Row Indoors: Train for Life

Friday January 9, 2009

noreply@blogger.com (Duncan) — Tue, 06 Jan 2009 18:30:00 +0000

Warm-up: (2,500m)
1,000 @ 18 (+20)
750 @ 20 (+18)
500 @ 22 (+16)
250 @ 24 (+14)

2,500 x 2
5 min paddle

1,000 @ 18 (+16)
750 @ 20 (+14)
500 @ 22 (+12)
250 @ 24 (+10)

Wednesday January 7, 2009

noreply@blogger.com (Duncan) — Tue, 06 Jan 2009 18:24:00 +0000

Short intense bursts at low rating. This is a substitute for steady state. We will apply short full pressure repeats with adequate rest. The focus is on effective power application with a short rest. The idea is to mentally and physically rehearse how the body is to effectively deliver a high amount of power at a low rate.

Warm-up: (10 minutes)
5 x 1:20 ON
:40 seconds OFF (skill and drill on the rest)

Workout: (30 minutes)
20 strokes ON
10 strokes OFF
Rate: 20,22,24

Monday January 5, 2009

noreply@blogger.com (Duncan) — Tue, 06 Jan 2009 18:19:00 +0000

Steady state 40' - 60' minutes

4, 3, 2, 1 @ 18, 20, 22, 24 x
x 3

4, 3, 2, 1 @ 20, 22, 24, 26 x
1

each segment of 4,3,2,1 = 10 minutes

Be sure to stay long and strong. This workout helps with repetition and technique. Be sure to stay focused on the "lift" with the legs and the "hang" so that you feel the "suspension" of the body off the seat as you push the legs off the foot stretchers.

This is a low to medium intensity to help establish an aerobic base to our training.

Friday December 19, 2008

noreply@blogger.com (Duncan) — Wed, 10 Dec 2008 18:33:00 +0000

We should all feel rested and ready to crank.
Nice steady state warm up with Race pace Warm up

2K max piece

cool down steady state

Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!

Wednesday December 17, 2008

noreply@blogger.com (Duncan) — Wed, 10 Dec 2008 18:32:00 +0000

This is our last class with the pre-race taper...
Steady state & Race Warm-up

1 x 500m

1 x 250m

at pace

Steady State cool down, row well and confident. Stretch it out.

Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.

Monday December 15, 2008

noreply@blogger.com (Duncan) — Wed, 10 Dec 2008 18:29:00 +0000

Race Warm up

1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"

Rest 5 minutes

Cool down steady state

Friday December 12

noreply@blogger.com (Duncan) — Wed, 10 Dec 2008 18:27:00 +0000

Race Warm up

3 x 2' ON
Pace: +1 - 0"
20" seconds rest

Cool Down steady state

Wednesday December 10, 2008

noreply@blogger.com (Duncan) — Wed, 10 Dec 2008 18:25:00 +0000

Race Warm up

6 x 500 meters

4 of them should be at race pace (the pace you want to hold for the 2K)

last 2 will be faster than race pace

3:30 rest in between 500's

cool down

Monday December 8, 2008

noreply@blogger.com (Duncan) — Mon, 08 Dec 2008 19:02:00 +0000

Steady State: 40-70 minutes

Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)

Friday December 5, 2008

noreply@blogger.com (Duncan) — Mon, 01 Dec 2008 23:28:00 +0000

Today is a performance day to find out our 2k paces

10-15 min race warm up

4 x 500 m
90 seconds rest

you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.

Wednesday December 3, 2008

noreply@blogger.com (Duncan) — Mon, 01 Dec 2008 23:25:00 +0000

Race Warm Up: 10min

3 x 1,000 m
Pace: +2 to +3
rest 5-7 min

cool down

December 1, 2008

noreply@blogger.com (Duncan) — Mon, 01 Dec 2008 23:22:00 +0000

Steady State: 40-70 minutes

Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)

Wednesday November 26, 2008

noreply@blogger.com (Duncan) — Wed, 26 Nov 2008 16:33:00 +0000

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 4-5" between sets

Monday November 24, 2008

noreply@blogger.com (Duncan) — Wed, 26 Nov 2008 16:18:00 +0000

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 21, 2008

noreply@blogger.com (Duncan) — Fri, 21 Nov 2008 17:19:00 +0000

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

noreply@blogger.com (Duncan) — Wed, 19 Nov 2008 18:11:00 +0000

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

noreply@blogger.com (Duncan) — Mon, 17 Nov 2008 17:49:00 +0000

Friday November 14, 2008

noreply@blogger.com (Duncan) — Fri, 14 Nov 2008 17:50:00 +0000

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

noreply@blogger.com (Duncan) — Wed, 12 Nov 2008 00:30:00 +0000

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

noreply@blogger.com (Duncan) — Wed, 12 Nov 2008 00:28:00 +0000

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

noreply@blogger.com (Duncan) — Fri, 07 Nov 2008 18:07:00 +0000

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

noreply@blogger.com (Duncan) — Mon, 03 Nov 2008 18:59:00 +0000

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

noreply@blogger.com (Duncan) — Mon, 03 Nov 2008 18:53:00 +0000

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

noreply@blogger.com (Duncan) — Fri, 31 Oct 2008 17:32:00 +0000

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

noreply@blogger.com (Duncan) — Mon, 27 Oct 2008 16:34:00 +0000

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