Row Indoors: Train for Life

Race Pace Intensity

Warm - Up- 10 minutes

The Workout; 3 x 2' ON 2' OFF
30 strokes a minute

Pace: -4 (off 5k Pace)

Long Interval Training

5-10 minute warm - up

The Workout: 2 x 2,500 meters

#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)

Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)

Cool Down

Today we begin to work on upping the strength per stroke ratio with some low stroke yet high intensity pieces.

2 x 18 minutes (2 minutes rest of skill and drill)

3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22

PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.

If you cannot hold your individaul target goal through out this piece then you will have to re-set your taget goals. Be sure you can get through it.

Warm-up 10 minutes

If you didn't do a 5k on Wednesday then do it today. For all thopse who did the 5K on Wednesday please do this.

5,000 meters

500 ON (1st 250 m @ 26 (5k pace) 2nd 250m @ 24 (maintain same pace)
250 OFF (paddle lightly)
repeat until you finish 5,0000 meters.

Warm-up: 15 minutes

5K test piece

This should give you a good sense of your fitness level. From here we can take it as a baseline for the core of the winter season and into the Spring.

Warm-up: 10 minutes skill and drill

40 strokes @ 22 (+4 pace)

10 strokes off

30 Strokes @ 24 (+2 pace)

10 strokes off

20 strokes @ 26 (5 k pace)

10 strokes off

10 strokes @ 28 (-2 pace)

x 5

Cool Down

Warm-Up: 10 minutes (4, 3, 2, 1@ 18, 20, 22, 24)

2:00 ON
:30 OFF
@ 22-24 strokes/min
x 6 (@ or around + 2,+4 above 5k pace)

3-5 minutes off

1:30 ON
:30 OFF
@ 26+ strokes/min
x 6 (-2 under 5K pace)


Cool Down

40 minute steady state

20, 22, 24
2 minutes at each rate

Pace: 20 (+10), 22 (+8), 24 (+6)

Keep a nice strong rhythm with a focus on the acceleration through the legs to back.

Warm-Up: 10 minutes (4, 3, 2, 1@ 18, 20, 22, 24)

1:40 ON
:20 OFF
@ 22-24 strokes/min
x 5 (@ or around + 2,+4 above 5k pace)

5 minutes off

1:20 ON
:40 OFF
@ 26-28 strokes/min
x 5 (under 5K pace)

Paddle with skill & Drill for 5 minutes

Cool Down

10 minute warm-up

4 x 5 minutes
Rest 2 minutes between pieces

#1 Rate @ 22 (+6 over 5K )
#2 Rate @ 24 (+4)
#3 Rate @ 26 (+2)
#4 Rate @ 28 (5K or -1,-2)

42 Minutes continuous row workout:
5 minutes @ 20 (+10)
2 minutes @ 26 (+2)
x 6

(Alternate between rate @ 20 (+10) for 5 minutes then 2 minutes @ 26 (+2) rate then back to 20 for 5 minutes).


The idea is to swing row it at a nice low rate at 20 with 2 minute bursts at 26 or around your 5K pace then bring it back to low steady state pace. The idea and hard part is to concentrate on the transision between steady state pace and 5K pace...one needs to be poised and accurate on your splits. The tough part is to keep your pressure between transisions without collapsing and losing your programmed splits.

The Marathon Bar (Weight Circuit Training)
Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries.

With that said, I have a great circuit training regime that was developed by the Yale rowing team in the mid to late seventies. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout. I promise you it will get you stronger and fitter for anything.

Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight for more strength training or less reps and more cycles for more muscle endurance.
Below are the different stations:

1. Curls (Upper Body)
2. Squats (Legs)
3. Upright rows
4. One legged lunges
5. Military press
6. Dead lifts
7. Bent over rows
8. Cleans (from a squat to a lift to the chin)

This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these.

Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts.
Cheers!

Warm-up for 5 minutes: 24, 26 steady cruiser

6 min @22 +6
3 min OFF
5 min @24 +4
3 min OFF
4 min @26 +2
2 min OFF
3 min @ 28 (-2)
Paddle

:30 second ON @ 28 MAX
1:00 OFF x 10

Warm-up:
10 minutes: arms, back, 1/2 slide, full slide drill then 8 minutes at 24 & 26 3/4 power (+8 over 5k pace)

5,000 meter piece alternating between 24 (+6) and 26 (+4) every 500 meters.

cool down at steady state for 5-10 minutes