SESSION: How to Create a Session - COACHES AND PERFORMANCE SUPPORT
Sessions Creation
To create a NEW session either click on the + sign on the top right of your screen, on the + sign at the bottom of the app or alternatively click in the day you would like to create the session for
Click on New session at the top left
Populating Basic Information, Day Time, Location and Tags
Session Name
Keep it basic as these pops up in the weekly calendar
E.g.
4 x 2km Threshold
8 x 300m race pace
Date and Time
Select start and end time - this will pop up in an athletes calendar
Location
Add a location pin by click on it and adding a pin
For Paddling sessions please pick a pin in the middle of the lake/canal just where you train as that way the system will pick it up as a paddle session and not a road bike session
Once that is added your top 5 most used locations will automatically pop-up
Session Description
This is where you can add in full-session content and include things like
reps
duration
recovery
For Example
Race warm-up
2 x 300m standing max effort
2 x 100m standing max effort
All efforts on a 10min base
5km warm-down
Tags
These are important. if you are a member of a couple of squads then by adding a tag you can opt to view one squad only.
For Sprint , please add the following Tag.
NCEW - NCE Women
NCEM - NCE Men
NCEP - NCE Para
QAS - QAS Squad
SASI - SASI Squad
NSWIS - NSWIS Squad
WAIS - WAIS Squad
Age group racing, if it is U21 or U18 please add in U21 as a tag, U18 or U23 as examples
For Slalom
NCESM - NCE Men
NCESW - NCE Women
NPA - Non-NCE and NPA categorised
NES - National Emerging Squad
NDS - National Development Squad
Age group racing, if it is U21 or U18 please add in U21 as a tag, U18 or U23 as examples
Adding Athletes and Coaches to a Session
Squads
Go onto the training squad that you are looking to plan the session for
Attendance and Permissions
Click on Add people.
Whoever you click on will populate their weekly calendar, so they know what sessions are planned.
Athletes
You can add as many athletes into the session as you would like. If you want to add athletes from a different group, you can also click into that group and add that particular athlete.
We suggest you only click on the + button when adding an athlete rather than the right-hand button or the pencil button. Click on the + BUTTON only means the athlete can VIEW the session but NOT EDIT the session.
Staff
If you would like to select your whole team of staff, click on the right hand select all button and it will populate all staff.
The plus button means you have added staff to the list, the pencil button means a staff member can edit, or if you click on the third column, they can see the session and edit the session.
Training Session Specific Information
Sport
Select the training modality.
Do not use Paddling, rather be as specific as possible with paddling modality using.
Paddling - Flatwater
Paddling - Whitewater
Paddling - Ocean
Paddling - Moving Water
Total Time
Add in TOTAL TIME as ACCURATE as you can so as soon as they step into the boat to stepping out of the boat.
Planned RPE
Please add an session RPE on the scale for all sessions. The athletes will not be able to see this planned RPE.
Intensity/Velocity/SR Distribution
You can fill in as many or as little as you would like. However, we recommend you fill in at least one of them as this will allow us to look at Planned v Actual banding of speed,
You need to fill in total time of the planned session and it will automatically calculate time in each band as you move the slider.
For SPRINT suggested use SR to plan a session
For SLALOM suggested use speed intensity from the training zones and then you can move the slider across to give an ESTIMATE of TIME in each zone.
FOCUS
If there is a particular focus for a session you can click on the ones that are applicable. This is optional.
This metrics are an additional extra and provide an extra level of detail as to how the loading is planned across the training zones.
are important as it will allow us to compare planned v actual training in the different intensity zones.
Coaches have multiple tools to plan training via heart rate, speed, or stroke rate. Generally Stroke rate is the preferred planning tool.
For example if the session is 6 x 50m off a 1and the session time is say 80 mins then in theory around
~1 min would be in T6
~50 mins might be in the T1 zone in between efforts
Then need to account for race warm-up so how much time was in zone while warming up
e.g. 15 mins T2, 3 mins T3, 1 min T4, 1 min T5
All should add to 80 mins in this example
Paddling Sport Selection
Paddling Flatwater- Use for efforts done on flatwater (i.e. sprint kayak training will always pick this option). This option will also be used for Slalom on the flatwater, this also includes if gates are used on the flatwater as well
Paddling Whitewater- Use for artificial or natural course (Grade II - III)
Paddling Moving Water- Use for artificial or natural course (Grade I - II )
Paddling Ocean- Use for Surf-Ski or Ocean ski sessions
Paddling Resisted- Use for resistor sessions where the majority of the session will be done with resistance
Indoor Paddling- Use for kayak ergometers
Running - Running
Lap Swimming - Pool Swimming
S&C - Gym
Other - may include board paddling or surf ski
Adding Efforts
Efforts should be added if you would like a breakdown of any efforts during the session. If for example it is a 15km aerobic it is very likely you would not require any detailed analysis of segments so you would not add any efforts in.
However, if you would like a breakdown of the efforts in a session, say for example a 6 x 300m then you will need to add the efforts section in and see below for the different options.
You will also need to consider if the efforts are going to be added in manually from hand timing or going to come from a GPS as this will alter the split length you enter in.
If you are going to manually enter the data, then keep split length the same as the distance. This means when you come to add in the data, only one box will pop up per effort rather than multiple boxes to enter in split data
Single Effort
Adding Efforts - Single Effort
This is important if you are going to mark up efforts with the MinimaX or Phones
For a one-off effort, say a Time Trial you can chose by time or distance. Add in distance and interval length you would like to see that interval viewed at (you can change later)
Multiple Efforts
Adding Efforts - Multiple Efforts
This is used for a repetition over the same distance or time. For example 6 x 300m or 6 x 1 min
Variable Efforts
Adding Efforts - Variable Efforts
If you are mixing effort distances e.g. 3 x 300m and 3 x 100m then you would add in 6 efforts
You can also mix distance and time as well.
Now hit create session down the bottom left of the page