Transitional Factors in Race Walking. Brent VALLANCE Australian Institute of Sport Senior Athletics Coach Race Walking

Transcription

1 Transitional Factors in Race Walking Brent VALLANCE Australian Institute of Sport Senior Athletics Coach Race Walking

2 Little Athletics

3 Australian Little Athletics Little Athletics is a uniquely Australian activity for children from 5 to 16 years Across Australia more than 95,000 girls and boys enjoy the activities of Little Athletics. Race Walking Exposure Age Under 9 Under 10 & 11 Under Distance Girls Boys Girls Boys Girls Boys 1100m Walk * * 1500m Walk * *

4

5 It s Not Little Athletics anymore!

6 ...and again in 2010!

7 Two 2009 Junior Ranking Lists 0:41:52 0:42:04 0:42:37 0:42:45 0:42:50 0:42:55 0:43:22 0:43:22 0:44:08 0:44:16 0:44:49 0:45:05 0:46:30 0:46:30 Tatyana Mineeva Mineeva Mineeva Kseniya Trifonova Tatyana Kalmykova Anna Lukyanova Nina Okhotnikova Okhotnikova Elmira Alembekova Mineeva Irina Yumanova Natalya Graber Anna Petrova Natalya Zhihareva RUS RUS RUS RUS RUS RUS RUS RUS RUS RUS 43: : : : : : : : : : : : :23.0 Dane Bird-Smith AUS Bird Smith AUS Bird Smith AUS Bird Smith AUS Derek Mulhearn AUS Rhydian Cowley AUS Cowley AUS Blake Steele AUS Cowley AUS Fitzsimons AUS Steele AUS Sean Fitzsimons AUS Cowley AUS

8 Perspective There is no other event at World Juniors that the performance it takes to win the women s event will qualify you for the men s event. Men's Qualifying Event 08 Women's Gold 10.4/ m / m / m : m 02: : m 04: : m 16: : ,000m Race Walk 43: High Jump Pole Vault Long Jump Triple Jump 14.25

9 Perspective There is no other event at World Juniors that the performance it takes to win the women s event will qualify you for the men s event. Cultural Blind Spot of the Sport There is no Parity between events in Athletics Mind set of athletes is skewed and delusional. Particularly in terms of where they sit Internationally and what performance(s) are required to be truly competitive in their event

10 Two 2010 Junior Ranking Lists 0:43:52 0:44:09 0:44:12 0:44:18 0:45:32 0:47:02 Anna Lukyanova Nina Ochotnikova Lashmanova Lukyanova Yelena Lashmanova Mariya Tyureva RUS RUS RUS RUS 41: : : : : : : : : : : : : : : : : : : :13.0 Dane Bird-Smith Bird-Smith Sean Fitzsimmons Bird-Smith Fitzsimmons Bird-Smith Bird-Smith Rhydian Cowley Fitzsimmons Bird-Smith Bird-Smith Blake Steele Brad Aiton Cowley Cowley Aiton Cowley Steele Steele Aiton AUS AUS AUS AUS AUS

11 Junior to Senior Transition World Junior Championship Men Women Total % Total % Total Number of Athlete results Total Number of athletes No of A qualifyers (1:22:30) No Mark at 20km Registered Major Championship Participation Junior to Senior Transition (avg Years) Medalists Top 8

12 Junior to Senior Transition World Junior Championship Men Women Total % Total % Total Number of Athlete results Total Number of athletes No of A qualifyers (1:22:30) No Mark at 20km Registered Major Championship Participation Junior to Senior Transition (avg Years) Medalists Top 8

13 Junior to Senior Transition World Junior Championship Men Women Total % Total % Total Number of Athlete results Total Number of athletes No of A qualifyers (1:22:30) % % No Mark at 20km Registered % % Major Championship Participation Junior to Senior Transition (avg Years) Medalists Top 8

14 Junior to Senior Transition World Junior Championship Men Women Total % Total % Total Number of Athlete results Total Number of athletes No of A qualifyers (1:22:30) % % No Mark at 20km Registered % % Major Championship Participation % % Junior to Senior Transition (avg Years) Medalists Top 8

15 Junior to Senior Transition World Junior Championship Men Women Total % Total % Total Number of Athlete results Total Number of athletes No of A qualifyers (1:22:30) % % No Mark at 20km Registered % % Major Championship Participation % % Junior to Senior Transition (avg Years) Medalists % % Top % %

16 Who does it well? World Junior Championship Men Women Total % Total % Total Number of athletes 2 5 No of A qualifyers (1:22:30) % % No Mark at 20km Registered % % Major Championship Participation % % Junior to Senior Transition (avg Years) NM 4.25 Medalists % % Top % %

17 Portugal Mass production Vs Better Management of a smaller pool of Tallent? CHN/RUS Style System Vs AUS/ESP/ITA/POR

18 What would the Russian s do? They would replace her with their fourth ranked walker (1:25:32) Invest in the 7 Junior Females who walked under 45:00 the previous year entering their senior talent pool? Our only option is to give her everything that our system has!

19 The Men s 20km Walk (Vallance 2005) trend towards younger athletes in the Men s 20km Walk. Progression of Past World Junior Championship Winners (Markov, Perez, Fernandez, Rasskazov) Progression pattern of an Australian Marathoner compared to our walkers walkers who are at the highest level at World Juniors are the athletes who have made the fastest, and easiest transition into the senior ranks.

20 Nick A Hern st Year on AIS Scholarship Fana May :20:18.5 Melbourne Dec :19:33 He Was only Championship Disappointment? Or maturing as an athlete st 1994 Com Games 2:07:53 4 th Atlanta OG 1:20:31 1 st 1998 Com Games The arrival of new generation - Deakes

21 Olympic Cycle Youngest >1:21:00 Age on Day Total Times under 1:21:00 (U/23) Total Times under 1:21:00 (U/21) Total Times under 1:21:00 (U/20) Countires Fastest Australian U/21 Fastest Australian U/23 Aged based Performances :20:34 Mikhail Schennikov (RUS) 1:19:38 Yu Guohui (CHN) 1:20:08 Ruslan Alukayev (RUS) 1:19:14 Xu Xingde (CHN) 21 Years & 160 Days 18 Years & 319 Days 19 Years & 170 Days 18 Years & 308 Days RUS, ESP, AUS, POL BLR, CHN, ECU, ESP, ITA, LAT, MEX, POL, RUS, TUN AUS, BLR, CHN, ECU, ESP, GER, JAP, LAT, MEX, POR, RUS CHN, JPN, POL, RUS 1:26:34 Beecroft (19 Yrs & 281 Days 1:25:27 Adams (19 yrs & 206 Days) 1:23:58 Deakes (19 Yrs & 250 Days) 1:27:02 Tallent (20 yrs & 12 Days) 1:19:33 A'Hern (21 Yrs & 348 days) 1:23:04 Russell (21 yrs & 9 Days) 1:20:15 Deakes (21 yrs & 167 Days) 1:27:02 Tallent (20 yrs & 12 Days) :20:16 Chen Ding (CHN) 15 Years 225 Days BLR, CHN, KOR, MEX, RUS, UKR 1:22:55 Rutter (19yrs 124 days) 1:21:25 Tallent (22yrs 162 days)

22 Olympic Cycle Youngest >1:21:00 Age on Day Total Times under 1:21:00 (U/23) Total Times under 1:21:00 (U/21) Total Times under 1:21:00 (U/20) Countires Fastest Australian U/21 Fastest Australian U/23 Aged based Performances :20:34 Mikhail Schennikov (RUS) 1:19:38 Yu Guohui (CHN) 1:20:08 Ruslan Alukayev (RUS) 1:19:14 Xu Xingde (CHN) 21 Years & 160 Days 18 Years & 319 Days 19 Years & 170 Days 18 Years & 308 Days RUS, ESP, AUS, POL BLR, CHN, ECU, ESP, ITA, LAT, MEX, POL, RUS, TUN AUS, BLR, CHN, ECU, ESP, GER, JAP, LAT, MEX, POR, RUS CHN, JPN, POL, RUS 1:26:34 Beecroft (19 Yrs & 281 Days 1:25:27 Adams (19 yrs & 206 Days) 1:23:58 Deakes (19 Yrs & 250 Days) 1:27:02 Tallent (20 yrs & 12 Days) 1:19:33 A'Hern (21 Yrs & 348 days) 1:23:04 Russell (21 yrs & 9 Days) 1:20:15 Deakes (21 yrs & 167 Days) 1:27:02 Tallent (20 yrs & 12 Days) :20:16 Chen Ding (CHN) 15 Years 225 Days BLR, CHN, KOR, MEX, RUS, UKR 1:22:55 Rutter (19yrs 124 days) 1:21:25 Tallent (22yrs 162 days)

23 Olympic Cycle Youngest >1:21:00 Age on Day Total Times under 1:21:00 (U/23) Total Times under 1:21:00 (U/21) Total Times under 1:21:00 (U/20) Countires Fastest Australian U/21 Fastest Australian U/23 Aged based Performances :20:34 Mikhail Schennikov (RUS) 1:19:38 Yu Guohui (CHN) 1:20:08 Ruslan Alukayev (RUS) 1:19:14 Xu Xingde (CHN) 21 Years & 160 Days 18 Years & 319 Days 19 Years & 170 Days 18 Years & 308 Days RUS, ESP, AUS, POL BLR, CHN, ECU, ESP, ITA, LAT, MEX, POL, RUS, TUN AUS, BLR, CHN, ECU, ESP, GER, JAP, LAT, MEX, POR, RUS CHN, JPN, POL, RUS 1:26:34 Beecroft (19 Yrs & 281 Days 1:25:27 Adams (19 yrs & 206 Days) 1:23:58 Deakes (19 Yrs & 250 Days) 1:27:02 Tallent (20 yrs & 12 Days) 1:19:33 A'Hern (21 Yrs & 348 days) 1:23:04 Russell (21 yrs & 9 Days) 1:20:15 Deakes (21 yrs & 167 Days) 1:27:02 Tallent (20 yrs & 12 Days) :20:16 Chen Ding (CHN) 15 Years 225 Days BLR, CHN, KOR, MEX, RUS, UKR 1:22:55 Rutter (19yrs 124 days) 1:21:25 Tallent (22yrs 162 days)

24 Olympic Cycle Youngest >1:21:00 Age on Day Total Times under 1:21:00 (U/23) Total Times under 1:21:00 (U/21) Total Times under 1:21:00 (U/20) Countires Fastest Australian U/21 Fastest Australian U/23 Aged based Performances :20:34 Mikhail Schennikov (RUS) 1:19:38 Yu Guohui (CHN) 1:20:08 Ruslan Alukayev (RUS) 1:19:14 Xu Xingde (CHN) 21 Years & 160 Days 18 Years & 319 Days 19 Years & 170 Days 18 Years & 308 Days RUS, ESP, AUS, POL BLR, CHN, ECU, ESP, ITA, LAT, MEX, POL, RUS, TUN AUS, BLR, CHN, ECU, ESP, GER, JAP, LAT, MEX, POR, RUS CHN, JPN, POL, RUS 1:26:34 Beecroft (19 Yrs & 281 Days 1:25:27 Adams (19 yrs & 206 Days) 1:23:58 Deakes (19 Yrs & 250 Days) 1:27:02 Tallent (20 yrs & 12 Days) 1:19:33 A'Hern (21 Yrs & 348 days) 1:23:04 Russell (21 yrs & 9 Days) 1:20:15 Deakes (21 yrs & 167 Days) 1:27:02 Tallent (20 yrs & 12 Days) :20:16 Chen Ding (CHN) 15 Years 225 Days BLR, CHN, KOR, MEX, RUS, UKR 1:22:55 Rutter (19yrs 124 days) 1:21:25 Tallent (22yrs 162 days)

25 Youngest Ever Medallists in Beijing Borchin RUS 22 yrs & 50days Schwarzer ITA 23 Yrs & 275 days Tallent AUS 23 Yrs & 315days

26 2004 Athens Olympic Games

27 Domestic Event Trends 90 s Men's Women's Year 3km Times Under 12:20 5km Times under 21:00 3km Times Under 13:30 5km Times under 23: Totals

28 Domestic Event Trends 00 s Men's Women's Year 3km Times Under 12:20 5km Times under 21:00 3km Times Under 13:30 5km Times under 23: Totals

29 Participation at Senior Distances It is not unreasonable to conclude that these events are now of interest only to those who anticipate representing Australia. (Roe,2002)

30 Olympic Cycle Good Management of our men s Talent pool

31 Post 2008 Talent Pool It s very Important to continually be working on domestic depth across all walking events.

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35 HP Coaching Audit HP Active Coaches There is a drastic and clearly apparent shortage of active coaches at all levels (Roe 2002) Present only in ACT (AIS) & VIC Covering 26% of Australia s Population Absent in NSW, QLD, SA, WA, TAS &NT Only two coaches employed Nationally Determination of Coaching Success? WY/WJ Team Member (16 Coaches) Progression to Senior WC or OG Team (1 Coach)

36 Junior to Senior Transition A High Performance System needs: A feeder System of Athletic Talent From where? To AIS or elsewhere? At what age? Provide Talent with opportunities Training Camps International Touring & Competition Close Contact with established seniors

37 The Wagga Effect? There is a disproportionately large number of elite sportsmen and women that originate from the city of Wagga Wagga 452 km (281 mi) from Sydney 456 km (283 mi) from Melbourne Population 46,735 or 0.21% of the nations population of 21,828,704

38 A Birthplace Effect? Place of birth (at least in relation to town/city size) is a strong predictor and/or correlate of expertise in professional sport esessentially unlimited practice opportunities abundant early unstructured play/practice opportunities early exposure to playing with and against adults Physical Literacy is much higher Better conditioned Respond much quicker to structured training

39 In Australian Race Walking

40 In Australian Race Walking Geelong Home of Nathan Deakes 75 km from Melbourne Population 160,991 or 0.74% of the nations population

41 In Australian Race Walking Ballarat Home of Jared Tallent 110 km from Melbourne Population 78,221 or 0.36% of the nations population

42 In Australian Race Walking Ballina Home of Kerry Junna Saxby 750 km from Sydney Population 16,477 or 0.07% of the nations population

43 In Australian Race Walking Katunga Home ofjess Rothwell 228 km from Melbourne Population 1,548 or 0.01% of the nations population Katunga

44 Birthplace Effects Courtesy of Abbernathy & Farrow (2005) National Football League (NFL) Players [N=2,144 in 32 teams] Place of Origin US Population* NFL Sample % % <500, >500,

45 In Australian Race Walking. Brisbane.Perth.. Adelaide

46 2010 National Youth Squads Target 2012 (formerly u/23) Rutter and Rothwell U/21 Regan Lamble U/19 Beth Alexander Rachel Tallent Sean Fitzsimmons Dane Bird-Smith Blake Steel U/17 (4 athletes)

47 Relative Age Effects Farrow & Abbernathy (2005) The older one is relative to one s peers in the same age grouping (i.e., the greater one s relative age) the greater is the probability of: (1) being considered gifted or talented (2) eventually becoming an expert. Relative Age is a strong predictor and/or correlate of expertise and talent in many domains (both sporting and academic)

48 Relative Age Affect Exists in Professional Football Codes First known study in Brazil It does exist in Australian Athletics! Total kids born Jan/Feb/Mar Born % April/May/June Born % July/August/Sept % Oct/Nov/Dec % Exacerbated in walking by: increasing distances each age grouping Little athletics birth year Starting Oct 1 Biennial events at WJ Championships

49 Walking Specific Considerations Biennial Events at World Youth/World Juniors Adam Rutter was born 24/12/1986 His International Junior career was over at the conclusion of WJ Champs in 2004 He was 17yrs 210 days No Equivalent of European Junior Championships No Equivalent of European U/23 Championships He can only make rep teams from now on at 20km or 50km!! He was doing 1500m at Little athletics 3 years earlier 1500m to 20km in 3years.

50 Australian Results at World Juniors (to 2004) Nathan Deakes 3 rd (DOB: 17/08/77) Nick Ahern 7 th (DOB: 06/01/69) Dion Russell 8 th (DOB: 08/05/75) Steve Beecroft 8 th (DOB: 14/03/71) Liam Murphy 10 th (DOB: 05/06/79) Troy Sundstrom 10 th (DOB: 30/04/81) All were turning 19 the year they went to The IAAF World Junior Championships All offered AIS Scholarships? All made Senior Australian Teams

51 More Aussie Results Luke Adams 24 th DOB: 22/10/76 Matt O Donnell 18 th DOB:18/11/74 Daniel Andrikis 17 th DOB: 14/05/74 Jared Tallent 19th DOB: 17/10/84 Adam Rutter DSQ DOB: 24/12/86 All are born in even numbers years (18 at WJ Champs) 4/5 are born in the 4 th quarter of the year (Relative age effect) 2/5 never made a senior team Rutter & Tallent had AIS scholarships before 20 Tallent and Rutter are the youngest ever A qualified walkers

52 2008 Olympic Team Jared Tallent Adam Rutter Luke Adams Chris Erickson Jane Saville Kellie Wapshott Claire Tallent 17-Oct Dec Oct Dec Nov Aug Jul-81 Age Groupings in Australian Little Athletics starts 1 st Oct

53 AIS and World Junior Championships (Pre 2004) The AIS had only had 1 person ever compete at WJC 41:50.70 t Dion Russell 8 th Lisbon 21/07/1994 There is only one other year that the AIS has had junior walkers on scholarship 41:47.44 t Adam Rutter 42:13.0 r Mike McCagh 42:39.0 r Mike McCagh 42:54.0 r Adam Rutter 43:32.63 t Adam Rutter 43:52.31 t Mike McCagh

54 AIS and World Junior Championships (2010) The AIS had only 2 Juniors at the 2010WJC 41:32.36 t Dane Bird Smith 5 th Moncton 23/07/ :55.67t Regan Lamble 8 th Moncton 21/07/2010 Pathway National Youth Program U/17 (07, 08) National Youth Program U/19 (09, 10) Month Long AIS Training Camp (Jan 09 & 10) Offered AIS Scholarships at start of London Olympic Games (?)

55 Domestic Female Transitional Trends (2004) Introduction of a 10,000m Track event for women in 2000 Since then only 5 of a possible 8 positions have been filled. Prior to then 14 out of 14 had been filled No Australian female inside the top 10 since 1998 (last 5000m walk at World Juniors) No Australian WJ or WY representative since Jane Saville in 1992 has had an AIS Scholarship Australian Record 10,000m Walk 48:04.78 (L Johnson) Since 92 only 1 Australian Female WJ rep has made a tier 1 Australian Team (World Champs/Olympics)

56 This is poor junior to senior transition compared to other Australian Athletic disciplines 50% into senior teams 32% into Tier 1 teams

57 1998 World Junior Rep 7 th Place 1994 World Junior Rep 4 th Place

58 What do we do with them? Establish Walking Patterns (5 days/wk) Establish twice per day training patterns including St & Cond & X-training Develop good training habits Use of AIS Services Long Walks become main part of training diet So No double loading until patterns established Limited Race Pace Intensities Ensure Adequate Rest and Recovery

59 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

60 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

61 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

62 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

63 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

64 Date and Time Blood Sample TRAINING 7:00am - 9:30am Monday Tuesday Wednesday Thursday Friday Saturday Sunday Training - 7:15am Meeting:AIS Indoor Track: Circuit Training followed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) AIS GYM - Strength and Conditioning Training - 7:15am Meeting:AIS Indoor Track Circuit Training foloowed by Lake Ginenderra Loop Training Options: 11km & 14.3km (medium distance easy to steady paced walking) Easy Day - Training optional Training - 8:00am Meeting:Pole Vault Statue Training Options: 11km & 14.3km (Firm Walking <5:00/km) Training - 8:00am Meeting:Pole Vault Statue Training Options: 15km & 20km (Long Distance, Stesdy paced 5:30/km) REST Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 3,5,6-5km Walk after Gym Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, 4-11km Wk 3,5,6-14.3km Wk 1, 2, km Wk 3,5,6-20km From 9:00am Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Refuel, rehydrate then Spa and Plunge (contrast temperature) Recovery Centre: 9:45am Recovery Centre: Refuel, rehydrate then 10:00am Spa and Plunge (contrast Refuel, rehydrate then temperature) Spa and Plunge (contrast temperature) UNIVERSITY 10am-12Noon 11am - 1pm TRAINING 3:30PM - 6:30PM Training - 3:45pm Meeting:AIS Track 20min forest run followed by 2-3 time Stair Laps at Canberra Stadium TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training Main Set (Drills and Short Reps) Training - 4:00pm Meeting:AIS Track 45min forest run TRIDENTS TRIATHLON CLUB - 5:30-7:00pm - Squad Swim Training (Main Set - Long Reps) AIS GYM - Strength and Conditioning TRIDENTS TRIATHLON CLUB - 3:00-5:00pm - Squad Swim Training (Long Aerobic Swimming) REST 6:00pm Stretching - AIS Recovery Centre

65 Some Guidelines Are the requirements of the event being met in your training programs? Volumes and Intensities 70km/140km rule of thumb 4:00/km & faster 4:30/km & 60-80% of Race Distances

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