Tuesday, May 29, 2007
Workout for Wednesday May 30, 2007
Welcome back from the Memorial Day long weekend! Today's workout will be a nice series of cruisers to help you back on the schedule. Nice low rate with good steady 3/4 pressure.
Warm-up: 5 minutes
12 minute piece: 1st 6 minutes @ 22 with a pace of 4 seconds slower than 5K pace. 2nd 6 minutes @ 24 @ 2 seconds above 5K pace
rest 3-4 minutes
8 minute piece: 1st 4 minutes @ 24 rate, 2 seconds above 5K pace; 2nd 4 minutes @ 26 at 5K pace
Rest 3 minutes
6 minute piece: 1st 3 minutes @ 26 @ 5K pace; 2nd 3 minutes @ -2 faster than 5k Pace
Cool Down
Warm-up: 5 minutes
12 minute piece: 1st 6 minutes @ 22 with a pace of 4 seconds slower than 5K pace. 2nd 6 minutes @ 24 @ 2 seconds above 5K pace
rest 3-4 minutes
8 minute piece: 1st 4 minutes @ 24 rate, 2 seconds above 5K pace; 2nd 4 minutes @ 26 at 5K pace
Rest 3 minutes
6 minute piece: 1st 3 minutes @ 26 @ 5K pace; 2nd 3 minutes @ -2 faster than 5k Pace
Cool Down
Friday, May 25, 2007
Workout for Friday May 25, 2007
Warm-Up
15 minutes at 24-26 @ 80%
Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 210lb., my starting interval is 210W. For simplicity I use 25W increase each time. Second interval is 235W. The third interval 260W and so on and so forth. The "XENO INTERVAL" is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.
Please rememeber your max wattage so that you can track your progress through out the year and see your strength improve.
15 minutes at 24-26 @ 80%
Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 210lb., my starting interval is 210W. For simplicity I use 25W increase each time. Second interval is 235W. The third interval 260W and so on and so forth. The "XENO INTERVAL" is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.
Please rememeber your max wattage so that you can track your progress through out the year and see your strength improve.
Wednesday, May 23, 2007
Indoor Rowing in the news!
It might feel like we are the only ones working out on indoor rowing machines, but as these articles prove...we aren't the only ones toiling away! As you will read, it helps an Ultimate Fighter and a cancer survivor stay in tip top shape! Enjoy.
http://sportsillustrated.cnn.com/2007/more/04/09/ultlimate.workout0409/index.html
http://www.denverpost.com/search/ci_5936879
http://sportsillustrated.cnn.com/2007/more/04/09/ultlimate.workout0409/index.html
http://www.denverpost.com/search/ci_5936879
Workout for May 23, 2007
Warm-Up:
10 minutes @ 24 for 5 minutes then alternating to 1 min @ 26, back to 1 minute @ 24 until end
2 x 6 minutes @ 22, 24, 26 (2 minutes at each rate)
Pace: be at 5k pace at 24 then -2 @ 26
2 x 3 minutes@ 22, 24, 26 (1 minute at each)
Pace: Same as above
Cool Down
10 minutes @ 24 for 5 minutes then alternating to 1 min @ 26, back to 1 minute @ 24 until end
2 x 6 minutes @ 22, 24, 26 (2 minutes at each rate)
Pace: be at 5k pace at 24 then -2 @ 26
2 x 3 minutes@ 22, 24, 26 (1 minute at each)
Pace: Same as above
Cool Down
Monday, May 21, 2007
Monday May 21, 2007
40 minutes steady state
4,3,2,1 @ 22,24,26,28
pace should lighter than usual. when you reach 28 you should be around 4-5 seconds slower than 5K pace. Stay light and lively.
4,3,2,1 @ 22,24,26,28
pace should lighter than usual. when you reach 28 you should be around 4-5 seconds slower than 5K pace. Stay light and lively.
Thursday, May 17, 2007
Friday May 18, 2007
I will not be at class today. Ted will fill in for me and run it as though I was there.
Warm-up:
10 minutes: 5 minutes steady state at a 24, then 30 seconds ON, 30 seconds OFF for the remainder at 28-30 FULL POWER
1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER
Rest 4 minutes
1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER
Cool Down with nice technique
From the beginning you are looking to pull as hard as you can. As you build from the lower rate to the higher rate the level of fatigue will be tough if you are indeed putting the same level of intensity into the 20 as you are the 32. Look for maximum lift at every strok and carry that speed and quickness at the catch when the rate climbs.
Warm-up:
10 minutes: 5 minutes steady state at a 24, then 30 seconds ON, 30 seconds OFF for the remainder at 28-30 FULL POWER
1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER
Rest 4 minutes
1 min ON 1 min OFF x 6 @ 22, 24, 26, 28, 30, 32 FULL POWER
Cool Down with nice technique
From the beginning you are looking to pull as hard as you can. As you build from the lower rate to the higher rate the level of fatigue will be tough if you are indeed putting the same level of intensity into the 20 as you are the 32. Look for maximum lift at every strok and carry that speed and quickness at the catch when the rate climbs.
Tuesday, May 15, 2007
Workout for Wednesday May 16, 2007
Warm up: 10 minutes
2 @ 22, 2 @ 24, 2 @ 26, 2 @ 28
Keep power steady and should end better than 5k pace
2 x 6 min (2 min @ 20, 2 min @ 22, 2 min @ 24) look to be at 5k pace at 24
1 x 6 min (2 min @ 22, 2 min @ 24, 2 min @ 26) look to be at 2-4 seconds faster than 5k pace when you reach 26
3 x 15 strokes at Full pressure: Build the first 3 strokes at 24, 26, 28 then keep it at 30-32 for the duration of the piece.
Cool Down.
This practice builds the engine and power. The low rate high velocity will recruit your muscles to be as strong and efficient as possible.
2 @ 22, 2 @ 24, 2 @ 26, 2 @ 28
Keep power steady and should end better than 5k pace
2 x 6 min (2 min @ 20, 2 min @ 22, 2 min @ 24) look to be at 5k pace at 24
1 x 6 min (2 min @ 22, 2 min @ 24, 2 min @ 26) look to be at 2-4 seconds faster than 5k pace when you reach 26
3 x 15 strokes at Full pressure: Build the first 3 strokes at 24, 26, 28 then keep it at 30-32 for the duration of the piece.
Cool Down.
This practice builds the engine and power. The low rate high velocity will recruit your muscles to be as strong and efficient as possible.
Monday, May 14, 2007
Monday May 14, 2007
no warm up:
2 x 15 minutes at 85%
1) 15 min @ 22, 24, 26, 28 - 5 min, 4 min, 3 min, 2 min, 1 min
Pace: +6, +4, +2, 5k pace
rest: 4-5 minutes paddle
2) 15 min (Same)
Cool Down
2 x 15 minutes at 85%
1) 15 min @ 22, 24, 26, 28 - 5 min, 4 min, 3 min, 2 min, 1 min
Pace: +6, +4, +2, 5k pace
rest: 4-5 minutes paddle
2) 15 min (Same)
Cool Down
Thursday, May 10, 2007
Friday May 11, 2007
I will not be coaching on Friday due to my son's birthday party, but the class will meet and do the following workout led by Ted and Susan. Try to get them all in for the time allowed.
Warm-up: 8 minutes 2min @ 22, 2min @ 24, 2 min @ 26, 2 min @ 28
#1 piece - 2,000 meter @ 24 Full Pressure
rest 4 minutes
#2 piece - 1,500 meter @ 26 Full Pressure
rest 3 minutes
#3 piece - 750 meter @ 28 Full Pressure
Rest 2 minutes
#4 piece - 500 meter @ 30 Full Pressure
cool down
Warm-up: 8 minutes 2min @ 22, 2min @ 24, 2 min @ 26, 2 min @ 28
#1 piece - 2,000 meter @ 24 Full Pressure
rest 4 minutes
#2 piece - 1,500 meter @ 26 Full Pressure
rest 3 minutes
#3 piece - 750 meter @ 28 Full Pressure
Rest 2 minutes
#4 piece - 500 meter @ 30 Full Pressure
cool down
5000K Results!!
I just want to say well done to everyone who completed their 5K test on Wednesday. I think everyone who has been coming in regularly smashed their previous best score! Alexandra and Judith crushed their previous scores by 33 and 30 seconds respectively!! Way to go. It is really great to see such improvement and the time does not lie!
Be sure to use these avergae splits for the 5K as a bench mark for all future workouts. Be sure to checkout the concept2 website to see how your 5k score compares with your age group in the world rankings!!
Great job everyone. I am impressed.
Be sure to use these avergae splits for the 5K as a bench mark for all future workouts. Be sure to checkout the concept2 website to see how your 5k score compares with your age group in the world rankings!!
Great job everyone. I am impressed.
Monday, May 7, 2007
How to use this Blog?
I am glad people are looking to this blog as a tool of communication for ongoing workouts. There is nothing harder than trying to do a workout on your own and making it up as you go along! Therefore, be sure to check the site for future workouts. I'll try to stay a workout or two ahead for those travelling and can't get to the club. Be sure to look at past workouts as options as well. They all follow a pattern and train the major systems of the body.
Be sure to read some of the postings or reply to my workouts if you have any observations or opinions. I always like to get feedback. Jeff Anhalt has given some great feedback on some of the workouts. Thanks Jeff.
Best,
Duncan
Be sure to read some of the postings or reply to my workouts if you have any observations or opinions. I always like to get feedback. Jeff Anhalt has given some great feedback on some of the workouts. Thanks Jeff.
Best,
Duncan
Wednesday, May 2, 2007
Wednesday May 9, 2007
10-15 minute warm-up
5,000 meter piece
Cool Down
Take this as an opportunity to see where you stand. The idea is to row this as strong as you can for the entire piece (around a 26-28 strk per minute). The time you get (and avg split) will help you train better. This length of piece is a great benchmark for where you stand fitness-wise. Be sure to stay consistent through out the piece yet completely exhaust yourself.
5,000 meter piece
Cool Down
Take this as an opportunity to see where you stand. The idea is to row this as strong as you can for the entire piece (around a 26-28 strk per minute). The time you get (and avg split) will help you train better. This length of piece is a great benchmark for where you stand fitness-wise. Be sure to stay consistent through out the piece yet completely exhaust yourself.
Monday May 7, 2007
40 Minute steady state
1st 10 minute segment:
4, 3, 2, 1 @ 22, 24, 26, 28
2nd 10 minute segment
2 minutes @ 22, 26, 22, 26, 22
3rd segment
24 steady state + 8 (over 5k pace)
4th segment
10 strokes ON 10 strokes OFF at 28-30
cool down (take Tuesday to stretch and a very light workout)
1st 10 minute segment:
4, 3, 2, 1 @ 22, 24, 26, 28
2nd 10 minute segment
2 minutes @ 22, 26, 22, 26, 22
3rd segment
24 steady state + 8 (over 5k pace)
4th segment
10 strokes ON 10 strokes OFF at 28-30
cool down (take Tuesday to stretch and a very light workout)
Friday May 4, 2007
Warm - Up 10 minutes, 4, 3, :30 ON, :30 OFF x 3 (full power @ 32)
7 x 1 minute ON 1 min OFF @ full power
28, 28, 30, 30, 32, 32, 34
Rest 5 -7 minutes
7 x 1 minute ON 1 minute OFF @ full power
28, 28, 30, 30, 32, 32, 34
Cool Down
7 x 1 minute ON 1 min OFF @ full power
28, 28, 30, 30, 32, 32, 34
Rest 5 -7 minutes
7 x 1 minute ON 1 minute OFF @ full power
28, 28, 30, 30, 32, 32, 34
Cool Down
Tuesday, May 1, 2007
Wednesday May 2, 2007
Warm-Up 15 minutes
first 5 minutes at 22 with some pause drills at hands away, body angle forward and half slide.
The last 10 minutes at 20, 22, 24, 26 for 4min, 3min, 2min, 1min
2x 6 minute @ 26, 24, 22
Pace: 26 @ 5k or second better, and as you descend in rate drop the pace by 2 seconds
2-3 10 stroke pieces @ a 30: build the stroke for the first 3 and hold for the last 7. Make sure to build the stroke with power and not rate. You should not be at a 30 until the 4th stroke. Really feel the build up on the drive and keep slowing up into the front stops.
Cool Down
The idea is to begin the piece at a higher rate and as we drop the rate we continue to hold the same power. If the pace drops by about 2 seconds then your power per stroke is staying consistent. If it doesn't it means you are not staying at the same power wattage. This is a good workout to teach the system to stay strong and take advantage of the low rate with good intake of air to the lungs on the recovery. Strength and endurance is challenged.
first 5 minutes at 22 with some pause drills at hands away, body angle forward and half slide.
The last 10 minutes at 20, 22, 24, 26 for 4min, 3min, 2min, 1min
2x 6 minute @ 26, 24, 22
Pace: 26 @ 5k or second better, and as you descend in rate drop the pace by 2 seconds
2-3 10 stroke pieces @ a 30: build the stroke for the first 3 and hold for the last 7. Make sure to build the stroke with power and not rate. You should not be at a 30 until the 4th stroke. Really feel the build up on the drive and keep slowing up into the front stops.
Cool Down
The idea is to begin the piece at a higher rate and as we drop the rate we continue to hold the same power. If the pace drops by about 2 seconds then your power per stroke is staying consistent. If it doesn't it means you are not staying at the same power wattage. This is a good workout to teach the system to stay strong and take advantage of the low rate with good intake of air to the lungs on the recovery. Strength and endurance is challenged.
Ever wanted to row on the water?
As much as I like teaching indoor rowing, my real aim is to steer those who enjoy it to see the real wonders of the sport on the water! Therefore I will take a little time to endorse a rowing camp I think most of you would really enjoy! It is called Craftsbury Sculling camp (www.craftsbury.com) located in the beautiful state of Vermont. I don't know where God winters, but he definitely summers in Vermont!
It is at Craftsbury where you will have the undivided attention of excellent coaches, personalized video, and guest speakers/lectures for 4-7 days depending on your package. It is also couched as a family resort and includes mountain and trail biking, swimming, massage, campfires,etc... for the spouse and kids who do not share your crazed obsession with the sport.
The coaching is top notch and the food and lakefornt lodging is superior. Please check it out. It may be the coolest "vacation" you ever spent rowing.
It is at Craftsbury where you will have the undivided attention of excellent coaches, personalized video, and guest speakers/lectures for 4-7 days depending on your package. It is also couched as a family resort and includes mountain and trail biking, swimming, massage, campfires,etc... for the spouse and kids who do not share your crazed obsession with the sport.
The coaching is top notch and the food and lakefornt lodging is superior. Please check it out. It may be the coolest "vacation" you ever spent rowing.
Monday April 30, 2007
We begin the week with a nice steady state (65-75%) piece of 40 minutes.
5, 4, 3, 2, 1 @ 20, 22, 24, 26, 28 x 2
PACE: look to be -20 (over 2k pace) when you are at the 20 stroke rating. As it goes up, drop your split by 2 seconds so that you end up at 12-13 seconds slower than your 2K pace when you are at a 28 stroke rating. This can get difficult when you make thye transition back to 20 after the 1 minute at 28.
then 5 minutes at 22
last 5 minutes of 10 strokes ON full pressure @ 30, 10 strokes paddle OFF
cool down
Important to keep the legs initiating and hanging firmly off the upper body. The legs change the direction of the oar handle. It is nice to end with some full pressure so as not to lose touch with hard power.
5, 4, 3, 2, 1 @ 20, 22, 24, 26, 28 x 2
PACE: look to be -20 (over 2k pace) when you are at the 20 stroke rating. As it goes up, drop your split by 2 seconds so that you end up at 12-13 seconds slower than your 2K pace when you are at a 28 stroke rating. This can get difficult when you make thye transition back to 20 after the 1 minute at 28.
then 5 minutes at 22
last 5 minutes of 10 strokes ON full pressure @ 30, 10 strokes paddle OFF
cool down
Important to keep the legs initiating and hanging firmly off the upper body. The legs change the direction of the oar handle. It is nice to end with some full pressure so as not to lose touch with hard power.
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