AMS-Lite User`s Manual - NTS Athlete Management System (AMS
Contents
1. Figure 1 Login screen It is a good idea to bookmark the AMS Lite URL or save to your favourites so you can easily login in the future By now you should have been sent your login name and password via email Your login name is the email address associated with your NTS application If you have forgotten your password simply press the Forgot Login or Password button and complete the form by entering your email If you are unsure which email address to use please email melissa hopwood canoe org au to confirm your email address NTS Athlete Management System AMS Lite Forgotten Password Email Address myemail hotmail com au Request Details If you do not receive an email please check your SPAM Junk folder Figure 2 Forgot Login and Password screen Note You must have Cookies enabled on your browser for login to work Also you have 30 minutes of login time before the system will log you out and you will have to login again 2 Page NATIONAL SLE DEVELOPMENT PROGRAM The first time you access AMS Lite you will be asked how you would like to enter your training data You have two choices Daily Choose this option if you prefer to enter your data on a daily basis This is what most top athletes do including our AC U23 and Senior National Team members However we understand that this may not always be convenient so you have the option to log your training data weekly Weekly This is time s2. ELITE DEVELOPMENT PROGRAM NTS Athlete Management System AMS Lite Version 1 03_ 2015 Athlete Users Manual June 2015 NATIONAL a DEVELOPMENT PROGRAM TABLE OF CONTENTS Contents Tableof Contents ecese a i a EEEa i odU CION cease E E T ee eee eer 1 Nave atune AMLI eera E E I E EA E 2 LOEGE Ieai wucouitiaaausievedhiccsarsohonsteaasuacontacsusnoutWonuaiawientinaernciset 2 eE Ne LOS e T E E E eines 3 AMS Lite Home Page and Menu Balk cuscsessserenuseseaccnaysnnsucnaseseunanscnnseasmnyasuesersae AE aenaceeteos 4 TONE DII eaa E E moar erases neerssebe oun onmeaneees 5 Entering a training session in the training diary B cccccccsscccessececeesecceenscceceeecesseeceseeeceeeueeeetees 5 View Update Past Training Diary Information C amp D eessssssssessrrrrrseesrrrrrreessrrrrrreessrrrrreessrrrrrrreeeens 8 Viewing your Training Diary Summary Data E amp F eessssessessesessrnssrrrssrrresrrresrrrnssrrrsrrrrerrressrerserereeeee 8 VOU PORSOMal PRO UW roei E E E E E 12 Viewing and editing your personal details G ccccccsesecccsscceceeeceeeeseceeeuseecceeeceeeeeeceeeeeceeeuneeets 12 Parron e Da ee a E E E E E A R 14 EOP OUT i A E wees euces poe teessncensaseyteacereicataesesorstetieacae earner 14 PVN APEE EE E T sears ee L E E EE E E E E A E ee 15 i Page NATIONAL ELITE DEVELOPMENT PROGRAM INTRODUCTION Welcome to AMS Lite This is a modified version of the Athlete Mana
3. 16 Athlete Profile Page 12 Page NATIONAL ELITE DEVELOPMENT PROGRAM Information you can modify or update Your name if it is wrong or misspelled Your date of birth Your address Your email please keep this up to date also note that if you change this your login name will change to the new email address Your mobile phone number Your home phone number or parents mobile number if you do not have a home telephone number Your Paddling Club Your Coach If you do not see your Coach listed here please contact melissa hopwood canoe org au and we will make sure they are added to the list Your sex male female Your password note that you must enter your password twice in order to change your password A picture of yourself note this can only be added on a computer it does not work if you try and upload an image from your smart device The discipline you paddle note you can only choose one discipline so if you paddle more than one please select your main discipline The type of craft you paddle Please note that you are expected to treat this system with respect any changes you make that alter the integrity of the system could result in disciplinary action being taken against you Your information must be true and correct at all times 13 Page NATIONAL ELITE DEVELOPMENT PROGRAM PERFORMANCE DATA Coming soon LOGOUT At the end of your session be sure to logout via clicki
4. 27 might indicate that even though the number of sessions is consistent the number of km and hours dropped off This might have been a recovery week Paddling Data for Last 6 weeks led kz 5 a n I 20 Apr 27 Apr 04 May 11 May WeekBeginning Monday P Sessions Paddled Pl Distance Paddled km Hours Paddled Figure 11 Paddling data summary How you felt about your training The next three graphs shown in Figures 12 13 and 14 summarise the data for readiness to train training goals and recovery We are looking for a reasonably consistent line sitting towards the green section of the graph that shows that things are basically running smoothly However if you are still training in times of illness or stress we might expect that your readiness to train and recovery graphs could show a dip down into the yellow or even red Readiness To Train Data for Last 10 weeks 9 2 3 aT nG t 5 34 23 2 1 11 May 18 May 19 May Week Beginning Monday Figure 12 Readiness to Train summary 10 Page NATIONAL ELITE DEVELOPMENT PROGRAM Training Goals Data for Last 10 weeks F m wn 2 11 May 18 May 18 May Week Beginning Monday Figure 13 Training goals summary Recovery Data for Last 10 weeks Recovery Scale ok Pa Od fe Oo Ge ti ek 11 May 18 May 18 May Week Beginning Monday Figure 14 Recovery summary Rating of Perceived Exertion RPE Summary This gra
5. entry The system will try and assume what date you want but please check it Average Hours Night On average in weekly mode how much sleep did you get per night Or if in daily mode how many hours sleep did you get the night before your training sessions Be honest Total Paddling This section records details of your paddling sessions for example you may have done 7 sessions for 42 km in 6 5 hours Please enter how many sessions the total distance paddled and the total hours paddled that day week Total Strength and Conditioning Enter details here for your gym strength and conditioning sessions Please enter how many strength and conditioning sessions and total duration of strength and conditioning sessions that day week 5 Page NATIONAL ELITE DEVELOPMENT PROGRAM Total Other Sessions Count up the number of sporting sessions you completed other than paddling or strength and conditioning This might be board sessions swimming running soccer etc Please enter the total number of other sporting sessions and the total number of hours for all other sporting sessions combined Then in the box underneath provide more details of what type of sessions these were or any other relevant information e g swimming 4 hrs Park Run 1 hr etc Injuries or Illnesses This section is for you to add information about any injuries or illnesses that might be affecting your training Simply mention some basic det
6. in Other Sessions You appear to be spending enough time in other sporting activities Well done 11 05 2015 Felt good this week only injured my elbows doing Chin Ups 18 05 2015 Trained with Col down at SIRC I paced with him on 2 x 5 x 2mins imins 19 05 2015 3 x 2k time trials Did a PB in the first of 10 02 wanted to break 10 mins 20 05 2015 3x5x 1Imin imin 22 05 2015 1x2km at 70 1x1 5km 75 1x ikm 75 1x500m 80 1x200m 90 23 05 2015 8 Km wash leads with Erin Baker 25 05 2015 2 sessions Session 1 8x4min imin Session 2 10km straight run 2 laps of islands Figure 10 Summary of training table Paddling Data Summary The Paddling data graph Figure 11 is asummary showing the number of sessions kilometres and hours paddled on a week by week basis Outside of special circumstances what we typically look for here is a consistency between number of sessions time and distance paddled Depending upon on the time of the season and the summary period under review we would expect the blue and red columns to be of similar height to each other for any given training week but an undulating pattern in the height of the columns from week to week We would also expect to see the hours paddled line to follow a similar pattern to the undulating heights of the columns 9 Page NATIONAL ELITE DEVELOPMENT PROGRAM For example in Figure 11 below the week beginning April
7. ails of your injury and any action taken necessary E g Suffering from some pain in right shoulder Saw Dr and she said ice after training How do you feel about your training The next three sections See Figure 6 ask you to rate how you felt about your sessions that day week Did you feel ready to train at your best or where you a little flat Did you meet your training goals today this week 3 How about your recovery was it sufficient and adequate e g rest active recovery plunge pool massage etc Readiness To Train at Best On average this week out of 10 rate your level of Readiness to Train At Best 1 Unaware of session aims No goals Thinking unrelated to task Poor management of energy emotions Poor management of time logistics 10 Clearly understood session aims Set specific goals Manage thinking focus Manage emotions energy Manage time logistics Training Goals On average this week out of 10 rate how effective you were at acheiving your Training Goals 1 Not effective at all did not have any goals 10 Very Effective Recovery for Key Sessions On average this week out of 10 rate how effective you were at achieving all your Recovery Goals 1 Not recovered at all 10 Fully recovered Figure 6 Sections on how you felt about your training 6 Page NATIONAL ELITE DEVELOPMENT PROGRAM Rating of Perceived Exertion RPE How hard was the work you did according to yo
8. aving as you only need to remember to enter the data once a week preferably on the Sunday after your training week In this option you will need to enter the total number of sessions for the week e g 7 paddle sessions for a total distance of 52 km and 7 5 hrs of paddling Please note that if you choose to enter your data weekly you have to have a pretty good memory so that the data is accurate and meaningful e com amslite php This 1s the first time you have logged in to AMS Lite You must at this point choose whether you wish to enter your AMS data on a weekly or daily basis Weekly means that you must enter your training summary for the past week beginning from Monday and ending Sunday Daily means that you will enter your training information on a daily basis after you train you do not have to enter anything on days you don t train Choose wisely as you will not be able to reset this yourself Please choose below Figure 3 Choose Daily or Weekly training diary update 3 Page NATIONAL ELITE DEVELOPMENT PROGRAM Once logged in you will be directed to the page that looks like that in Figure 4 a McGrath Imm This Menu remains on the left side of the page regardless te of where you navigate ae NATIONAL A welcome to you with your name HPress this button to add training information PROGRAM You can view and or update past training data by selecting a date here i Add Training MHonce you ha
9. e Past Info Use this section to view your pant rE entries or to add update or correct any previous training diary entries Choose the date you want to view edit then press Select Figure 8 Choose a date and view change info already added Figure 8 You will be taken to a page that is just like the Add new training diary page only your data for that date will be visible If necessary change add any necessary details and then press the Update and Close button Firstly choose the number of sessions for which you want to view a summary entries are sorted from the most recent session going backwards in time and then press View Figure 9 Figure 9 Choose the number of sessions first then click View Once you have done this you are directed to the summary page On this summary page you will find the data collated based on the information you have entered for the identified number of sessions This summary page consists of 6 sections Summary of Training Table This table summarises the training you completed during the selected period You can see that the Activity column on the left is broken down into Paddling Gym and Other The numbers in the Sessions and Hours columns are given as absolute totals over the summary period followed by percentages of your whole training load over this period in brackets To help explain this better let s use the example below in Figure 10 The Summary of Tra
10. gement System AMS used by Australian Canoeing AC High Performance Programs but adapted specifically for use by Junior Elite Canoe Kayak Athletes on AC National Talent Squads NTS This manual is to help you navigate around the web site Note AMS Lite is specifically designed for use on a desktop or laptop computer using a modern 2015 internet browser Chrome Firefox IE etc The designer recommends use on the Chrome internet browser AMS Lite can be accessed using smart devices like iPads and iPhone but maybe a little fiddly It is hoped that in the future an app can be built to make data entry and review a little easier on mobile devices The AMS Lite is designed to monitor your progress in training as well as your performances in major competitions NTS time trials and NTS strength and conditioning testing You will be responsible for keeping your training data updated and the Pathways staff will be responsible for maintaining your performance and testing data 1 Page NATIONAL ELITE DEVELOPMENT PROGRAM NAVIGATING AMS LITE The website is accessed at http ntsmonitor glennpyne com Simply enter this into your browser URL and you will be taken to a Login page F Login AMS Lit x gt fi Eintsmonitorglennpynecom eee NTS Athlete Management System AMS Lite Login to NTS AMS below Enter your login email kurtis hotmail com Enter your password teeter Login Forgot Login or Password
11. ining Table in Figure 10 shows us that the athlete has done 18 sessions in total over the last 7 days weeks depending upon which data entry method was used 14 of these or 77 8 were Paddling sessions 2 or 11 1 were Gym sessions and 2 or 11 1 were Other sporting sessions The same can be seen in the Hours column The Distance Activity column shows the total number of km paddled and the type of activities you have done in your Other sessions The Colours The colours represent a traffic light system Green is good yellow is OK and red indicates there might be a problem Note that the colour changes occur at what experienced coaches generally perceive is a reasonable training load However your coach may have you on a different training plan with different training goals The recommendations are guides based on averages only 8 Page NATIONAL ELITE DEVELOPMENT PROGRAM Please make sure you review your training diary summary with your coach so they can confirm with you if you are on the right track Your coach knows best In the Notes column are some comments that are also automatically generated depending upon the numbers in your training data summary Again these are guides only If you are unsure talk to your coach The Athletes Comments column is a list by date of the notes you made when you filled out your training diary This gives you a brief history as you go The las
12. ng the link at the bottom of the side menu I Upon logging out you will be directed to a page see Figure 17 where you may choose to login again if you wish AMS Lite Loge x W z E gt C f D ntsmonitor glennpyne com Logout php You have been logged out of AMS Lite Click here to login Figure 17 Logout screen 14 Page NATIONAL ELITE DEVELOPMENT PROGRAM Index A add training 4 AMS Lite 1 Average Hours Night 5 B balance 9 C Colours 8 Comments 7 9 Cookies 2 D Daily 3 5 Distance Activity 8 G Gym 8 H hours of sleep 9 Illnesses 6 Injuries 6 L login 2 logout 4 M macro cycles 11 meso 11 15 Page N Notes column 9 O Other 8 p Paddling 8 Paddling Data 9 password 2 4 Perceived Rate of Exertion 7 11 R ready to train 6 recovery 6 10 RPE 7 11 S Save and Close 7 summary 8 T Total Other Sessions 6 Total Paddling 5 Total Strength and Conditioning 5 traffic light system 8 training goals 6 U update 8 Update and Close 8 update past training 4 W Week Beginning 5 Weekly 3
13. ph as seen in Figure 15 indicates how hard you felt you worked during the summary period We would expect a variable pattern here as you move through your meso and macro cycles towards competition It would be a worry if you were consistently in any one area for a continued period of time This might demonstrate that you are training too hard on a continuous basis and your body or health might suffer Nor do we wish to see it continually in the green as this means that training is too easy and you probably will not be improving RPE Data for Last 10 weeks at hat Recovery Scale seh 2 1 18 1 1 1 1 1 1 1 1 9 8 T 6 O4 May 11 May 18 May 18 May Week Beginning Monday Figure 15 Perceived Rate of Exertion 11 Page NATIONAL ELITE DEVELOPMENT PROGRAM YOUR PERSONAL PROFILE To view and edit your personal athlete profile click on the Edit your details button from the side menu bar G Once this button is pressed you are taken to a page that allows you to see your personal information You are able to edit and update most of this information but some is locked for editing by the Australian Canoeing administrators See Figure 16 Update Athlete Profile First Name ist T as Date of Birth 08 08 1957 Mobile Phone 0439779488 Type dmin Andrea King Paddling Information Sex Female Male t E Paracanoe Kayak Canoe Va a Discipline Sprint Slalom Figure
14. t row of the table gives the totals for the summary period you have chosen It also gives a calculation of the average hours of sleep you have recorded over the duration of the summary period What you and your coaches should be looking for is a good balance over all your activity 11 05 2015 Swimming 18 05 2015 19 05 2015 20 05 2015 22 05 2015 23 05 2015 25 05 2015 Sessions On Water Summary of training over last 7 sessions If more than 60 of your total sessions are spent in the boat this is a good sign Keep it up Time On Water Your time on water compared to other training is doing well just make sure your number of sessions are consistent as well Distance Paddled Your distances here are a little short unless there is some recovery weeks Your average distance week has been 36km A good average is about 50 60 km week Ask your coach if you are doing enough distance Sessions In Gym It would appear that you do not have enough S amp C sessions scheduled into your program or you are missing them Please talk to your coach to see if this needs to be reviewed Time In Gym Alert It would appear that as a percentage of your training time you are not doing enough S amp C work Please talk to your coach about this Other Sessions You seem to be doing enough cross training or other spot sessions to remain balanced Just check that you are not taking sessions away from paddling and gym work Time
15. u not your coach Your rating of perceived exertion RPE is entered according to how challenging you found the session s that day week See Figure 7 Was it easy a little hard absolutely killing you Please consider how physically challenging the session was as well as how mentally challenging the session was We know the ratings start at 6 but we didn t invent the scale Simply enter the number that best represents how hard you worked today this week Rating of Perceived Exertion RPE On average how hard did you feel your sessions were over the week For example 6 No exertion at all 9 Very Light 11 Light 13 Somewhat Hard 15 Hard 20 Absolutely exhausting Comments about this week Save and Close Figure 7 Perceived Rate of Exertion and Comments section Comments Box Underneath the RPE scale is a box for you to make comments about your day week Please write as much as you want to help your coach and AC staff to get a feeling for your training session s E g You might want to indicate whether you were feeling unwell or if you worked extra hard ina gym session and it affected the next two days paddling You might also want to record more details regarding the sessions you completed e g 4 x 2km at 70 etc Press Save and Close Don t forget this step or your data will not be entered into the database 7 Page NATIONAL ELITE DEVELOPMENT PROGRAM View Updat
16. ve the selected the date at C click the View Update Past Info Y a Select button Select Ehre for viewing your training data summary Firstly chose a number of sessions you would like to summarise F and then click the View Button E Huse this button to access and edit your personal profile E g email address phone number change your password upload a photo etc Logout a Takes you to the performance monitoring summary pages competition results NTS time trial data NTS Figure 4 Menu selections strength testing data Apress this to logout 4 Page NATIONAL ELITE DEVELOPMENT PROGRAM TRAINING DIARY There are 6 sections on your training diary entry page Simply add the data as necessary See Figure 5 below Hours Slept 2orless v Hours Slept Total Paddling Strength amp Conditioning Other Sessions On Water Sessions of Gym Sessions These are sessions from other activities you might do 0 7 0 v Sessions eg run board swim AFL netball etc Distance Paddled km hours working in Gym eg 2 5 of Other Sessions 0 0 Kms 0 0 Hrs 0 Sessions Hours Paddled eg 2 0 Hours Other Sessions eg 0 5 0 0 Hrs 0 Hrs Types of Sessions eg Board Swim etc Injuries or Illnesses Figure 5 Adding session data Week Beginning or Date Choose a date this could be a weekly entry in which case choose the first Monday in the week or a daily
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