Category Archives: coaching

B is for…..


not-giant-enough-letter-bis for……

Backstroke …. maybe. I seem to have quite a bit of success with backstrokers starting with having been lucky enough to coach an athlete onto the 2008 Olympic team. Then more recently athelets who have broken every Irish junior record both long and short course on the backstroke and I currently coach the fastest Irish backstroker in history (danielle)

Bravery … possibly. I believe it takes courage to stick to your convictions. There will be times that people question you and what you do. There will be times when you question yourself. It wont all be plane sailing. However, in my opinion, it is only really possible to properly assess the process at the end, so its essential that you see it through. I have found that reflection is an absolute must when it comes to what we do. (I started this as a way to assist me in doing just that)

Belief … In what you do. If you dont believe it you will never achieve it (cheeeesy)

To be honest I could have chosen any number of things for this but I have elected to go for

Balance

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How cool are these stone sculptures btw

Being balanced in swimming terms simply means being in the correct body position. cutting down on the drag. We spend countless hours working on body balance, drill after drill after drill specifically to work on the body position.

But……

That would be a little predictable so, for the purpose of this Blog (another B), the balance that I feel has the biggest impact on my coaching is the work/life balance. How do you give the time that is undeniably needed to a career that is not only relentless or the athlete but also the coach? And, at the same time, give the attention to your family that they deserve (and if im honest, I much prefer)

Harper is 9 months old now, she is incredible, crawling around, getting into everything. At the minute Louise is still off work but, come January, when she goes back to work, I effectively become a working, stay at home Dad.

The balance has to be right.

There is no 1 size fits all answer, each of us has to find what works for them but we all need a balance between work and family life or we will never be able to stay the course.

**sometimes making the right choice is the hardest thing to do**

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A is for…..


I thought that I would try to start a new series of blog posts.

‘The A – Z of coaching’

Now I should point out that I dont intent for this to be a ‘how to’ manual, or even overly in depth breakdown of how I coach. Rather, I intend for it to be a series of thoughts about elements of coaching that I feel resonate with me.

So here goes….

Ais for……..

I could have went for Aerobic (or Anaerobic for that matter), then I thought maybe Attrition was a better word, a word that ment something to me personally. By attrition I was thinking the relentlessness of the grind, but when I looked up the meaning of attrition it said

the process of reducing somethings strength or effectivness through sustained attack or pressure

(kind of the opposite of what a coach does or tries to do)

But thats not the attritional bit for me, the part that gets tiring , the part that can reduce you effectiveness is maybe the relentless nature of sport, the no rest til we’re done approach, the no compromises.

But those things are the things I like about sport, they are the reason I coach, I like the honest of it. I guess I dont find it attritional at all really. So back to the drawing board….

Then it struck me….. Attitude.

Wonderful-Attitude-Wallpaper-Attitude-Is-Everything-Life

In the squad system we have adopted in Larne, the difference between being in the Junior National squad and the age group program comes down to attitude.

I dont believe in talent as a concept, I believe that everyone have the potenial to achieve all they wish to in life if they work towards it.

It wont be easy, there will be challenges, there will be failures along the way. How close you get to achieving your goals depends on how you react to these things…….and that comes down to attitude. 

The right attitude makes athletes coachable, and it makes coaches approachable. 

Your attitude impacts on every area area of your life, your performance, relationships and everyone around you.

We have a choice every day, we can choose to have an attitude of self-encouragement and self-motivation or we can elect to have one of self-defeat and self-pity, we all face this choice and the important thing is to remember that its not what is happening to you that is important but how you respond to those things. (easier said than done)

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is key to success

 

 

 

 

 

 

 

 

 

Change the world


A retiring navy seal gives one of the most inspiring speeches I have heard.

If you want to achieve your goals…….start by making your bed in the morning.

Its only a little thing but if you cant do the little things right you will never be able to do the big things.

This is great advice for life and sport.

All those little things coaches push over and over are important – essential – if you are to achieve your goals.

If you can look back on each training session and know that you did the small things right, if you can face challenges and learn from mistakes, if you can set your sight on that one goal and never ever give up, then you will be successful.

I love this video, hope you do too.

Have a great sunday

(Go make that bed)

Measure EVERYTHING 


As Galileo said ‘measure the measureable, and make measureable what is not so’

This current season I have made a concerted effort to measure as accurately as possible how much work we do and at what intensity. Now obviously I have always recorded this, but this season I took it to the next level (for us) and tracted intensity, volume and rest for every individual athlete. 

We got nice wee graphs like this

For the overall cycle.

And this for each individual

Which is kinda cool. It showed very clearly where people where getting sick for example. 

So having this information is great and it got me thinking, what else can I record that will provide me usefull information about the state of the athletes in my program.

A few day thinking and I came up with a list of things that, if I could record and track them,  could potentially provide useful insight.

(I am 100% sure that there are better coaches than me out there already recording this stuff and much more)

  1. Hours sleep
  2. Sleep quality
  3. Mood
  4. Resting Heart Rate
  5. Hours of training
  6. PRE
  7. Weight

Hours sleep is easy, every morning they tell me how many hours they had.

Sleep quality is rated out of 5, with 5 being excellent and 1 being insomnia. Right now we are going with them rating it but I think that some sort of sleep tracker and a raio of restlessness to sleep would be better. To give me a figure I can track I simply multiply the hours by the quality

Mood is done a day behind so they give me a rating on how they felt yesterday.

I plot a graph of Mood and Sleep quality to see if there is any correlation

(Blue is mood

Orange is sleep)

Resting HR they take in the morning before training on an app on their phone.

PRE and Hours of work I collect after each session. Hours of work is not how long the session lasted but rather how  much time was spent working (session length – rest intervals)

After a quick google search I found that I could use this information to measure Acute (ATL) and Cronic (CTL) training load or Fatigue and Fitness. Lots of formulas later and these combine to give a Training Stress Score (TSS) or ‘form’ so in theory I can see at a glance when they are getting more fatigued and I need to back off a little or when I can push them. 

The blue bars are fatigue and  the orange line is fitness. When the orange line goes above the blue bars this represents a more rested state (very basically) 

Anyway…..it takes weeks of collecting this stuff for it to be at all representative of whats happening so I have started now hoping that it proves usefull next season.

As yet I havent started recording weight as I cant beside if using base metabolic rate and body composition is providing me useful enough information for the time spent collecting it

Wake up Men #mhaw2017


So here is a statistic for you……

The Biggest killer of men under 45 in this country is suicide!!!

Of the 6000 or more lives lost in Britain to suicide EVERY YEAR, 75% are men!

A little late but still

With all the terrible diseases we could  catch, all the accidents we could have, all the potential ways we could kill each other, men still kill themselve more freuently than any thing else.

QUESTION – what goes on in our heads, as men, that leads us to take this, most ultimate, step with such staggering regularity?

ANSWER – No one knows

WHY? Because we are stubborn and flatley refuse to talk about it

What else could it be? There is no evidence to suggest that men get hit harder than women by depression.

Rather than talk aboit it we bury our heads in the sand (or bottle) and our depression remains hidden away behind a mask and  multitude of ‘im fine’s

Its not the way we have been raised, we learn that feelings and talking about them is not for ‘real men’. Men get on with it and are ‘fine’ 

The problem with this is that we do have feelings and at times of stress they can get away from us and when they do……we are totally unequiped to deal with it.

I undetstand the stress that, as men, we go through. Maybe more now than at any point in my life. I have been through talking therapy (and I hate it), I have been on pills and wasted countless days staring at the floor, I have experienced the black clouds that decend and engolf you.

Im self employed and that bring stress and now I worry will I be able to provide for Harper, do I earn enough to give her the education she needs etc. Its ‘normal’ parent pressure i guess but it doesnt take much to see how it can snowball out of control.

The reality is that what Harper needs is her dad, and for him not to become another statistic. 

The  older I get the more I realise that its not just a nice phrase it is ‘good to talk’ 

As men we need to to do it more about all our health issues both seen and unseen


#MHAW2017

#gogreen

Deliberate Practice



Mastering any skills takes practice.

Practice is the repetition of an action with the goal of improvement.

It helps us perform with more eas, speed and confidence.

But how does practice make us better at things? 

This little video explains the inner workings if your brain and how effective practice makes us  better.

The talent code  by Daniel Coyle is also really worth a read