why paavo works: the oxygen delivery system by steve long
TRANSCRIPT
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Why Paavo Works:The Oxygen Delivery SystemBY STEVE LONG
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Philosophy
Successful people find ways to be successful. Unsuccessful people make excuses.
It’s just right for us!
The “easy way” is NOT the right way.
We are here for a reason.
So many more…
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Roles of a Coach
Entrepreneur (create something) A person who organizes and manages any enterprise, especially a
business, usually with considerable initiative and risk.
An employer of productive labor; contractor.
So what drives a successful business?
Mission statement?
Culture?
Identity?
Identity?
Workers?
“The strength of the pack is each wolf, but the strength of each wolf is that pack.”
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Roles of a Coach
Salesman (sell it) David vs. Goliath
Who is buying what you are selling?
What are your advantages and disadvantages?
Visibility?
Philosophy?
Tradition/History?
Culture?
Community?
Pipeline?
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Roles of a Coach
Educator (teach it) Knowledge: Get it. Learn it. Use it. Live it.
“You’re never really smart, until you realize how much you don’t know.” ~Somebody really smart
You grow. They grow. You grow. They grow.
Barista (grind it) If you don’t, they won’t.
Lead by example.
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Roles of a Coach
Mechanic (get it going and keep it going) You are in charge of keeping the machine running.
If it breaks, you gotta know why it broke and how to fix it.
If you don’t know why you put the sparkplug in the engine, then you’re not the guy to give it a tune-up.
THIS IS PAAVO!
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Limits of our Sport
Training Sport (no “defense”)
Physical Energy Systems (energy is created when ATP is broken down)
ATP must be present for a muscle to contract Alactic Anaerobic (Stored ATP, ATP-CP)
Anaerobic
Aerobic
Time (time capsules)
Mental
Social
Environment
Emotions
Spiritual
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Energy Continuum
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Energy Demands vs. Time (min)
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Energy Demands by Race Distance
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“The Dance”
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Lactate Threshold
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Physiological Adaptations to O2 Delivery System
Lungs (increased oxygen into the blood stream) Breathing rate (moves more oxygen)
Volume (moves more oxygen)
Respiratory muscle endurance (diaphragm, intercostals)
Increase in the number of capillaries (oxygen absorbtion)
Increase in the number of alveoli (gas exchange)
Heart (strengthens) Wall thickness and chamber size (stroke volume)
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Physiological Adaptations to O2 Delivery System
Arteries Elasticity/Dilation
Note on warming up
Capillaries Increase in number and density
Muscle Cells Mitochondria
Increase in number, size and location
Chemical transport of nutrients
Happens over time (hours on the road)
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Our #1 Goal as Good Mechanics
SUPPLY OXYGEN!!! You play the way you practice!
This is why the O2 Delivery system is so crucial to our TRAINING SPORT!
O2 supplies roughly 90% of the energy demand for a 3200m or 5k runner.
You can’t forget the 10%, but the focus needs to be on O2 delivery.
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THIS IS PAAVO!!!What is excellence?
What is mediocrity?
Doesn’t everyone want excellence?