A very welcome return to ‘Paddy the Performance Coach says…’. The first in a series of training sessions for you from him! There will more all the time so keep coming back to take a look and get the advice you need to race your best at NJIRC2012.
“NJIRC is March 23rd, have you got it in your Diary? Download your entry form and permission letter at www.londonyouthrowing.com/njirc/how-to-enter/ Have you got permission from your teacher/school to attend?
Time to set those goals. What distance/time are you doing? Check the rules www.londonyouthrowing.com/njirc/rules-regulations/
It’s a big day so lets go for that Personal Best. 18 sessions to go
First of all lets establish a baseline for our performance. Double-check the rules to ensure you are doing the correct distance.
Record your score in a little diary. Ask yourselves the following questions
> What was the profile of your race?
- Did you start fast and hold on, did you keep the same split from start to finish or did you start a little to softly and work hard at the end. All strategies are valid but which is the strategy that is going to suit you best on race day.
- What was your rate?
> A good rate for a race depends a little on the distance. The shorter it is the more strokes you should take. Year 7’s and 8’s should be thinking about a rate of 32+ (rate = strokes per minute). Year 12 and 13’s doing the 2000m should aim for 28+. It comes down to the individual but it must be higher than you think or you will not take advantage of everything your body can do.”