SBR Sport Coaching.

Welcome to the Coaching page. Have a read and then feel free to contact me on 066 236 9187 so that we can discuss your training and racing goals over a cup of coffee.

So, here is what happens:

• I look after our athletes.
• I focus on road runners and triathletes.
• We hold swim clinics, running clinics, a swim squad, track sessions, Zwift rides, Running Camps, a Saturday long run and Sunday long ride.
• We have athletes from all over the country and overseas. Some are getting ready for their first half marathon km and others regularly get podium finishes.
• We use Training Peaks as the app that allows me to write your program and you to record your progress.
• You receive a new training program on a weekly basis. We work out an overall framework with regard to your race plans and then adapt that on a weekly basis.

• You get access to our Monday, Tuesday and Thursday Swim Squad. This does not cover Wahoo Aquatic Center access.
• You get access to our Thursday afternoon track sessions at Country Club Johannesburg in Woodmead.
  
• You get access to our Saturday long runs (10 and 21 km) and Sunday group rides.
  
• You get a weekly email with lots of news and Sport Science notes.
• You get access to a weekly zoom meeting. The focus is on Sport Science and giving you as much information as possible on nutrition, mindset, Heart Rate Variability, coaching science etc.
• Cost. R 650 per month for single sports and R 850 per month for multisport disciplines.

The Coaching Philosophy – Polarized Training Approach.

Polarized training has emerged as a prominent and effective methodology for enhancing the performance of endurance athletes. This training approach emphasizes a dualistic intensity distribution, with a significant portion of training time spent at both low-intensity and high-intensity levels, while minimizing the time spent at moderate intensities. This polarization is believed to optimize physiological adaptations and improve overall endurance capacity.

In polarized training, the majority of workouts are conducted at a low-intensity aerobic zone, allowing athletes to build a strong aerobic base and enhance fat metabolism. This foundation is crucial for prolonged endurance efforts. Simultaneously, high-intensity sessions, such as interval training or threshold workouts, push the anaerobic limits and improve the body’s ability to tolerate and recover from intense efforts.

Research suggests that polarized training can lead to superior performance gains compared to other training models. Athletes following a polarized approach often exhibit increased VO2 max, improved lactate threshold, and enhanced efficiency in utilizing energy substrates. Additionally, this method reduces the risk of overtraining associated with prolonged periods at moderate intensity.

In conclusion, polarized training provides a balanced and targeted approach for endurance athletes, optimizing both aerobic and anaerobic systems. As our understanding of training science evolves, the polarized model stands out as a valuable strategy to unlock peak performance in the realm of endurance sports.

I look forward to having you on the team.

I bring a number of different disciplines into my coaching work. From Kinesiology studies, a Sport Science diploma through the University of Boulder Colorado, National Coaching Certificate via Trifocus Academy and the Science in Sport Cycle Coaching qualification. I have written over 300 articles that can be read on this site.

Feel free to contact me on 066 236 9187 to book either a coffee chat or a zoom chat for athletes who live out of Gauteng or email – roscoe@mailbox.co.za

Regards,
Mike Roscoe.