Trust yourself, Break some rules, Don't be afraid to fail, Ignore the naysayers, Work like hell, Give something back
The cost of coaching depends on individual situations, and is linked to results. There is no fixed amount for coaching services. Transcript: "Hi, Juan. I don't see a video of you, but I see the question. So how much it costs to be coached by me, it depends. So it's a really individual one. It's also linked to to the results. So I really liked also that when the outlets have success that also the coach gets money and the other way around, so you're all in the same boat. But I could not mention you hear one fixed amount. It really depends."
Look for a swim coach to identify what areas to focus on, swim more frequently but with higher quality, and go swimming in open water to get used to outside conditions. Transcript: "Hey, [? Ken. ?] So I would mention three points. First of all, focusing on one to two main topics that you want to improve in the swim. So look for a swim coach. He should make an analysis of the swim and pick out one to two-- maximum, two points-- that you want to increase. Second point is to go swimming more frequently. So it makes no sense to make a long swim, for example, over 5Ks and then you are already tired after 2Ks. And your whole technique goes down. And you're just moving from A to B, but you're not swimming in a good way. So shorter swim sessions with a higher quality, more often during the week, during the month. Then the next point is, in general, as an Age Grouper, you don't spend so much time in the swim, so that's why it makes no sense to make-- to put too much time in special technique exercises. For sure, it helps to learn-- for example, get a little bit of water feeling, learning to glide, and all that stuff. But in the end, you have just a certain amount of limit-- you have a certain amount of time, limited time, and you have to use this to swim properly. That's why, coming back to my first advice, look for swim coach. He should make an analysis and find out the two main points that will improve you. And perhaps I have an additional one. That is go open water swimming. So if you swim in a pool, it's completely different than in the open water, especially if you have some waves. Also, the possibility in the pool to stop always after 25 or 50 meters is completely different than if you have to keep it ongoing, the swim. So you have to train [INAUDIBLE] especially when you come closer to competitions. Go to the lake. Go to the sea, and train, really, the outside conditions."
My trial leads me to work with Lucy Charles Barkley and anyhow from a distance. I make training plans online, communicate with them, collect data, have phone calls and meet up a few times a year. There are also other people working with them, like their physiotherapist and the husband of Lucy. It's a team effort with different teams for every athlete. Transcript: "So, my trial is Young for Dino. So my phone goes so wait. Can I just start again? Okay. Okay, so my trail leads like you and for Dino, Lucy Charles Barkley and anyhow coached him from distance. So that means that I am making the training plans online. And then for sure, we are in the communication process. So they give me feedback about your training. They recorded data. We have some phone calls when it's necessary and we see each other perhaps two or three times a year and normally just in Kona or perhaps it. When I visit them in the training camp, I had some competition but it basically the the work is done by distance, but I have to be fair. All of them have also persons close to them, who are working with them. So like the physiotherapist, like, even coach, like the husband of, of Lucy, so it's not that they are alone in space and do everything on their own. It's, they have people around and I'm making the plan and making the analog analysis of the data. So it's really it. Team work with different teams with every athletes. I would call it."
VO2 max is a value that tells you how much oxygen your body is able to take out of the blood and use for exercise. It describes the capacity of your aerobic system, which helps to improve performance, fat oxidation, and recovery. Training your VO2 max will help you increase the amount of training stimuli your body can take, leading to higher performance. Transcript: "So the VO2 max is the value that tells you to make it quite easy, how much oxygen your body is able to take out of the of the blood. So you blood transport the oxygen. And now it's the question. How much of these oxygen that you intake? Can you really use? For example, for exercising and it also describes a little bit under the little bit but it's describes the capacity of your Aerobic System. So to talk in pictures, it's a little bit the engine of You're out of your car and but it does not mean that you that you car goes fast. So it has a high. It has a big engine but it also needs to be efficient and it's also there depending a little bit on the discipline. For example, for really long distances, for sure, the vo2max. It's not it's not everything. It's not the main factor, but it's it's, it could help to perform better in the end for short-distance in the look different there for sure. You need a high view, too. Max, you need a high maximum performance level to be able to compete. So why is it important to train it? It's a high view to Max in general, is also linked to higher performances, is linked to better fat oxidation. It's linked to a better recovery is also linked and that is something quite interesting that you are able to train more. So if you have a higher view to Max also gives you the ability to go higher with your training volume. So your body is able to To adapt to more training stimuli and this consequence could can then lead also to higher performance again. So, if you have a really low view to Max, it's quite hard to train. A lot of volume. So you have to be careful when you have a necklace with a low view to Mexico. He cannot remain or she cannot train the same. Then with a guy with a, with a significantly significantly higher vo2max so that it will be difficult to explain it. It has to, it is linked to the protein to, not turn over this link to the The quantity of oxygen that you can use per day to really. Let me say build up performance, but in the end, there's a quite strong relationship to this."
You can use Erg mode to stay at the same power output while changing the cadence. This is good for muscle activation, and can be used as a way to add diversity to your training sessions. Transcript: "Hello, Danny. Yeah, for sure, I asked the cyclist some time to go in Erg mode. The big advantage is that you can stay at the same power, but changing the cadence. And by doing this, you're changing lots of torque. So the power is always a product of the force you put in and the cadence. And that's why, you can keep the same power output by changing how much force you put into the effort. This could be good for muscle activation. For example, with a higher torque, so a lower cadence. On the other side if you want, you can also saffle it, but you must is having more cardiovascular effort by going up with the cadence, and still keeping the same power. So you can use it quite well in training also to bring some kind of diversity into the training sessions."
Heart rate variability is a measure of the amount of time between heart beats and provides an indication of one's overall health and fitness level. It can be used to track physical fatigue, recovery, or even an impending illness. It should not be used as a definitive decision-making tool, but rather as another factor to consider when making decisions. Transcript: "Meaning of heart rate variability is its it comes from the head signs. And so heart rate. Variability means that you measure the how much time you have between the different beads and this distance between all the time that that it takes from B to B changes from B to B. And this variance this Hardware in heart rate, variability tells you something about A teak Fitness head status. So just to make example. If you have a high heart rate variability, for example, it seems that the body is fresh that you are healthy, that everything is on track that you have a good sleep. If the heart rate variability gets lower, then it could be a sign for fatigue. It could be a sign for an illness. Coming up, could be assigned for having a better recovery, but sleep, so it's not that you can say low value means this. But it's like an a tendency and the heart rate, variability. If you take it every day, can really give you a good insight into the physiology of your athletes, especially when you don't see him in the morning, it could give you really in the morning, some kind of status. And then if you see, for example, a bad value, let me call like that. You can go into the communication process and asked perhaps how was the night? I was the last days in where the last days in training so that you use it, not as a fact to make a final decision, but that it's one more factor that could influence your decision on that day or even on the next days."