02/01/12 SuperCoach FAQ

S pe Coach FAQ, Te m , and Concep

Thi i a "li ing doc men " ha ill g o a needed o e he co e of he ea on. Al o, he e' no need o p in i o
a a efe ence -- e'll be b ilding in "link " f om he o ko di ec l o he ele an e m o aining i e. When o
click on an highligh ed o d i hin a o ko , o 'll go aigh o he de c ip ion -- p e cool!

GENERAL TRAINING

Do I ha e o o n a hea a e moni o ?
Ho do I inco po a e o he po in m o ine?
Wha doe "de cending" mean?
Wha doe "b ild p" mean?
Wha doe an "In e media e Se " do fo me?
Reco ding Yo P og e
P ope Ea ing G ideline
Inc ea ing In en i ie
In e al Wo ko In c ion
Ae obic In e al G ideline
Ta ge Hea Ra e When Racing

SWIMMING

Wha if I can' fini h he im o ko on ime?

Choice ("Non-F ee"): P ac icing Diffe en S oke
S imming Kick D ill
"Loco" S im
S imming "P ll" D ill
Co n ing S oke Pe Leng h
U ing S im Paddle
Kicking on Yo Side

CYCLING

Gea ing P amid fo Wa ming Up

I ola ed Leg T aining
"VG" Se : Va iable Gea ing o Mi Thing Up
C cling "Spin" Cla e
Op imal Cadence fo C cling and R nning
Wha A e "J mp "?

RUNNING

"In & O " R nning In e media e Se

P ope R nning Fo m
R n-Up o Ge Yo Read
Wha ' a " empo n"?
"Tempo P amid" R n
Op imal S ide Pe Min e (SPM)
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02/01/12 SuperCoach FAQ

W I WALK HR ?!
W ' MAF & ?

GENERAL TRAINING

Do I have to own a heart rate monitor?

T S C .T
; .T ,
- , ," ".

How do I incorporate other sports in m routine?

W , .M -
, - , . ,
.H ' :W , -
, ' .T !A ,
, -
(M F , ).

What does "descending" mean?

I , " " .T
(
) .G , '
.A ,
, .

What does "build up" mean?

U , ," "
.F ,4 50 B U 50
, ( )
50.

What does an "Intermediate Set" do for me?

T
.T ,
.B ,
' .T
.T
.

Recording Your Progress

W - - , ?B
, , ,
.C
,
K R .

K - S C
.C
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02/01/12 SuperCoach FAQ

e ec a i . If he d , he ae ac . If he d ' , he a ea ha e he ca aci e
e ai i g e de a d he e f ei e e ca be ade.

A e ce e a ac ge i eac e -ba ed ai i g g. A i e, effec i e g a ha ha

bee e e e cce f f a ea -- a d a he fi i- g a a ai ab e, bac i he a e '80' -- i
The A h e e' Dia . The ffe a de ai e i ha ca be d aded di ec f hei eb i e; chec
he e f f he de ai , i c di g ici g.

P ope Ea ing G ideline

Q e i :
"O e e i I ha e i d i h he e ce eigh I' ca i g. I a i g di a ea a d I' g e i g
he a e f eigh - a i c ea e a he ai i g d a i i c ea e...Sh d I be die i g a g ide he ai i g
c d hi ead e a fa ig e?
D ha e a i i dec ea i g ca b i fa f ei a d fa ( i e he PR*Ba die hi g?)"

O A e : Be ca ef he die i g -- a ea e , hich ea a ba a ce f ca b , ei , a d
g d a i fa (e a i gi i e i , 100% a a ea b e, b i ed fi h). Of c e, ' defi i e a ch he
d ( g?) ee ff i he ea S i g, a d ' c i e i d e he c e f he e h .B
ba a ci g he ca b / ei /fa gh 40%/30%/30% ( i h bei g idic e ic ab i ) i e ab e
b fa , a he ha c e, a he d a i i c ea e.

Le e e ai he ba a ce i e b ief e : We a e i e a ce ai a f ei d ce/ e e i h ce
fib e , e c; he e i a de i ab e a f ca b h d a e e e i h g c ge e ( a ca b , h e e , i
c i i ee f hac & ' be a e h g a e e i g); he high a i fa ac i e "ca ic
ba a " ac a he fee c f ab f af e ea i g.

I' e e e ie ced b h ide -- ea i g i e a h e, a d i g ba a ce i a e -- a d he ba a ced a ach ha

ef e i h e c e a a he a e ea b d eigh . C ea " e i e" he ea e .

Inc ea ing In en i ie
Q e i : "D i g he ( a i & bi e) I ice i a e a hi e i c ea e HR i e i 75%
84%. H g h d hi a e?"

O A e:I i a e ge a fi , b a b d ge be e ada ed hi ai i g HR i be ic e
eac he i c ea ed ad. Be ie e i , highe HR' a e a ig f be er c di i i g, i ce b d i
e di g a i c ea ed eed f ge b bea i g hea (a c e) fa e , i h eb d e e bea .
S , d he be ca ihi ; b d i ge be e a i e h .

In e al Wo ko In c ion
We ha e beg de c ibe i e a e i i e f di ance (b h E g i h a d e ic i )a e a ime.
Thi i d e he fac ha a f a e i g diffe e i d ai e de , a d e f a e idi g ide.

The a i e e he e e i i ci i e he di a ce fig e fi , ided ha fi i h i hi 30

ec d ( e e ) f he gge ed i e a i e. If fi d ha c e i g he i e a di a ce a e ig ifica
e ha he gge ed i e, ee idi g/ i g i he i e g ide i e i e ; if c e i g he di a ce d a e
e i e, he i a he gge ed i e, g i gi he ec e ha e bef e a i g he e i e a .

Ae obic In e al G ideline
Q e i : "I a ed a e hi g ab i e a .F e a e, i a f he h ee , a ha e' e
ed d 1:30 @75%, he :30 @60%. M fe i a e ge ha 30 ec d ge HR d
60%. I i if HR e e a e i ha bef e I a agai he e i e a ? If I ai f HR ge
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02/01/12 SuperCoach FAQ

60%, !S , " " ,

I HR ?"

O A :G !F , 75% ' -- M HR
(220 - , 5 / 5 ),
HR .W ' 80% 75% ' .

S , ' HR 60% -- '

!T .T , '
HR 10% .T
, 15-30 .

Target Heart Rates When Racing

T .T
AT (88-92%), AT.

F -I , HR 75% 85%, 10% (

) AT. T ( ,W !),
.

F , I - 75%
.B HR -- " " --
.
I , ' .F
!

SWIMMING

What if I can't finish the swim workouts on time?

I' ' -- " "
, , , (
).

I , " " ( , "ALTERNATE SET")

.

Choice ("Non-Free"): Practicing Different Strokes

W "C ",
.B -- , , --
- .Y ' ,
.

T "IM" (Individual Medle ) , , ,

( ). W , IM
, .

Swimming Kick Drills

S K
.T : ,
; , , ; -
- " " " "

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02/01/12 SuperCoach FAQ

side, holding this position for 12 kick "beats". Then - without stopping - rotate through one arm stroke, leaving
ourself l ing on the other side with our arm positions reversed. Kick 12 beats on that side, and then repeat this
process up and down the pool.

Unless specified otherwise, practice our freest le kick, as this will make our swimming in races more proficient -- a
strong kick helps keep our bod more buo ant and, thus, allows ou to spend more of our energ moving forward
instead of keeping our bod on the surface of the water.

"Loco" Swims
A "loco" swim (short for "locomotive"), is a progression of alternating eas laps with fast laps to produce a fartlek
effect. In a 1000 loco swim, ou will begin with 25 eas /25 fast, then continue with 50 eas /50 fast, 75 eas /75 fast,
100 eas /100 fast, 100 eas /100 fast, 75 eas /75 fast, 50 eas /50 fast, and finall 25 eas /25 fast.

The fast laps should be done at a controlled, high intensit , while the eas laps are used for recover . It's important to
continue swimming, without stopping, throughout these swims.

Swimming "Pull" Drills

Pull buo s are those white st rofoam aids that are pressed between the thighs when we want to isolate the arm
strokes in the pool. Paddles can be used in conjunction with pull buo s to help heighten sensitivit to technical errors
ou ma be making in our stroke and to overload the upper bod to increase the cardiovascular/muscular aspect of
the workout.

Counting Strokes Per Length

Your stroke count (# of strokes taken per length) is an important indicator of swimming efficienc : the better
swimmers take fewer strokes per length. The most efficient swimmers are able to maintain a consistent, low stroke
count even when swimming at ver high intensities. As a point of reference, world class distance swimmers will take
between 10-15 strokes a lap during their freest le races, and between 8-12 during moderatel hard workout swims.

Using Swim Paddles

Using paddles is a great wa to overload the upper bod to gain swim-specific upper bod strength. Also, paddle use
will magnif whatever weaknesses ou have in our stroke or muscle endurance.

However, guard against becoming dependent on paddles. Man swimmers swim faster when using paddles -- and
therefore end up using them most of the time! Using paddles too much can lead to shoulder injuries and will almost
certainl cause our swimming skills & general speed without paddles to deteriorate over time. We therefore instruct
ou to utili e them sparingl -- the can be ver effective tools for improvement if the 're not overused.

Kicking on our Side

Kicking on our side helps ou learn proper bod positioning in the water. This drill involves kicking on our side for
10 kicks, then taking 3 full strokes before switching sides, and finishing with 10 kicks on the other side. Continue
with this routine up and down the pool, resetting our "counter" ever lap.

Concentrate on getting good rotation through our shoulders and trunk while stretching out our arms at the front of
each pull (called the "catch" section).

CYCLING

Gearing P ramid for Warming Up

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02/01/12 SuperCoach FAQ

A ,
" ". T 90-95
.

B ( 4, 5, 6:00);
1:00 (3, 4, 5:00). Y
, 1:00. T , '
!

Isolated Leg Training

I L T ( "ILT") .W
( , 42 19)
.W ,
, .T - -- .
A ( 20 ), 10
- .T " "
; .

A .A
, .T
!

CompuTrainer Note: ILT - --

. M . T
-- --
. T " " .

"VG" Sets: Variable Gearing to Mi Things Up

V
, " " .T
, " " : , 100
; 90 ;
80 .A "VG" 42 (
) 13, 42 15, 42 17.

D "VG" S , .T
- 110+ , 100
, 90 .T : #1 , #2 , #3 .S
.

CompuTrainer Note: VG S S ,
. Y ,
.

C cling "Spin" Classes

"S " ,
.

M '
, .F
I :

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02/01/12 SuperCoach FAQ

. The c c i g e i i g a f ha da i a "big a ge " ;

. Y d ha e a he "big a ge " f ei he i g i i g a ed f ha da ;
. Y ee HR i he ec e ded i e i ie ecified i he e i ha a e e aci g.

Fai e gh?

Optimal Cadence for C cling

L f a a i a d di c i ha a e ace h gh he ea i he c c i g a e a ega di g he i a
cade ce f i e ia i g. The ea i gf da a e' e ee i ed de e i i g ha cade ce he i e
ia i ed a d he e a ed e . The i a e c c i e d ag ee ha he i a i e ia i g
cade ce i a d 85 .

H ee, e e i e i a be ee 90-100 ,a d e c ci (I d ai , i a ic a ) g e e
highe 110-120 d i g 40K a eff . S i i g a 90-95 i ea e eg -- a d e ecia
ee -- fee i g e e ed ha he da a e cade ce.

What Are "Jumps"?

"J "ae h b f eed hich a e acc i hed b i c ea i g cade ce ic hi e h di g he
a e gea . The highe i e i e e h d be acc a ied b a e ea e f e i , a he ha he ica ee h-
g i i g -- i fa i a e a ed fa hi .

RUNNING

"In & Out" Running Intermediate Sets

"I & O " e a e a i g i e edia e e ge e a d e a he ac , af e a a a d bef e begi i g he
ai e . The idea i he a e h e di a ce ( a 100 200 e e ), a e a i g high i e i ( he "i "
ec i ) a d i e i ( he " " ec i ), f a a f 5-10 i e . If ae ef i g hi e he ad
a he ha he ac , he ca b i e 30 ec d f he "i " ec i a d 45 ec i f he " " ec i
- ef i g ab 4-8 "i a d " ai .

Y f h d be ea d h d e ai igh fee . A ef h ee f he e ge
id f a igh e a be fee i g i ide a i g -- hi i he h e idea f he e . Af e a d ,
ha e i b , a e a fe d i f a e b e, a e a fe e a e ab he ai e , a d he
ge b !

Proper Running Form

I ' be hi f e i gf "f b ":

H d head i a d ee face e a ed;

L a he g d, ab 15-20 a d ahead f ;
Kee eb e be -- ha d h d be ab ai -high;
Kee a i gg i g aigh f a d & bac -- d ' e a c e ac b d ;
D i g ge di a ce , ha d h d " a e " ab 12 i che ;
Mi i i e gai ( he di a ce be ee ee a f ide);
Y fee h d i e he g d he ide idd e ( he hee ), a d eigh h d he
i edia e f ad ad e .

G d habi c e ih f ac ice -- a e i e f i g ec i e ,a d a f c ed --

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02/01/12 SuperCoach FAQ

" ".

Run-Ups to Get You Read

R - , .P
10-15 " " ,
.

O , 5 60
40 .Y
.Y 3 6 - .A ,
, !

What's a "Tempo Run"?

A
.T 30 , 8-10 2
.

T , 10 -- 85% .A ,
.D '!W ,
/ .T
AT, 30 2+ .T
.

"Tempo P ramid" Runs

A "T P " .T
.A 20:00 :

(4:00 @70% / 1:00 @60%); (3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%); (1:00 @85% / 4:00 @60%) --
70% (4:00),
(85%) .

Optimal Strides Per Minute (SPM)

T - :

Leg turnover should be done at 180-190 foot strikes per minute.

T 90-95 ("SPM"), " " ,

( ) .I' -- A
.

W HR 70% ,
90-95 , .E 70% ( ),
80.

What if I have to WALK to keep m HR down?!

T .W ' ,
, ' HR 75%. O ,
, !

"I' , !"

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02/01/12 SuperCoach FAQ

"I' WALK !"

O , "G !" H ,I ' -- '

( ,
),
.B ' -- ,
.S ' , , ,
-- HR 75%!

What's a MAF test & how are the done?

A MAF (M A F ) , D.P M , ,
- ,
.

B 20:00 , , 65% .

W ' , ( ),
.B HR 75%
-- -- ,
, !B HR 75% -- ! --
- .

R .Y 12-18
75% 1:00 ... ' !

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