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Transcript of UKSCA Assessment
10.02.13 Wokingham half
02.03.13 Abu Dhabi Ironman (B race 5-10 d taper)
17.03.13 A sportive
14.04.13 South Africa Ironman (A race 2-3 w taper)
02.06.13 Swashbuckler Triathlon
22.06.13 Dambuster Duathlon
14.07.13 Challenge Roth Ironman (B race 5-10 d taper)
11.08.13 Wiesbaden 70.3
31.08.2013 Vitruvian Olympic distance Triathlon
15.09.13 ITU Worlds Olympic distance Triathlon
09.10.13 Kona Ironman (A race 2-3 w taper) Female Triathlete
Full time professional
V35 age group
Previous experience includes collegiate level rowing
History of acetabular labral tear (R) and fractured ribs (L) with some shoulder pain (RC/Pectoralis Minor) Training Objectives
(identified by the athlete and coach) 1. Make 220 watts a reality for a 40 minute effort on hills without compromising through adductor or glute weakness.
2. Continue to embed the swim volume and see the difference in longer distance racing- target under 1 hour for the 3.8km swim
3.Test the run technique and learn where it breaks when increasing the distances (ultimately - make it last for a marathon through thoracic mobility and stability). Race Goals 1.Qualify for Hawaii at IM South Africa (or Kalmar, Sweden – which would require an overall win)
2.Complete Abu Dhabi long course (incl: beating a pro)
3.Complete 2 ironman distance races in a year:
a.Podium win at Roth
b.Top 10 age category at Hawaii Objective assessment OA1: Movement Screen
OA2: Shark skills test
OA3: Vertical jump test/Depth jump test Movement Screen Shark Skills test Movement Screen: Application Weight shift/side bend during loaded activity Lower back position during loaded flexion:
Typical cycling position
Associated with hip restriction
possible fear of flexion - through injury Vertical jump test protocol:
Standard squat jump protocol measuring jump height using flight time calculation.
3 trials completed
Depth jump test protocol:
Jump height measured using flight time calculation
3 trials conducted Jump Performance Greater height obtained during standard vertical jump
More horizontal displacement during depth jump/less height overall
Box height/testing protocol
Poor transfer of skill
LESS required Greater result (L)
Possible weakness following hip injury - less stability in dynamic test Objective Assessment: synopsis (R) Instability issues need to be addressed through load bearing stability/strength and multi-planar activity.
Lower limb power output needs to be improved in order to optimise speed performance
Transfer of power during extension movements needs to be addressed i.e. better use of extension during triple ext. activity Average Training Schedule Monday: Swim (speed and technique session) and strength session
Tuesday: Swim (speed and technique session)
Wednesday: (Brick day) Distance swim session/ 4-5 hour bike session/ coached or steady run
Thursday: Club swim session (usually speed and technique work), short hill run and strength session
Friday: Distance swim session and race pace run or bike session
Saturday: Distance bike ride and Distance run
Sunday: Distance swim session and strength session Sport objectives Power in extension
Resistance to fatigue Phase 1 Phase 2 Phase 3 Reflection A greater number of batch tests required.
A better training schedule required.
Training to be implemented earlier in the training schedule (i.e. the annual plan).
More time allocated to a strength and conditioning programme.
Better nutritional support.