JBST New Athlete Dan McHugh
Signed up online: 7th October 2002
Contract signed: 11th October 2002
Coaching started: 12th October 2002
Coaching package: e-Coaching Standard
Before JBST: Dan was training too hard, did no specific fitness testing, nutrition was a bit hit and miss and he needed to change a few things. He was clearly over training from the work he was doing verses the results he was getting back.
Now with his anaerobic training dramatically reduced he has found less aches and pains, improved enjoyment in training and some aerobic mil changes that have quite literally amazed me. From a very over-trained athlete he is already transforming into an aerobic-monster...
Aerobic mile Changes so far with JBST:
25th October 2002:135 HR = 9mins 20 secs
145 HR = 9mins 12 secs (10 beats more but only 8secs/mile faster)
155 HR = 7mins 56 secs
6th November 2002:135 HR = 8mins 00 secs (dropped 80 secs or 14%)
145 HR = 7mins 40 secs (dropped 92 secs or 15%)
155 HR = 7mins 10 secs (dropped 46 secs or 9.6%)
165 HR = 6mins 40 secs (new level of test)
20th November 2002:135 HR = 7mins 40 secs (since 25th Oct a drop of 100 secs or 17.8%)
145 HR = 7mins 25 secs (since 25th Oct a drop of 107 secs or 19.3%)
155 HR = 7mins 03 secs (since 25th Oct a drop of 53 secs or 11.1%)
165 HR = 6mins 33 secs (since 6th Nov a drop of 7 secs or 1.7.5%)
As Dan put it: "The lesson here is (I think) is that my legs are fresher, I am not that much fitter. Also I can still feel the weekends running. I think it does show what over-training can do to your performance - and that initial indications are that I have been overtraining for the past 2-3 years. The times I obtained here are closer to what I achieved 3 years ago when I was going quite well. I then did about 6:20 for 1 mile at 165bpm. You may just have a convert on your hands because these results are much better than the last results, in fact I can honestly say I am quite staggered by these."
Weight Changes so far with JBST:
JBST SMART Approach:
1. Build base with HR control, reduce run club anaerobic (ego) sessions.
2. Test for aerobic fitness across all sports to see for improvement.
3. Look at dietary tweaks to slowly reduce body weight.
JBST SMART Lessons:
* Over training due to training too fast is addictive but aerobic results are very rewarding.
* Building a base means you can race faster in the future (but not now!)
* A Heart Rate Monitor is an essential tool for many runners/triathletes/cyclists.
