Pages: | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Renato Canova
Coach
Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 9:49AM Reply | Return to Index | Report Post
After the historical Sunday that changed the Marathon in the World, I like to speak about the young Italian coach of both the athletes at 2:04:27 (Duncan Kibet and James Kwambai). Claudio Berardelli is a very young (27 years), motivated and humble person. He's doctor in Science of the Movement, and from about 3 years works in Kenya.
Looking at the results of his athletes, at the moment he can be considered the coach number 1 in the World in Middle and long distances.

His Marathon runners are, apart Kibet and Kwambai, Martin Lel, Robert Cheruiyot, Evans Cheruiyot, the number 3 in Paris yesterday, the winner of Rome in 2:07:17 and many others about 2:08.

On track,he's the coach of the Olympic Champion of 1500m W (Nancy Lagat), of the World Champions of 800m M-W (Alfred Kirwa and Janet Jepkosgei), and of the new Matthew Kisorio, second behind Mosop in Kenyan CC Trials.

We share without any stupid secret our experiences in training. If I teached something to him, I learnt a lot from his new experiences. We have to learn from the athletes, discovering every time new possibilities in training, due to the different talent and the different physiology of everybody.

So, we are now trying to better understand the connection between volume and intensity, because Kibet and Kwambai have a training of high quality with little volume (130-140 km per week), many times running only once per day. But, at the same time, Martin Lel and Robert Cheruiyot have a training of high volume.

I will explain, step by step, what we are trying to understand and to analyse.
googoogaga
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 9:53AM - in reply to Renato Canova Reply | Return to Index | Report Post
Thank you Renato, looking forward to it.
Renato Canova
Coach
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:06AM - in reply to googoogaga Reply | Return to Index | Report Post
When we speak about Middle and Long Distances, from 800m to Marathon, we always must remember that are event of extension. Better, events of SPECIFIC EXTENSION.

We can classify the type of training we have to use in very simple way, looking at the speed, the duration and the goals :

1) REGENERATION, with the goal to better and faster recover the real training

2) FUNDAMENTAL, having the goal to create the aerobic base for putting in training workouts of higher intensity

3) SPECIAL, being the DIRECT SUPPORT of the Specific Training

4) SPECIFIC, that HAS DIRECT INFLUENCE on the performance

The problem for every athlete is :

HOW IS IT POSSIBLE TO BETTER SUPPORT THE SPECIFIC TRAINING, and the percentage of it inside the global volume we use.
Renato Canova
Coach
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:54AM - in reply to Renato Canova Reply | Return to Index | Report Post
REGENERATION : has the goal to better and faster recover the effects of fatigue after tough training. If the normal basic level of lactate in an athlete is 1.2 / 1.5 mml/l, after a hard workouts (expecially in the lactic zone) the level remains higher for 2-3 days, if the athlete goes to rest. Instead, after an EASY RUN, he is able to remove the residual lactate, and his lactic level can decrease under 1.0 mml/l, with a feeling of wellbeing.

For every event we have different speeds of REGENERATION, but normally the right speed is about 60-70 % of the speed of the Threshold. So, in case of a top Marathon runner, having a Threshold about 2:48 per km, we can speak of Regeneration when he runs slower than 3'40" / 3'45". In this case, 3'45" or 5' have the same effect, but many times running too slowly provokes mechanical problems.
Instead, for a good 800m runner (1'44") coming from 400m, and having a Threshold of 18 km/h (3'20" per km), Rigeneration is running slower than 4'10" / 4'20", but, because the biomechanical difference between the speed of the race (13" every 100m) and the speed of regeneration is very evident, sometimes is better to use other systems (pool, sauna or other situations not involving wrong running technique).
popeye doyle
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:58AM - in reply to Renato Canova Reply | Return to Index | Report Post
very much looking forward to the rest of this, thanks Renato!
mighty porn stache
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 12:26PM - in reply to Reply | Return to Index | Report Post
QFE? What is that?
mighty porn stache
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 12:48PM - in reply to Reply | Return to Index | Report Post
Even if this thread is 'only' 20 post long, we have Renato Canova, dispensing information on the fastest marathoners of the past weekend - which is possibly the fastest weekend of all time with 10 freaking performances under 2:07. So, how bout we all stop trying to roast each other on this thread and let the good information come through from one of the world's top coaches.
2 large rock star drinks
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 12:57PM - in reply to mighty porn stache Reply | Return to Index | Report Post

mighty porn stache wrote:

Even if this thread is 'only' 20 post long, we have Renato Canova, dispensing information on the fastest marathoners of the past weekend - which is possibly the fastest weekend of all time with 10 freaking performances under 2:07. So, how bout we all stop trying to roast each other on this thread and let the good information come through from one of the world's top coaches.


amen, brother! (not flagpole)
TheNorseMan
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 1:00PM - in reply to 2 large rock star drinks Reply | Return to Index | Report Post
Good thread so far...
ukathleticscoach
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 1:05PM - in reply to Renato Canova Reply | Return to Index | Report Post
Very interested to read more Renato
The Rocket.
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 2:21PM - in reply to Renato Canova Reply | Return to Index | Report Post
Dear Coach Renato Canova,
When you talk about "pool, sauna, and other situations not involving wrong running technique", do you mean these workouts are done from time to time to replace the regeneration running for 800m runners? Also what are some examples of these workouts?
The Rocket.
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 2:34PM - in reply to The Rocket. Reply | Return to Index | Report Post
Also, you talk about blood lactates being 1.2 ml/l, etc.. How often do you measure blood lactates for your athlete?
$$$$
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 2:56PM - in reply to The Rocket. Reply | Return to Index | Report Post
who says kenyans dont have money?
http://www.fact-canada.com/LactatePro/lactate-pro-pricing.html?Goshop=Click+Here+for+the+Lactate+Pro+Purchase+Page



The Rocket. wrote:

Also, you talk about blood lactates being 1.2 ml/l, etc.. How often do you measure blood lactates for your athlete?
Renato Canova
Coach
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 3:03PM - in reply to The Rocket. Reply | Return to Index | Report Post
FUNDAMENTAL : We call this BASIC AEROBIC TRAINING. The goal is to be the support for evefry workout of higher intensity.

800m :
Duration 20' - 40'.
Speed : 1,4 - 1,5 slower than the Race Pace (RP)
Examples : Athlete 1'44" (RP 13" per 100m) : 18"2 - 19"5 per 100m (3'02" - 3'15" / km)
Athlete 2' (RP 15") : 21" - 22"5 (3'30" - 3'45")

1500m :
Duration 30' - 50'
Speed : 1,3 - 1,4 slower than RP
Examples : AT 3'30" (RP 14") : 18"2 - 19"6 (3'02" - 3'16")
AT 4' (RP 16") : 20"8 - 22"4 (3'28" - 3'44")

5000m :
Duration 45' - 1:10
Speed : 1,15 - 1,25 slower than RP
Examples : AT 13' (RP 15"6) : 17"9 - 19"5 (2'59" - 3'15")
AT 15' (RP 18") : 20"7 - 22"5 (3'27" - 3'45")

10000m :
Duration 1 hr - 1 hr30'
Speed : 1,15 - 1,25 slower than RP
Examples : AT 26'40" (RP 16") : 18"4 - 20" (3'04" -3'20")
AT 32' (RP 19"2) : 22" - 24" (3'40" - 4')

HM :
Duration 1 hr 20' - 1 hr 40'
Speed : 1,15 - 1,25 slower than RP
Examples : AT 59'47" (RP 17"):19"5 - 21"2 (3'15" - 3'32")
AT 1:10:40 (RP 20") : 23" - 25" (3'50" - 4'10")

MARATHON :
Duration 1 hr 45' - 2 hr 30'
Speed : 1,1 - 1,2 slower than RP
Examples : AT 2:05'(RP 17"7): 19"5 - 21"2 (3'15" - 3'32")
AT 2:49' (RP 24") : 26"4 - 28"8 (4'24" - 4'48")

How is possible to see, the speed of 800-1500 are the same, the speed of 5000 and 10000 are very close, and the speed for HM and MAR are the same. This means that, with a correct methodology, WE CAN HAVE A STRATEGY FOR MOVING IN TWO YEARS FROM ONE DISTANCE TO THE LONGER USING THE SAME SPEED BUT EXTENDING THE DURATION.

The BASIC AEROBIC MILEAGE is the first step for building up the ENDURANCE. We need to increase it during the first 3-5 years of career, after is no more so important.

The next step regards the SPECIAL ENDURANCE.
The Rocket.
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 6:13PM - in reply to Renato Canova Reply | Return to Index | Report Post
Kibet and Kwambai run 130-140km/week. Thats it? Its hard for me to imagine people getting so good in the marathon off a high of 86 miles per week. Amazing!
Coach D
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 9:06PM - in reply to The Rocket. Reply | Return to Index | Report Post
We'll find out when Renato has the time to tell the story. There was a South African team a few years ago that had international success with this kid of mileage--but a LOT of intensity.
Coach Italians!
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 9:30PM - in reply to Renato Canova Reply | Return to Index | Report Post
Instead of coaching a bunch of Kenyans he should coach Italians. Then we could see how good of a coach he is.
ramses
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:04PM - in reply to Coach Italians! Reply | Return to Index | Report Post
Why? They don't have the desire and work ethic of Kenyans.
NativeSon
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:12PM - in reply to Coach Italians! Reply | Return to Index | Report Post

Coach Italians! wrote:

Instead of coaching a bunch of Kenyans he should coach Italians. Then we could see how good of a coach he is.


It doesn't matter. This coach produced wonderful results on Sunday. His two students join three other guys who have broken the 2.05 barrier. It is a small club of five athletes.
hold the phone
RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training 4/6/2009 10:32PM - in reply to Renato Canova Reply | Return to Index | Report Post
Thanks for posting this information, Renato. I and many others look forward to reading more.
Pages: | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |