SpeedCoach Mobile

If you have an iPhone 3GS or iPhone 4, go to the App Store and pick up SpeedCoach Mobile. Yes, it’s costly for an app, but compared to the alternatives, this is an extremely inexpensive and awesome piece of kit!

SpeedCoach Mobile is licensed from Nielsen-Kellerman (NK) and takes their SpeedCoach to a whole new level.

On my main screen, I have 10 fields with pertinent information displayed at a time. Everything from stroke rate, and meters per stroke, to current speed, 500m pace and distance remaining in the current work piece. This is used for immediate feedback while training or racing.

You can build practice plans within the app and execute them on the water. All training sessions are maintained in a history with the ability to export to a tcx file to import into Garmin Training Center for further analysis. I use the history during training sessions to analyze each work piece to better tailor our training sessions to our results in near real-time.

Configuration

SpeedCoach Mobile can be configured for rowing, it’s genesis, paddling, or Dragonboating. This allows SpeedCoach to tailor it’s stroke detection to the appropriate sport, making it as accurate as possible. Stroke detection uses the iPhone’s built in accelerometers, and has additional sensitivity settings in the app’s advanced settings. Each of the data fields on the main screen are selectable from a growing list of data sets. These are well thought out, making it a simple process.

Workouts

Creating workouts is also a simple process. You have the choice of creating repeating interval sets, with the work piece based on time, distance or a number of strokes, and the rest piece based solely on time. You can also create custom sets, with multiple interval progressions. Each interval has the same selectors of time, distance and stroke count, and the related rest. With this set of options it is easy to create most any practice plan to run your practice by. The one drawback of the workout creation process is that the is no way to repeat individual interval pieces within a custom workout, so creating a pyramid set, for example, needs an entry for each step, and all repeats are manually entered.

Using it

When you open the app, it comes up in with the Just go workout chosen by default, so if you just want to track your paddle, then hit the start button and away you go. You will get all the feedback from the data fields you selected as seen in the view below.

In order to select a specific workout from those you have created, hit the Workouts button and select the workout. You can select a 15 sec, 30 sec or no countdown. Once you have the app activated, you will hear a 15 second warning bell prior to each work piece, and an siren at the end of each work piece. The siren had my paddling mates worried at first, as it sounds like a police siren… Kinda fun.

On water feedback comes in two forms, first the immediate readout, which uses the previous 10 strokes to calculate your current pace, stroke rate and other calculated fields. The second form is found in the History tab. Once there you will see the your workout history and be able to dive into more details by work piece. You will see selections for each workout type accomplished on any given practice time, and within the detail you will see the Interval number, the time, distance covered, # of strokes, average speed, average stroke rate, and heart rate (if using one of the additional monitoring devices available) this information is great to test options in race plan, or see the difference in feel vs. reality. (i.e. a higher stroke rate always “feels” faster on the water, but may not be.)

Conclusion

Having tools that provide this kind of feedback and result can only make us better coaches and athletes. The key is coming up with the testing plan based on this feedback, and implementing changes that the athletes can carry out without impacting other aspects of the race or practice plan.

We have used Speedacoach to aid in choosing the best stroke rate by race length, racing start and finish. I have seen this tool help carve more than 10 seconds off a 500m sprint time in Dragonboat and outrigger canoe.

This is HUGE.

The Garmin 305 (or other like device) brings GSP into a small waterproof package, that aids athletes of all kinds. Here I will discuss how I’ve used the Garmin to aid our on water dragonboat training.

Basic GPS Tracking

The first place I used the Garmin was in GPS tracking and as a heart rate monitor. This does a fine job of cataloging your training sessions. But I wanted more, and the Garmin delivered.

Programmed Practice Sessions

Time Based Interval pieces

The first area I used the Garmin was for time based pieces such as 3(4 min power, 2 min active rest) on each side or 3(4'p:2'ar)2s.Within Garmin Training Center, this is a simple thing to program into the 305.

Go to Workouts, then create a new workout (is use Other as the type for paddling workouts) then click the (+) button to add the pieces of the workout.
First add the warm up – It’s a Workout step where you set “Go until: Time”, then enter your warm up duration.
I add a warm up step for each side, then an additional 1 minute step to warn me of the upcoming interval session start.

Then I add a repeating set of steps representing one Interval on one side. For a workout where I want the above 3(4'p:2'ar)2s I will end up with something like this within Garmin Training Center:

Repeat the steps below 2 times:
   [Warm Up] Go for 5:00 min:sec.
[Interval Warn] Go for 1:00 min:sec. 
Repeat the steps below 6 times:
   [4' Power] Go for 4:00 min:sec.
   [Active Rest] Go for 1:00 min:sec.
   [Changes] Go for 1:00 min:sec. 
[Cool Off] Go until I press the 'lap' button on my device.

Distance Based Race Pieces

The following from Garmin Training Center represents 2 500m race pieces on each side from one of our recent sessions

[Warm Up] Go for 6:00 min:sec. 
[Warm Up] Go for 6:00 min:sec. 
[Racing Starts] Go until I press the 'lap' button on my device. 
[30 Seconds] Go for 0:30 min sec. 
Repeat the steps below 4 times: 
   [500m] Go 0.5 Kilometers. 
   [Cool off] Go for 2:30 min:sec. 
   [Active Rest] Go for 2:30 min:sec. 
   [Changes] Go for 1:00 min:sec. 
[Cool off] Go until I press the 'lap' button on my device.

In the above distance based pieces you select “Distance” under the Go until: popup and enter the distance you require.

While GPS is great for long distances, it is a little loose for these short distances, but it does the job from a training perspective. You should not trust the times you receive as gospel, but they will give you good feedback that you can incorporate.

Garmin Reporting:

You can get some nice visuals from the Garmin Training Center as well.

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There are two simple ways to accomplish time trials for dragon boat paddlers. First, in the gym is the rowing machine or erg time test done either on a Concept2 or like rowing machine in standard rowing mode, or with a dragon boat paddle attached. If you are lucky and have access to the new Kayakpro Dragon Boat specific erg, use it! Rowers use a 4 minute time to test total distance covered as a gauge of fitness. A good time to use for Dragon Boat paddlers is between 2 and 4 minutes. You then rank paddlers by distance covered.

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UPDATE: 112/2/10: After some comments, here's a plain english version first:

Advanced athletes and coaches can gain a lot by breaking down the key factors (actions, abilities, capabilities) that contribute to success in thier sport into bite size chunks so that they can be addressed individually. This makes a clear distinction between the "whole" and an individual "ability." Then, as a group, rank these key factors by their importance to the sport. Then, individually, rate how you match up to those key factors. Yes, this is very much like corporate performance management, but it works.

Athletes learn that they affect their performance by their bias. Each athlete contributes to their individual training needs by defining the most important factors for excellence up front. It also gives the coaches a way to speak to athletes based on these defined key performance factors as opposed to generalities. If an individual athlete scores themselves a 6 in ability in a key factor that was ranked a 10 in importance, then that factor needs improvement. If on the other hand an athlete scored a 9 on a key factor that was ranked a 9, then that is a strength to celebrate!

Original:

Performance Profiling consists of assessing relative strengths and weaknesses of the athlete. These can then be used as a means of planning training, and maintaining motivation. What makes up a Performance Profile?

Paddling Construct

A construct is a fundamental ability or aptitude necessary to excel in your specific sport. Paddling constructs would be those that are necessary and beneficial the sport of paddling.

Why do we want to define these?

Initially, because it allows us to talk about the individual abilities in a common way, but more importantly, it allows us to define those aspects that are most important to us. After defining these and agreeing on the necessary aspects for achievement in paddling, we can plan effective progressions to benefit the team’s performance. Additionally, by rating our own performance in relation to each of these constructs, coaches gain necessary tools and buy in from the athlete to help individual paddlers succeed.

Below is a sample list of constructs:

• Strength
• Speed/Power
• Focus
• Rotation
• Desire to train
• Catch
• Compression
• Pull
• Exit
• Return
• Concentration
• Reach/stroke length
• Enjoyment
• Efficiency
• Style
• Technique
• Finish
• Water feel
• Desire to win
• more/less?

After creating your list, again the above is a sample only, we need to rate the importance of each construct as a team on a scale of 1-10.

• Strength 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Speed/Power 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Focus 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Rotation 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Desire to train 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Catch 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Compression 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Pull 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Exit 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Return 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Concentration 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Reach/stroke length 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Enjoyment 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Efficiency 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Style 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Technique 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Finish 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Water feel 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Desire to win 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• more/less?

Once we have these, we should each rate our own achievement in each construct.

• Strength 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Speed/Power 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Focus 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Rotation 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Desire to train 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Catch 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Compression 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Pull 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Exit 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Return 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Concentration 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Reach/stroke length 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Enjoyment 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Efficiency 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Style 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Technique 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Finish 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Water feel 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• Desire to win 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
• more/less?

The idea is for the team to come together as a group to define these and their importance to the sport. Simply by doing this, the team will learn three main things. First, there is a lot to the sport of paddling. Second, they will learn what the team as a whole deems important. Third, each athlete will rate themselves individually in relation to these specific abilities, as opposed to attempting to evaluate themselves as a whole. The last is of primary importance, as it will open many athletes' eyes, and give a clear indication of their individual weaknesses and strengths! This can also apply at the team level, simply by combining the scores into an average for each construct. The team can then see where they stand overall in relation to where they want to be.

The next step is for the coach to evaluate each athlete, and discuss any discrepancies with the athlete self assessment. This gives the individual paddler a very good idea about appropriate goals or areas to focus, and the coach the tools to get buy in to develop the necessary skills.

These ratings should the be revisited regularly, with the hope that the difference between importance level and achievement level diminishes over time!

I love Win-Win scenarios, and this provides one of the best.