Blog by Coach Liz McColgan- Nuttall: A review of Athletic Zones Algarve Training Camp 12 17th April, 2017

Transcription

1 Blog by Coach Liz McColgan- Nuttall: A review of Athletic Zones Algarve Training Camp 12 17th April, After several months planning Athletic Zones coaches Liz McColgan and John Nuttall delivered their first ever Algarve athletic training camp at Browns Sports Complex in Vilamoura. With over 60 years experience between them both as elite athletes and coaches, Liz and John looked forward to the 5 day camp working with athletes some of which they had never previously met of different abilities and ages. The coaches arrived the day before the camp with 5 young athletes from Doha, Qatar, to ensure all the accommodation and training facilities were booked and ready for the arrival of the athletes. Poppy and Lilly Stephens, Faizaan Baig, Martin McColgan and Bella Shepherd Evans from Doha Athletic club (DAC) were all attending their first ever international athletics training camp. The first arrivals we met at Faro airport were Jo Watts, a half marathon runner from Kent and Tomos Land a young 15 year old hill runner from Wales. Next in were Irish business men from Dublin - Davy Glenn, Ronan Corrigan and Mark Compton, their flight actually got in early so they jumped into a taxi and made their own way to Browns. All the lads are from Global Medics and had just signed up to their first ever Chicago marathon with the hope of raising 10,000 to buy an ambulance for the Order of Malta Ireland a great cause to support good luck guys! Davy and Mark are complete novices to marathons and athletic training so the challenges in the coming months are immense, but they will receive training programmes to help them on their journey and achieve their targets.

2 Next in was Garreth McCullagh a 5k runner from Strabane, Co Tyronne, who runs multiple distances. We were also joined by Liz Killip, a 3 hour 10 min 50 + marathoner and Simon Shanks who loves to run marathons and ultras. Last but not least Hannah Nuttall, silver medallist in BUCs 3000m indoor 2017 and former English Schools Champion over 3,000m and Luke Nuttall T &1500m & ranked #1 GB athlete. Browns Sports Complex was the ideal place to hold the camp. The accommodation comprised of modern twin room villas with en-suite bathrooms, lounge and cooking area plus a private outdoor patio area to relax. We had access to a very well equipped gym, studio area and an elite gym for our exclusive use. There was also an indoor and outdoor pool plus spa suite. To top off a great location, we also had access to a 700 m grass (2 rugby pitches) which worked well for tired legs in the morning and later in the week as well as unlimited off road local running trails close by Browns. All athletes arrived for 12pm on April 12th and were given a schedule of the training plan, eating times and workshops schedules etc. The group then met for the 1st run of the camp on trails down by the beach at 5pm. The sprinters ran some tempo hills along the scenic coastal paths with some strides on the beach and the endurance runners had a 5 mile easy run followed by drills and stretching. Dinner followed at 7pm in our private restaurant comprising of salads, soups, meats, pastas, desserts and juices/coffees.

3 The ethos of the camp was to be athletic education and training as it was important to Liz and John for the athletes/coaches to learn from the workshops and each other so they could plan and improve their training programmes with their own coaches. The camp consisted of 2 sessions a day with one workshop and gym session. The athletes met every morning & as there was varied ability with a mix of sprinters the endurance runs ranged from 3-8k in distance around the grounds of Browns on soft grass. Day 1: 8 am run - followed by buffet breakfast. The 1st workshop was on the physiology of running and phased training programmes. We covered how to plan what type of training sessions are needed at certain times within a macrocycle, how to peak, what amounts of miles are required for each discipline and comparisons with elite athletics versus non elite. How to build the pyramid of training phases to ensure peak performance, sustainability and how to integrate recovery within a balanced programme. We touched on Vo2 max, lactic response, tempo running, economy and how these should be balanced and monitored within each phase. We also shared some anecdotes based on our experience and work done with some of the best athletes in the world and personal athletes we ve worked with over the years. After lunch we then had our 1st group session on the track in Vilamoura at 4-6pm. It is always difficult first time out with a group to get a workable generic session, but we successfully delivered: Warm up 7 min jog stretching and athletic skills & drills (walking/skipping/ accelerations). Marathoners - 20 x 400m with walk 100m recovery (times were set on individual ability). Novice marathoners - 10 x 400m with a walk 100m recovery. 5k-10k runners - 12x 400m walk 100m recovery k runners - 4x400m 60 seconds recovery 5min rest x 3 sets. 200m - 400m runners - 2x 400 2min rest then 7 mins x 3 sets. The session worked really well for the group and was followed by cool down and stretching. Dinner followed at 7 pm then a quick recap chat regarding the session and workshop, a pool competition then bedtime. Full-on 1 st day! Day 2: 8am morning run - Breakfast at 9am.

4 The 2nd workshop at 9:30am was on nutrition, with special focus on 'we are what we eat' and recovery foods/hydration. We discussed about drinks for the marathon and diet for prerace and training for all distances. The athletes discussed their food diaries in and around daily routines and training /racing schedules - how these could be improved? At 11am we delivered our 1st strength & conditioning (S&C) athletic specific gym session and the guys who had been in the gym lifting heavy weights and regular cross fit classes really found the specific athletic exercises for running tough, proving it s about correct posture and strengthening movements that are beneficial to the efficiency of the running action. The 2nd session of the week was a VERY tough aqua - running session. Most of the group had not tried this before and were surprised how hard it was! We did 3 sets of 10 seconds ascends to 2minutes then descend. Very tough work-out with only 3 minutes rest between the sets. After dinner that night we ventured down to the Marina for a walk and refreshments. Day 3: 8 am morning run & 9 am breakfast. The 3rd workshop was on psychology, how to set goals, and the discussion of almost champion versus the super champion'. The athletes were asked to write their short and long term goals for the year which we discussed. Were they realistic or not, adapt and reset

5 4pm - 3rd session of the week was held at the Alfa Mar European X-Country Championship Course. We ran a tempo session of minutes with 60 seconds recovery and 3min rest between sets. We ran 3-5 sets depending on the ability and fatigue of the athletes. The session was run at 3 different paces depending on event group but only as an aerobic flush-out exercise. The session went really well for everyone. 7pm dinner was followed by chat regarding on camp so far and a darts competition. Day 4: 8am breakfast 10 am - 4th session of the week on the track was really difficult due to fatigued legs from the previous sessions 600m reps: 10k and marathon 6x600m 3min recovery. 1500m 3 x 600m 6min rest. 400/800 m 600m 2x300m 7min rest. 200m 2x200m + 50m accelerations & hurdle drills. It was the 1st time for some of the athletes to push into a different, higher energy system, so the session provided some good information of pacing and coping strategies. Simon, who is running a marathon on May 21st, went on his solo 20 miler in the morning as he had to keep to the training schedule set by Liz. His run went really well and we were so surprised to see him at the track session supporting the other runners and taking some amazing pictures for the group.

6 After a much needed lunch the group went for a nap. 4pm we headed to the elite gym to recap on the S&C session as the athlete needed to know the routine to put into practise when they return home & this was followed by an easy run on the rugby field 3-8k in distance. Dinner at 7pm was followed by a recap of how the camp went and presentation of certificates to all attendees in recognition of their commitment and achievements. Day 5: Some of the camp departed early and those that were still in camp went on an easy morning run to end what was a gruelling but enjoyable 5 days. The camp had a great balance from all that attended from the novice runner to track athletes looking to learn how to become better. The group got on really well and feel that they will be now better able to develop their training programme with the information they gained form the camp. From a coaches point of view the commitment from the group to get stuck in, train hard and do things they had never done before was amazing. We could not have had a better group to start off our camps and will look forward to working with you and seeing your results in the future.

7 The next Athletic Zones camp is July 10 th 2017 to be held at Stirling University in Scotland, I f you would like to book a place on this course contact Liz on Lizrun@aol.com.