coaching kromowidjojo: the pearson way · 2016-09-03 · 2014: reset, down to zero (2)...
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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). Ranominaturally 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)
• 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 (1)
• 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.
Evaluating Rio (2)
Questions?
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