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Why Paavo Works: The Oxygen Delivery System

Why Paavo Works: The Oxygen Delivery System. By 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.

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Why Paavo Works: The Oxygen Delivery System

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  1. Why PaavoWorks:The Oxygen Delivery System By Steve long

  2. 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…

  3. 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.”

  4. 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?

  5. 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.

  6. 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!

  7. 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 • AlacticAnaerobic (Stored ATP, ATP-CP) • Anaerobic • Aerobic • Time(time capsules) • Mental • Social • Environment • Emotions • Spiritual

  8. Energy Continuum

  9. Energy Demands vs. Time (min)

  10. Energy Demands by Race Distance

  11. “The Dance”

  12. Lactate Threshold

  13. 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)

  14. 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)

  15. 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.

  16. THIS IS PAAVO!!! What is excellence? What is mediocrity? Doesn’t everyone want excellence?

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