Coaching

Season Planning Seminar

Posted on 14th January 201315th January 2013 by jdkrabbe

The Invitation: First thing back after Christmas (well at least close to first thing) is a good time to lay some plans for the next season. This is partly because everyone is highly motivated at this time of year and full of the ‘New Years Resolutions’ vibe. This week, we’d like to have a club […]

Coaching Update #5

Posted on 19th April 201120th April 2011 by jdkrabbe

Weekly Updates: 2011-03-21 to 2011-03-27 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 85 km 2:50:00 30 30 30 kph Run 85.08 km 7:22:25 5:34 5:12 4:27 min per km Swim 7350 m 2:55:00 2:26 2:23 2:20 min per 100 meters Yoga 0 mi 0:50:00 na na na no […]

Coaching Update #4.5

Posted on 29th March 201129th March 2011 by jdkrabbe

One weekly update: 2011-03-21 to 2011-03-27 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 85 km 2:50:00 30 30 30 kph Run 85.08 km 7:22:25 5:34 5:12 4:27 min per km Swim 7350 m 2:55:00 2:26 2:23 2:20 min per 100 meters Yoga 0 mi 0:50:00 na na na […]

Track Split Lookup Tables

Posted on 28th March 201128th March 2011 by jdkrabbe

It’s getting close to the season when lots of people are starting to throw down a weekly workout on the track instead of navigating the snowbanks and icy-sidewalks focused on aerobic conditioning. The easiest way to do the math is usually to run in the inside lane, but I really don’t like running the sharpest […]

Coaching Update #4

Posted on 20th March 2011 by jdkrabbe

The weekly updates: 2011-02-14 to 2011-02-20 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 90 km 2:45:00 30 32.73 40 kph Run 18.31 km 1:56:10 7:39 6:21 5:08 min per km Swim 2400 m 1:00:00 2:30 2:30 2:30 min per 100 meters Telemark 145 km 14:00:00 10.23 10.36 10.5 […]

VO₂max testing and metabolic games

Posted on 16th February 201116th February 2011 by jdkrabbe

I’m in another research study, this one is testing the acute effects of L-arginine ingestion on exercise. They’re looking at the growth hormone levels in the blood during submaximal exertion in endurance trained athletes and so need to have a good idea where anaerobic threshold is. This means that they need to know quite a […]

Coaching Update #3

Posted on 16th February 201120th March 2011 by jdkrabbe

The weekly updates: 2011-01-10 to 2011-01-16 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 95 km 3:10:00 30 30 30 kph Run 10.68 km 1:37:00 13:00 9:05 5:38 min per km Swim 3300 m 1:30:00 2:44 2:44 2:44 min per 100 meters XC 35.25 km 4:05:00 8.03 8.63 10 […]

Coaching Update #2

Posted on 10th January 2011 by jdkrabbe

The weekly updates: 2010-11-29 to 2010-12-05 Sport Total Distance Total Time Min Pace Ave Pace Max Pace Pace Units Bike 120 km 4:00:00 30 30 30 kph Run 32.29 km 2:48:00 5:31 5:12 5:02 min per km Swim 3200 m 1:20:00 2:30 2:30 2:30 min per 100 meters Weights 0 mi 0:30:00 na na na […]