Why Paavo Works:The Oxygen Delivery SystemBY STEVE LONG

Philosophy

Successful people find ways to be successful. Unsuccessful people make excuses.

It’s just right for us!

The “easy way” is NOT the right way.

We are here for a reason.

So many more…

Roles of a Coach

Entrepreneur (create something) A person who organizes and manages any enterprise, especially a

business, usually with considerable initiative and risk.

An employer of productive labor; contractor.

So what drives a successful business?

Mission statement?

Culture?

Identity?

Identity?

Workers?

“The strength of the pack is each wolf, but the strength of each wolf is that pack.”

Roles of a Coach

Salesman (sell it) David vs. Goliath

Who is buying what you are selling?

What are your advantages and disadvantages?

Visibility?

Philosophy?

Tradition/History?

Culture?

Community?

Pipeline?

Roles of a Coach

Educator (teach it) Knowledge: Get it. Learn it. Use it. Live it.

“You’re never really smart, until you realize how much you don’t know.” ~Somebody really smart

You grow. They grow. You grow. They grow.

Barista (grind it) If you don’t, they won’t.

Lead by example.

Roles of a Coach

Mechanic (get it going and keep it going) You are in charge of keeping the machine running.

If it breaks, you gotta know why it broke and how to fix it.

If you don’t know why you put the sparkplug in the engine, then you’re not the guy to give it a tune-up.

THIS IS PAAVO!

Limits of our Sport

Training Sport (no “defense”)

Physical Energy Systems (energy is created when ATP is broken down)

ATP must be present for a muscle to contract Alactic Anaerobic (Stored ATP, ATP-CP)

Anaerobic

Aerobic

Time (time capsules)

Mental

Social

Environment

Emotions

Spiritual

Energy Continuum

Energy Demands vs. Time (min)

Energy Demands by Race Distance

“The Dance”

Lactate Threshold

Physiological Adaptations to O2 Delivery System

Lungs (increased oxygen into the blood stream) Breathing rate (moves more oxygen)

Volume (moves more oxygen)

Respiratory muscle endurance (diaphragm, intercostals)

Increase in the number of capillaries (oxygen absorbtion)

Increase in the number of alveoli (gas exchange)

Heart (strengthens) Wall thickness and chamber size (stroke volume)

Physiological Adaptations to O2 Delivery System

Arteries Elasticity/Dilation

Note on warming up

Capillaries Increase in number and density

Muscle Cells Mitochondria

Increase in number, size and location

Chemical transport of nutrients

Happens over time (hours on the road)

Our #1 Goal as Good Mechanics

SUPPLY OXYGEN!!! You play the way you practice!

This is why the O2 Delivery system is so crucial to our TRAINING SPORT!

O2 supplies roughly 90% of the energy demand for a 3200m or 5k runner.

You can’t forget the 10%, but the focus needs to be on O2 delivery.

THIS IS PAAVO!!!What is excellence?

What is mediocrity?

Doesn’t everyone want excellence?