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Category: Core Strength

Endurance Coaching Seminar at St. Mary’s – ‘Aiming High’

Posted on December 9th, 2016 by

Every couple of months, England Athletics invites the leading coaches on the National Coach Development Programme (NCDP) based in the South-east for a get together at St. Mary’s University College in Twickenham. I have been to various gatherings over the years and those sessions never disappoint. The wealth of experience and willingness among coaches to drive athletics forward is something I always find inspiring. Special thanks to Neville Taylor, National Coach Mentor for Endurance, for putting together a packed agenda.

This year’s NCDP coaching seminar theme was on ‘Aim higher’. The next Olympic cycle is already upon us and what has worked so far for the last 4 years, may not be good enough anymore to qualify for the 2020 Olympics and make the podium. Future performances such as sub 1’40’’ (800m), 3’26’’ (1,500m) or even the sub 2-hour marathon are discussed among athletics pundits. While these are big challenges, pushing the boundaries is the first step towards improvement. When we do not start to plan for it, it will unlikely happen, and then we will not strive towards improvement says Neville Taylor. This session on ‘Aim higher’ provides the context to explore how training would need to change to enable athletes to reach the next level.

General Testing & Screening

The seminar started with a practical session led by Richard Blagrove. Richard is a Senior Lecturer for Strength and Conditioning at St. Mary’s University College and has authored a book with the title ‘Strength & Conditioning for Endurance Running’. The aim of the practical session was to assist coaches with screening and testing technique when working with athletes, regardless of their age. Screening and testing help to assess the athlete’s muscular and functional strength and weaknesses. Once the coach understands the athlete’s specific demands, remedial strategies to strengthen joints, muscle and improve movement patterns can be put in place, which helps to prevent injury and enable the athlete to do more event-specific work.

Testing & Screening

Testing & Screening

The screening and testing tools were general strength exercises along the specificity continuum. Richard introduced a set of low/high load exercises and capacity tests and explained to coached what to look out for. Coaches experimented with the exercises (single leg bridge, standing rotation, walking lunge, side hold, etc.), gave each other feedback and identified variants of the movements as remedial actions. The majority of exercises were related to hip strength, correct pelvis position and maintaining a static core. The scoring in those tests help during athlete profiling and develop improvement plans, which prevent injury and drive performance.

A very useful clinic and Richard busted some myth about strength & conditioning and highlighted some common exercises used by many endurance athletes, which are rather counterproductive to core strengthening.

Altitude Training

Dr Kate Spilsbury, Physiologist with British Athletics, provided an overview of British Athletics’ Altitude Programme. Since the first altitude trips, the altitude programme has evolved and matured. What was initially perceived as a ‘holiday trip’ for athletes, has now turned into a thoroughly planned, high-tech expedition. Top endurance athletes, depending on their season goal, apply multiple altitude camps a year. Between November and January, athletes have been attending the High Altitude Training Camp (HATC) in Iten, Kenya for typically 3 to 4 weeks. The aim is to accelerate the development of aerobic fitness. In November to January, Iten in Kenya at 2,400m is ideal and has favourable weather and altitude conditions. However, for some athletes getting from the UK to Iten is a very long and tiring journey. Font Romeu, from the UK, is more accessible, though the weather is more unpredictable during the off season. Further into the season, British Athletics uses Font Romeu in the French Pyrenes or for US based athletes Flagstaff and Park City as altitude camps. Those locations enable athletes to stay at a lower level of altitude and do more intense sessions at a lower altitude while staying for the rest of the time at a higher base.

The research found that complementing altitude camps with altitude tents at sea level has an accumulative effect and helps the athletes to maintain and even increase high haemoglobin levels.

Optimal Exposure

Optimal Exposure

A couple of coaches were critical of the benefits of altitude training. The change in environment and the adaptations of the training programme was seen more as a risk than a benefit. It was pointed out that early adopters of altitude training in the 1970s and 1980s went to altitude and continued with the same amount and intensity they were used to at sea-level. When at altitude, depending on the level, intensity is reduced. High intense workouts are done sparsely, i.e. after 2 easy days, a more intense session follows to allow extra recovery. Further determinants of a successful altitude camp are better understood and controls are put in place to ensure that athletes arrive fit, healthy and conditioned at altitude to maximise the training effect.

To my surprise, British Athletics approach to altitude camps is quite controlled and regimented. The camps have clear objectives and measurements have to be in place to support those. Athletes are closely monitored on a daily basis and ensure that they follow their personalised training and not training too hard or join sessions of local athletes. The data gathering helps British Athletics to continuously improve and optimise the programme and get an in-depth understanding of the benefits and physiological changes in athletes of altitude training.

In contrast to the official British Athletics altitude programme, Mo Farah, Charlie Grice and Adam Clarke went to train in Ethiopia. However, all stayed in Kenya first before moving on to Ethiopia. It was highlighted that Mo Farah attended many altitude camps and spent a lot of time throughout the year at altitude, consequently his body is already adjusted. To gain extra benefit Mo Farah has to train at higher altitudes in Ethiopia and in addition use an altitude tent. The highlands of Ethiopia are flatter compared to Kenya.

Charlotte Purdue has been training at altitude in Falls Creek in Australia and is preparing for an altitude camp to Dulstrom in South Africa. Both locations are not part of the British Athletics altitude camp, though frequented by many international runners.

Another coach asked if athletes offered US scholarships should rather choose a university located at altitude. Kate confirmed that spending 3 years at altitude could be very beneficial for their performance and long term development.

Altitude Tents

The founder of Affinity Altitude Ray Matthews (Brighton Phoenix) presented his latest range of altitude tents. Ray, a club mate of the 1,500m runner Charlie Grice, assessed the altitude tents available on the market and thought he could improve and simplify the usability of those tents. Affinity Altitude offers two models, the ‘Oxy Hood’ and the ‘Oxy Wagon’. The Oxy Hood is a small version of the Oxy Wagon and fits around the upper body, while the Oxy Wagon covers the whole double bed. The altitude tents enable athletes to simulate altitudes of up to 3,500 meters.

Ray tried the altitude tent out for himself. After a couple of weeks, despite reducing his training load by 50% he kept on improving and maintains a mid 17 minutes 5k as a V50. He attributes the improvement to sleeping in the altitude tent. British Athletics has some units in circulations, British Cycling tested the tents with their cyclist too and received positive feedback, while the tent is also beneficial for triathletes.

The altitude tent comes with a generator (40 dBA) and starts from £1,900. These are possibly worth 2x altitude trips to Kenya. However, as pointed out by the British Athletics, the altitude camp and staying at the tent at sea levels makes the difference to maintain a high level of aerobic fitness for longer.

Altitude Tent

Altitude Tent

The responses among the coaches were mixed. While I am a strong advocate of altitude training camps, some of the middle distance coaches were sceptical about the value add such tents have. As we heard, leading athletes like Mo Farah and Matt Centrowitz use altitude tents all the time. One of the issues identified is that what is the effect when sleep gets interrupted, or one has to leave the tent. Further, a recommended minimum of 10 hours sleep is required, not an option for many athletes in full-time employment.

Q&A with Elliot Giles and Charlotte Purdue

Elliot Giles, bronze medal winner in this year’s European Championships in the 800m talked about changing his coach and getting used to the new training regime. Matt Yates, a retired international middle distance runner, coaches Elliot. Elliot, still U23, is learning and getting familiar with the coaching process. Matt Yates quickly fills in the gap and entertains the room with his latest methods (Cognitive Behaviour Therapy) he has seen used by drug addicts for getting Elliot to reinforce his new regime. Next, Matt states that athletes should not limit themselves by thinking they cannot beat the Africans in important races. It seems to have worked well so far. Elliot made a significant improvement, earned a medal at the European Championships, made it to the Olympics and gained a lot of experience. An exciting athlete to watch.

Charlotte Purdue ran her debut marathon in the 2016 London Marathon (2:32:48) and narrowly missed out on making the team for the Rio Olympics. Charlotte changed coaches and is now coached by Australian coach Nic Bideau. Despite at young age, Charlotte always felt positive about the marathon and enjoys the training. Previous VO2Max tests suggested that she is particular suited for the more longer distances. Her long term aspirations is to make the Tokyo Olympics in 2020. Her next goal is to compete in the World Championships in London next year.

Charlotte talked about her build up for the Berlin Marathon. Unfortunately, the night before the race she felt sick and dropped out of the race the next day. A frustrating experience, though Charlotte quickly re-focussed and her coach entered her in the Frankfurt Marathon. She had a good race in Frankfurt and managed to run 2:30:04 and felt she has found her event. She wants to progress further in the marathon and want to follow the likes of Benita Johnson / Mara Yamauchi and progress towards 2:25 in the marathon.

Many coaches in the room assumed Charlotte or Elliot are on lottery funding.  Charlotte is a self-funded athlete, works part-time as a personal trainer/pilates teacher and funds her own altitude camps. Unlike other athletes on the funded programme, she does not receive the same amount of medical support from British Athletics. Coaches highlighted that there are many athletes trying to transition from national to international athletes or after coming back to the UK after their US scholarship in a similar situation. A kit or shoe sponsor supplies equipment rather than funds. This leaves athletes, not on funding trying to make their own arrangements. It is less the long term financial incentive that drives athletes rather than the prospect of performing at their full potential. Thanks to some sponsorship Elliot is a full-time athlete. He knows that he has to deliver results too to maintain his status.

Unfortunately, from a coaching perspective, there was little detail on the actual training programme. For example, peak mileage, typical build up, peaking, carbo-loading regime.

Summary

An insightful day at St. Mary’s which facilitates learning among coaches, sharing idea and contextualising strength & conditioning into their coaching reality. Not all of us have the means and opportunity to attend an altitude trip, though Font Romeu is only a flight away to Barcelona and a 2 hour drive. 1-2 weeks has benefits and accelerates aerobic fitness. For those keen to perform close to their full potential, altitude training is a must. 2015 I spend a week in Iten, Kenya and definitely benefited.

Urban Bettag coaches for the Mornington Chasers and leads the development of their track training and mentors their junior coaches. He blogs and shares his wisdom about running on the Hare Brain Blog every Friday.

 

Great workouts for the winter – Oregon Circuits

Posted on December 3rd, 2016 by

The winter season is upon us. After all the club championship races it is now time to either have a break or settle into the winter training. When the weather changes and gets a bit colder doing hard, long intervals are not so much fun. When approaching December, it is time to take the foot off the gas and take it a bit easy and have some fun. Traditionally, early December is an ideal opportunity to introduce the Oregon Circuits, one of my favourite sessions are the Oregon Circuits. In this week’s ‘Hare Brain’ blog we explain a bit more about Oregon Circuits.

Oregon Circuits, as the word suggests have been invented at the University of Oregon. It was coach Luiz de Oliveira, who came up with the workout when coaching the Brazilian middle-distance runner Joaquim Cruz while studying at the University of Oregon. Later on, Cruz won the 800m gold medal in 1984 Olympics and beat Steve Ovett  and Sebastian Coe. Later on, Cruz won the 800m silver medal in the 1988 Olympics too. Cruz still holds the South American area record. He is only one of five men, who have run sub 1:42 (1:41.77). Today, Cruz train Paralympic athletes and applies the same training fundamentals he used to follow.

The first time I came across the Oregon Circuits was when I met the late Dave Sunderland, coach to many international athletes. Dave Sunderland spoke about coaching middle distance runners and the type of training distance runners would do in and outside the season. When coaching at the Serpentine Running Club,  I adopted the Oregon Circuits for long distance runners and used to do this session once a month during the cross country season. While this is a tough workout, some of the exercises can be challenging, athletes enjoyed the session and welcomed a break from the more structured sessions. One of the benefits of this session is that athletes have to use all muscle groups and their nervous systems. Oregon Circuits give them a good all round full body workout and promote mental toughness as well.

Oregon Circuits explained

How does an Oregon Circuits session work? The format of an Oregon Circuit session requires a bit more explanation compared to the traditional interval sessions. However, the session builds on the principles of interval training. The session contains bouts of fast running, interspersed with an active recovery of general strength and core exercises. Depending on the event, training age and the ability of the athletes I use 700 and 300 meter repetitions, use 1 – 2 exercises and two circuits. It is a demanding session and I recommend a cool down jog. Allow your muscles to fully recover and take it easy on the next day. As these are intense sessions, I recommend only one session per week at best. Start with once a month and progress to any other week during your base training period.

Example

Start your session from the 1,500m start. Experienced athletes run 700 meters at your 5k race pace. Improvers would either do 300 meters or alternate between 300 and 700 meter repetitions. Once finished with the repetition, jog forward to the high jump area and start with the general strength exercises. Typically, the exercises last 30 seconds with the same amount of rest between exercises. Exercises alternate between upper and lower body exercises. For example, while doing a full body squat, the upper body is less stressed, while the lower body is less stressed when doing a set of press ups. More advanced athletes can alternate between upper, core and lower body exercises. For example, press ups, plank and body squat.

Oregon Circuits

Oregon Circuits (Example)

Progression

There are many ways to progress Oregon Circuits. Start with a small number of repetitions first, then build up the total volume of the session by increasing the number of repetitions and circuits. The same applies to the general strength exercises, though the main focus should be on running specific strength exercises and not on doing as many exercises as possible. Start with one exercise first, then progress to 2 exercises during the active recovery. More advanced athletes can do 3 to 4 exercises and match the duration of running with the total time spend doing the general strength exercises. For example, 700 meters require 2’30’’, then spend 2’30’’ for the general strength exercises.

General Strength and Core Strength Exercises

Important to note, don’t rush doing the general strength exercises. Try to understand how to perform the exercises correct first, before doing the exercises faster. Doing the general strength exercises wrong will only increase your risk of injury. On observation, when doing the body squat, athletes try to do this as quickly as possible, just thinking about the effort rather than form. Ensure both feet are shoulder width apart, when moving into a squat position, have your feet pointed forward. Ensure the knee caps are not too far ahead of your toes. Place your hand behind your head and point your shoulder blades together, so that your spine in a stable position. While combining running and strength, the complexity of the exercises can vary and require full concentration.

Assessment

I am a big fan of the Oregon Circuit session. I do this session frequently especially when I am working with a new athlete. The Oregon Circuit workout has pretty much everything. It helps me to assess the athlete’s running form while running in between the exercises and I can see the athletes sense of coordination and determine the level of core strength. Often there is a connection between both. Are there any imbalances or muscular weaknesses? If there are weaknesses, they will be revealed especially towards the end of the session, when the athlete feels more tired and starts to become fatigued.

Trim Tail

You don’t need a track for doing an Oregon Circuit session. Instead of running a fixed distance, you can run for 1  minute, or do a shuttle run (100 meters out and back) and do the exercises. This session works well on a ‘trim-trail’.

Summary

Many club standard runners like to do interval sessions throughout the year and are not too keen deviating too much from the format in fear of losing fitness. Oregon Circuits is a great session to break up the routine and combining running with strength exercises in such a way that all muscle groups get a stimulus. Besides the physical benefits on strength endurance, the session schools mental toughness and prepares athletes for maintaining running form in a tired state. Comes spring you will be better prepared to do a more demanding speed workout. Alternatively, similar to Joaquim Cruz when coming back from injury/break, Oregon Circuits are the workouts to recover your full strength.

Urban Bettag coaches for the Mornington Chasers and leads the development of their track training and mentors their junior coaches. He blogs and shares his wisdom about running on the Hare Brain Blog every Friday.