Row Indoors: Train for Life

Friday November 21, 2008

2008-11-21T09:19:00.000-08:00

Race Warm-up - 10-12 minutes

4 x 2'
Rest 1' 30"

Pace: +1 to +2

Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).

Cool Down steady state

Wednesday November 19, 2008

2008-11-19T10:11:00.000-08:00

Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes

2 x 2,000m
750/500/500/250
26/28/30/32

#1)+10/+8/+6/+4
#2)+8/+6/+4/+2

rest 7" between sets

Cool Down

This is a hard training day, so train hard today.

Monday November 17, 2008

2008-11-17T09:49:00.000-08:00

Steady State
40-60 min

4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)

10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure

Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.

Friday November 14, 2008

2008-11-14T09:50:00.000-08:00

Warm - up 10 minutes

10 ON 10 OFF x 5 at race pace

2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)

Cool Down

Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve

Wednesday November 12, 2008

2008-11-11T16:30:00.000-08:00

Quick Warm-up 5-10 minutes
3 x 2,500m

1000/750/500/250
24, 26, 28, 30

#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)

rest 5' between sets

Monday November 10, 2008

2008-11-11T16:28:00.000-08:00

Steady State
40-60 min

4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)

10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure

Friday November 7, 2008

2008-11-07T10:07:00.000-08:00

Race Prep Workout.
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.

Warm-up 10-15 minutes

3 x 2'
2' OFF
Pace: +2 (of 2K goal)

Rate: 30

Cool Down steady state 5'

Wednesday November 5, 2008

2008-11-03T10:59:00.001-08:00

Provided you haven't fled to Canada, the workout will be...

2 x 2,500

1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)

rest 5' between sets

Monday November 3, 2008

2008-11-03T10:53:00.000-08:00

Steady State with a series of bursts.

40'-60' minutes

3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5

3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5

Cool Down

The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.

Friday October 31, 2008

2008-10-31T10:32:00.000-07:00

Happy Halloween!

Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.

Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24

4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28

cool down

Wednesday October 29, 2008

2008-10-27T09:34:00.001-07:00

3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)

Pace: (+)over 5K pace

Monday October 27, 2008

2008-10-27T09:30:00.000-07:00

Workout 40'-60' steady state

Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle

All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.

Friday October 24, 2008

2008-10-24T10:19:00.000-07:00

Warm-Up 10 minutes...steady state coupled with some hard strokes to get the heart rate and power up to high intensity.

Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE

Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3

3 x 20 strokes at 28

Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.

Wednesday October 21, 2008

2008-10-22T10:45:00.000-07:00

3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)

Pace: (+)over 5K pace

Monday October 19, 2008

2008-10-22T10:41:00.000-07:00

Friday's Workout for October 10, 2008

2008-10-06T10:46:00.000-07:00

Warm-up 10 min

1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)

1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)

Cool Down

Wednesday Workout- October 8, 2008

2008-10-06T10:44:00.000-07:00

Warm - up:
10 minutes:

3 x 1,500
2:15 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)

Pace: (+)over 5K pace

Monday Workout for October 6, 2008

2008-10-06T10:37:00.000-07:00

Steady state with acceleration bursts

40 min total

20 min at:
18,20,22,24 @ +17, +15, +13, +11

10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.

Last 10 min
10 ON, 10 OFF full pressure

Cool Down

Friday October 3, 2008

2008-09-29T14:06:00.000-07:00

2 min ON
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace

Wednesday October 1, 2008

2008-09-29T14:02:00.000-07:00

Warm - up:
10 minutes:

3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)

Pace: (+)over 5K pace

Monday September 29, 2008

2008-09-29T11:04:00.000-07:00

Steady State Day 40'-60' minutes (if you have the time)

4', 3', 2', 1' @ 18, 22, 24, 26

+23, +21, +19, +17 = PACE (2K pace)

Friday September 26, 2008

2008-09-23T11:47:00.000-07:00

Warm-up 10 minutes...skill and drill

2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28

Paddle 3-4 minutes

1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30

Wednesday September 24, 2008

2008-09-23T11:12:00.000-07:00

Warm - up:
10 minutes: 20, 22, 24, 26 at 3/4 pressure

3-4 x 1,500
3 minutes rest

500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)

Pace: (+)over 5K pace

This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.

Monday September 22, 2008

2008-09-23T11:08:00.000-07:00

45-75 min Steady State

Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)

The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.

NYT Article on Rower's hearts

2008-09-19T10:04:00.001-07:00

http://www.nytimes.com/2008/07/07/health/07hearts.html?_r=1&scp=1&sq=big%20hearts%20for%20rowers%20in%20fitness&st=cse&oref=slogin