Coaching Kromowidjojo: the Pearson way

Vejen

September 2nd, 2016

Coaching Blume: the Danish way

Ranomi Kromowidjojo

• Age: 26

• 50-100 Freestyle

• European, World and Olympic Champion

• NTC Eindhoven (2008)

• Coaches: – Jeanet Mulder (< 2008),

– Jacco Verhaeren (2008-2012)

– Marcel Wouda and Christiaan Sloof (2012-2014)

– Patrick Pearson (2014-….)

Introducing myself

• Age: 34 • Regional level swimmer at teenager• Coaching diploma’s (17 and 20)• Business Administration• Consultant at Accenture• Part-time swimming coach till 2010• RTC coach Eindhoven (2010) > Club coach

Eindhoven (and assistant NTC) (2010-2012) > RTC coach Eindhoven (2013-2014) > NTC coach Eindhoven (2014-….)

First part of road to Rio… was a bumpy ride

After London 2012, Ranomi:

• Motivation problems

– Lost pleasure / goal in swimming;

– 10% weight gain (71 > 77 kg);

– Relationship broke-up;

– Withdraw from EC 2014 Berlin;

– Changed coaches 3 times.

• More stability between 2014-2016

2014: Reset, down to zero (1)

• External personal development coach/friend

– Determining goal in life further than swimming career. “Living for Swimming or Swimming for living”. FUN;

– Determining goal in swimming: “Best Race Ever” (2012: skills were an underperformance);

– Getting better every day (Kaizen);

– Flow.

2014: Reset, down to zero (2)

• Team-around-Team meetings.

– Coach driven, athlete centered

– Summer 2014 till Summer 2016 after and during each macro cycle (3-4 months):

– Physiologist, Physiotherapist, Personal Development Coach, Two movement scientists/race-analysts, Strength and Conditioning coach, nutritionist, Team doctor, Two other NTC coaches and Technical Director

– Determining new goals : 2014 vs 2012 race-, physical-, physiological-, technique-, skill- comparisons (etc.)

The main Goals/Challenges

1. Rio: “Best Race Ever”

2. Lose bodyweight (fat)

Ad 1. Best Race Ever (1)

• After 2013 (Cate: 52,3), we knew Rio would be fast to defend title;

• No room for mistakes;

• Swimming wise, Ranomi was able to end up a 52,50 and 23,85 back in 2012, but due to poor start, turn (100) and finish (50), she ended up on 53,00 and 24,05. – Bringing her back on that level of swimming

– Being able to execute start, turn and finish on ‘90%’ of perfection under pressure and fatigue.

Ad 1. Best Race Ever (2)

• Training skills under fatigue/high lactate. Twice per week.

• Race-simulations in training (8 per year), through lactate tests (100m fast in race-suit) or replacement for competitions.– Aerobic/anaerobic capacities (VO2 / Vla) and

aerobic/anaerobic power (Max lactate)

– Race-analysis. Accuracy: 0,02s for start, stroke rates, stroke lengths, speed, turn time, finish time.

– Sit with Ranomi and discuss race-results

Ad 2. Lose bodyweight (fat)

• Weight gain 71 > 77 kg

– 9,9% more resistance: 21.54 vs 23.66 N m-2 s2

(MAD-system > active drag)

• Building trust

• Giving room for own responsibility (till summer 2015)

• Own responsibility vs Time (pressure)

• Actions taken: support team -> monthly tests/evaluations with her.

Work methods: General/Coaching

• Coaching: Ranomi’s own responsibility with freedom of movement!

• Sprinting is about quality/stroke length (technique). Rather 98% and good, than 100% and poor;

• Always wanted to be < 2% of her PB level at competitions and work in fixed structures to stay in control of the program;

• Contrast in volume and intensity is an important factor in her program!

• Rather miss out one training because of headache, than pushing it and becoming sick.

Work methods: Planning/Periodization Macro and Meso (1)

• ‘Peak’ 3 times per year:– December. EC or WC sc / Swimcup Amsterdam: more

aerobic/anaerobic capacitities (short course) and less aerobic/anaerobic power preperation.

– April (Swimcup Eindhoven) and July/August (EC/WC/OG): full preparation

• 3 meso-cycles of 12-16 weeks– Sep – Dec: Cap (1) – Cap (2) – Cap/Anaerobic pow (3)– Jan – Apr: Cap (1) – Cap / Aerobic pow (2) –

Aerobic/Anaerobic pow (3)– Apr – Jul/Aug: If 16 weeks till summer, we add cap period

• Rest: 1,5 to 2 weeks in Dec/Jan, 1 week in April, 4 weeks in summer

Work methods: Planning/Periodization Macro and Meso (2)

• Capacities period:

– Week 1: Build (30k). 9-10 training.

– Week 2: Full (35-40k). 10 training.

– Week 3: Full (35-40k). 10 training.

– Week 4: Recovery (25-27k). 8 training.

Work methods: Training week (1)

• 4 Easy to mild aerobic sets per week (<80% intensity (Lactate 1 to 2), between 2200 and 3200m)

• 4 sprint/anaerobic capacity sets per week (2 with 15-20m – 2 with 25-35m). Ranominaturally high in ANC. Mainly around skills.

• Wed – Sat: always 1 training: Recovery/Technique/Skills

Work methods: Training week (2)

• Monday AM: Easy aerobic + Technique on video (3500m)• Monday PM: Sprint in warm-up, aerobic 1 (70-75%, Lactate 1) +

Kick Aerobic 1/2 (4500-5000m)• Tuesday AM: Sprint/ANC around turns (video) + easy aerobic

(3500m)• Tuesday PM: Aerobic 1 and 2 (Lactate 1-2) (4500m)• Wednesday AM: Recovery and technique (+ skills starts) (2500m)• Thursday AM: Easy aerobic + Technique on video (3500m)• Thursday PM: Aerobic 1 and 2 (Lactate 1-2) (4500m)• Friday AM: ANC around skills (start + turn + finish) + easy

aerobic (3500m)• Friday PM: Aerobic 1 + Kick aerobic 1/2 (4500-5000m)• Satruday AM: Recovery and technique + Starts on video (3000m)

In Aerobic/Anaerobic Power periods, Tuesday PM (aerobic power) and Thursday PM (anaerobic power) will be replaced with higher intensities.

Work methods: Testing (1)

• Lactate tests (Olbrecht): after week 1 of meso-cycle. Average: 2-3 per macro cycle. Including 100m RACE test.

• Start/Turn with feedback against best: weekly

• Start/Turn/Finish/Stroke in race-suit without feedback: Friday morning in recovery week. 15-20 parameters on start, turn. Stroke: length, rate, speed.

• Races: end of every 4 weeks, end of recovery week. Race-analysis data!

Work methods: Testing (2)

• Physical strength/power: in gym every 4 weeks on Friday (combination with skills testing). E.g.: SJ and CMJ testing.

• Skinfolds and circumference: every 4 weeks on Wednesday in recovery week..

• Active drag test (MAD-system): 1-2 per macro cycle on Wednesday in recovery week.

Propulsion tests? (3D analysis)

• After WC Kazan (53,17 and 4th and 24,21 with 2nd), high in skills, slower in swimming (less length), only weight loss will do the trick!?

• Goal Rio: Medal in 100 and Gold in the 50.

• Result:

– 5th 100: 53,08 (0,38 from gold and 0,09 from bronze)

– 6th 50: 24,19 (0,12 from gold and 0,08 from bronze)

Evaluating Rio (1)

• 53,08 is the level of 2012 (53,00). Swimming less…

• 24,19 was 0,14 slower than 2012 (24,05) and 0,12 slower than EC May 2016.

• 100 was a good race. Off course, always room to get bronze. The 50 poor execution (started with SR 64-65 in stead of 62). Explanation?

• In 2012: both would be gold. For women’s 100: Standing still is Decline. 0,21 shy of Gold and Bronze.

Evaluating Rio (2)

Questions?