifting weights as it encompasses the entire development of the athlete and what is needed to improve physical performance. This includes plyometrics, speed and agility, endurance and core stability with strength training being just one piece of the jigsaw
- Rest and recovery are often overlooked in endurance training programmes
- For example, during a marathon an athlete takes approximately 40,000 steps and with each one the full force of their bodyweight plus all that acceleration goes through the body so it’s a really impactful event which has a really significant effect on the body
- The body has an inflammatory response after a long bout of exercise. Muscle fibres become frayed and torn and that can take time to recover
- Structured rest as part of a training plan allows the body to adapt to the stresses it has been subjected to