FAQ

/

Is go!coach right for me?

go!coach is an interactive, dynamic training system that is suitable for all levels of ability. Our happy customers include experienced marathon runners and triathletes as well as absolute beginners.

How do I get started with go!coach?

Simply sign up free of charge for your first training plan. We will create a training plan for you that is finely tuned to your goals, current condition and training availability. Use the training log to keep track of your training.

What is the next step?

At the end of the week you can request an updated training plan for the following week. Our system analyses the logged data from the previous week and produces a plan that will ensure the optimal progression in your training. We base the training frequency on what you have told us is your maximum training capacity. If you do not request a plan, we automatically provide you one.

What is the trial period?

In the first four weeks with go!coach you can make yourself familiar with our system. You can use all functions free of charge.

What does go!coach cost?

If you would like to keep training with go!coach after the end of the trial period, we charge $19.90 USD per month. You will see, this is worth it!

Do I need a heart rate monitor?

With go!coach your training intensity is determined using your heart rate. That’s why we strongly recommend that you use a heart rate monitor! If you don’t have a heart rate monitor, you can use the pace information given with every training unit, e.g. »comfortable pace« or »brisk pace«.

How do I measure my resting heart rate and maximum heart rate?

We use your resting and maximum heart rate to plan your training units. The best time to measure your resting heart rate is shortly after your wake up in the morning. To determine your maximum heart rate, run at a very vigorous pace until your heart rate peaks – the measured value stops ascending. This is your maximum heart rate. Please warm up beforehand and only perform this measurement if you are healthy and injury-free.

How do I spread the training units?

It’s a good idea to spread your training sessions evenly across the week as much as possible. There is a logic to the sequence we provide. However, it’s no problem if you have to change the order for some reason! The decisive factor in getting good results from your training is not so much the sequence as your exertion in the individual training sessions.

Do I need to warm up first?

With go!coach, every run begins with a warm-up phase. This is an essential part of the training session. Start by running for 5 minutes at every level of exertion (LE). If possible, begin the warm-up in the first LE until you have reached the desired LE for your session. For example: should you complete a session in the third LE, run for 5 minutes in the first LE and 5 minutes in the second LE.

What do »LE« and »points« mean?

The Level of Exertion defines the heart rate range of a training unit. If you are exhausted, you can run in the lower range, and if you feel well and highly motivated, you can run in the upper range. Every unit completed in the given LE will successfully contribute to your training progress.           

Your points are calculated based on the distance and average heart rate recorded in each training unit. The more points you gain, the more stars you will earn. You can see your stars in the training log.

What is the condition graph?

The go!coach condition graph shows the progress you’ve made over a particular training route. Here you can see your time improvements as well as a plot of time vs. average heart rate. A lower average heart rate for the same time over the same distance means that you’ve improved your condition. The condition graph gives you a nice overview of how your condition is progressing. It’s a huge help in planning your training and competitions. Try it out!   

Why the repetition plans?

We know that you have plenty of other commitments other than your training and that there will be some weeks where you can’t quite manage all your training goals. At go!coach you can request updated plans for the current week – if for example your maximum training capacity changes or you feel your training is too easy or too challenging.

What are tempo runs and how do I do them?

If a training unit contains tempo runs, you perform them as follows:

The first tempo run should not be done before you have already run for 15 minutes. Reduce your speed so that you reach the lowest heart rate of your second LE. You can even walk to reach this value.Next, increase your speed gradually. Your heart rate will also increase steadily. After 1.5 to 2 min. you should have reached the top rate of the third LE. Now, continue to run for about one minute with the lowest heart rate of your fourth LE. Then you should change your speed to match the third LE.This form of training helps develop your speed. In addition, your body gets used to different training intensities. You will notice that this form of training will significantly boost your performance.

How do I perform track work?

It is useful to complete your track work in a so-called »double pyramid«. For example, start with the longer units, then follow that with the faster units and finish again with the longer units:

Let’s say that you have two 2000m, three 1000m, four 400m and three 200m runs in your program. After you have warmed up (5 min. first LE, 5 min. second LE, 5 min. third LE) it would be advisable to train with the following pattern:

2000m, 1000m, 1000m, 400m, 200m, 400m, 200m, 400m, 200m, 400m, 1000m, 2000m.

Between the individual runs you should take a break for as long as your heart rate takes to return to 100-110 beats/min. You will notice that you will need  longer breaks, the more runs you have completed.

 

After completing your track work, you can log the unit as follows:

Distance: Add the distances of all intervals plus the estimated distance of your warm up.

Time: Enter the combined time of running, walking and warming up.

Avg. heart rate: Enter the average heart rate that you achieved at the end of the running intervals.

How do I train in the race week?

Spread out your given training units during the race week so that you do not train the day before the competition. Three days before the race you should also have a break. The last long session should be on the fourth day before the competition.

What if I cannot do cycle training outside?

If the weather doesn´t permit outdoorcycling, you can train on a turbo trainer, spinning wheel or ergometer instead. Submit this session in the training log by choosing »Turbo trainer« as discipline.

How does the swimming training work?

Our swimming training plans do not specify time goals but rather percentages of exertion. Depending on your condition or energy levels on any particular day, this percentage value can equate to a completely different amount of exertion on your part. After a little practice you will have a good idea of what, for example, an exertion of “80%” would entail. It is a relatively quick pace – but not a race pace. 80% over 50m is significantly faster than 80% of 400m. And 80% over 50m at the beginning of swim training may well be faster than 80% over 50m at the end of a challenging swim training.

Take however much time you need to rest between your intervals – that could be 10 seconds or a minute. You should not however interrupt your training for more than one minute because you’ll start cooling down too much after that.


Swimming exercise: armpit drill

Execution

As you perform the normal crawl (freestyle) stroke, brush the hand or thumb lightly against your armpit as the arms comes forward.

Objective

To learn to maintain a high elbow on the recovery stroke and to maintain the correct body rotation. The gliding phase is improved by paying attention to the correct body rotation, since one shoulder is slightly raised above the water, reducing the water resistance.

Pay attention to:

Extended body position, continuous leg-kicking, the hand should catch the water in line with the shoulder - don't cross the body's center line.

Swimming exercise: catch up drill

Execution

Both arms start extended in front. Take a complete stroke with one arm, leaving the other arm extended, and at the end of the stroke bring the thumb of the moving hand to touch the hand of the outstretched arm. Then perform a stroke with the other arm, and repeat.

Objective

This technique is helpful for improving your body position in the water and the gliding phase, as well as for learning the correct hand entry into the water and controlled arm stroke through the water

Pay attention to:

An extended body, correct hand entry, a bent arm under water with high elbows and continuous leg-kicking.

Swimming exercise: count strokes

Execution

Push off with momentum from the edge of the pool and try with as few crawl (freestyle) strokes as possible to swim one lap. Count the strokes and record your best result in your training log.

Objective

An efficient swimming style, a way to ascertain your technique progress. The fewer strokes you need, the more effective and efficient your swimming style is. To track your progress, compare your current stroke count with previous counts.

Pay attention to:

A steady, rythmic stroke rate. Long strokes. Do not push off from the pool edge to save strokes. When you make small changes to components of your technique, observe carefully which changes lead to the best results.

Swimming exercise: fingertip drag drill

Execution

On the recovery stroke drag your finger tips smoothly over the surface of the water.

Objective

Efficient arm movement over the water.

Pay attention to:

Maintain high elbows and make sure that the hand glides straight foward in a relaxed fashion. Do not cross the hand over the body’s central line on the catch.

Swimming exercise: fist drill

Execution

Peform crawl (freestyle) stroke with the hand curled into a fist. The arm is extended past the hip towards the feet at the end of the stroke.

Objective

Improved confidence in the water, training body rotation.

Pay attention to:

The lower arm draws downwards early in the stroke, body is stretched out. Stretch the arms as far forward as possible as the fists enter the water.

Swimming exercise: legs only

Execution

This drill is best done with a kickboard. Flippers are also useful (but are often not permitted in public swimming pools). The arms stay extended forwards below the water surface.

Objective

Training and strengthening of the crawl (freestyle) leg stroke, improvement of the body position in the water, improved confidence in the water

Pay attention to:

Pointed feet, relaxed body, do not »peddle a bicycle«. The feet are slightly turned in.

Swimming exercise: long dog drill

Execution

The arms start in front of the body under water. The lower arm taking the stroke pulls downwards with the elbow bent and makes a »doggy« paddling motion through the water. The arm comes back through the water on the recovery.

Objective

Training of the correct unterwater stroke phase.

Pay attention to:

The elbows stay in front of the body at all times, the lower arm draws downwards early in the stroke, the legs contually kick. There is little body rotation in this drill.

Swimming exercise: one arm drill

Execution

Perform the crawl (freestyle) stroke with one arm only, while the other arm remains under water extended in front of you.

Objective

Development of power and stability, controlled exercises of the entire underwater stroke.

Pay attention to:

Correct hand entry into the water.

Swimming exercise: superman drill

Execution

After two, three or four powerful strokes and strong leg kicking, perform an extended glide. One arm remains outstretched in front of the body, the other remains close beside the body with the fingers pointing towards the toes. Float forward and correct your body position until you achieve an smooth glide.

Objective Improved confidence in the water.

Pay attention to:

Extend the body from head to foot. Ensure correct execution of arm strokes with an early catch and long gliding phase with each stroke.

Swimming exercise: zipper drill

Execution

As you complete the recovery stroke, run your thumb lightly along your body from your upper thigh up to your armpit. Once you reach your armpit break contact with the body and stretch the arm forward for the catch - don’t cross the center line!

Objective

Training and improvement of the underwater phase of the stroke.

Pay attention to:

Extended body, continuous kicking of the legs, make sure the hands enter (the catch) in line with the shoulder.

Swimming exercise: technique of your choice

If some exercises are harder for you than others, then these are precisely the exercises that you should practice. This is where you have your greatest room for improvement. Of course you can also introduce entirely different exercises to your training schedule that you find useful. The elimination of the worst shortcomings in your technique can often lead to unexpected leaps in improvement in your swimming.