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Week 38 - April 2 - 8
(Preview)
Day 1) On water - Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.Focus on having very little slippage at the catch (how long it takes to cover the blade in the water + how time to lock the blade in) and the washing out at the end of the stroke (yanking on the handl...
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Week 37 - March 26 - April 1
(Preview)
Day 1) On water - Long distance technical row Aim to cover at least 12km in small boats and 14km + in big boats. Focus on blade entry efficiency, ie: no missing water at the catch and find a quick connection on the face of the blade as a result of handle movement coordination with applying pressure onto the...
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Week 36 - March 19 - 25
(Preview)
Week 36 - March 19 - 25 Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. For this kind of workout focus on blade clearance at the finish while having handles level at the very end of the stroke stabilizing the position of the body as well...
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Week 35 - March 12-18
(Preview)
Day 1) Water practice: Warm up 30', 3 x 1000m @ R26, 26, 28 OR: Erg practice: Warm up 20', 4 x 3' @ R28 @ 2k+ 2", rest 5' between pieces Day 2) Water practice: Warm up 30', 1 x 1500m @ 26; 1 x 750m @ R28; 1 x 250m @ R32 OR: Erg practice: Warm up 20'; 1 x 12' @ R28 @ 20' test + 2-3", rest 5'; 1 x 3' R28 @ 2k+ 2"; rest 3' / 1' @ 2k...
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Week 34 - March 5-March 11
(Preview)
Day 1) Erging: Warm up 22' / rest 3 ' / 1 x 19' pressure pyramids (R18/20/22/24/22/20/18). Start with your 20' test split + 10". Push hard for each rate change. Day 2) Erging. Warm up 20' / rest 3 ' / 3 x 1000m @ R24. Aim to be under your 20' test split. Rest 4' between sets. Day 3) On water: Warm up for 30' Focus o...
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Week 33 - February 26-March 4
(Preview)
Day 1) Erging: Warm up 18' / 2' rest / 1 x 23' R22 @ 2k split + 15" (or 20' test + 8") Day 2) Erging: Warm up 20’ / 2' rest / 2 x 10' R28 @ 20' test + 2" / rest 3' Day 3) On water. First 15' SS+ technical + 10' power pieces R20, 24, 26, 28 + 5' static drills on your own (tapping, roll-ups, balance etc.) Meet at seawal...
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Week 32 - February 19-25
(Preview)
Day 1) Erg-Warm up for 20' with 3' restPower ladder - 2 x (6 x 20 strokes ON at max pressure followed by 10 strokes moving very lightly to recover)Set 1 - R22/24/26/28/30/32(4' break between the sets)Set 2 - R24/26/28/30/32/34Day 2) Erg-Warm up for 22' with 3' rest3 x 1000m @ R30 (set 1 @ 2K+5”; set 2 @ 2k+...
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Week 31 - February 12-18
(Preview)
Day 1) Erg-Warm up for 20' with 3' rest.Power ladder - 2 x (6 x 20 strokes ON at max pressure followed by 10 strokes moving very lightly to recover.)Set 1 - R20/22/24/26/28/30(4' break between the sets)Set 2 - R22/24/26/28/30/32Day 2) Erg-Warm up for 20' with 3' restSet 1 - 4 x 4' @ R32 (the split should...
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Week 30 - February 5 - 11
(Preview)
Day 1) Erg-Warm up for 20' with 3' rest. Power ladder - 2 x 5 (20 strokes ON at max pressure followed by 10 strokes moving very light to recover. Set 1 - R20/22/24/26/28 (4' break between the sets) Set 2 - R22/24/26/28/30 Day 2) Erg-Warm up for 20' with 3' rest Set 1 - 8' @ R30 (3' break between sets) Set 2 - 8...
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Week 29 - January 29 - February 4
(Preview)
1) Warm up for 20'/ rest 3 '. Practice starts 2 x 20 strokes total (full start sequence + transition into the racing pace + 1" at the end). Full recovery after the starts. 2 x 750m at 2k + 3" - focus on control of the split and continuous seat movement 2) Warm up 20' / rest 3'. 4 x 30" at race + 1" (with start sequen...
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Week 28 - January 22-28
(Preview)
Reminder - 2K test week next week. If you are not participating at Beat the Beast on Saturday, February 3, it is expected for all athletes to submit their 2km test score during this week. Save the date - Saturday/Sunday Masters have been given the date of Saturday, March 17, 2:30pm-7:00pm at Burnaby...
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Week 27 - January 15-21
(Preview)
Day 1)Warm up for 22', rest 3'3 x 1000m @ R24, rest 3' after the first piece and 4' after the second. Target: 2k+ 4".Dynamic seat movement required in order to achieve the split at the given rate. Day 2)Warm up for 22', rest 3'3 x 4' (30" ON/ 30" Off) - open rate, max split. Rest between sets 4'. Day 3)Pra...
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Week 26 - January 8 - 14
(Preview)
Hello Rowers, Workout for week 26;Day 1) Warm up 18'3' rest 4 x 3' with 4' rest between pieces (1st set @ 2k +3"/ 2nd set @ 2k + 2"/ 3rd set @ 2k + 1" / 4th set @ 2k ) Day 2 ) Warm up 20'3' rest 3 x 5' with 4' rest between pieces (5' = 15" On/ 15" Off ) Day 3) Warm up4 x 2k (R 22/24/26/28)
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Week 25, January 1-7th
(Preview)
Hello team, The New Year is just around the corner and I would like to wish everyone an amazing 2018 year with lots of great memories, laughs, to be successful in any goals that you set for yourselves, to stay healthy and strong! And meanwhile, for those who are still working out, the training program f...
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Week24, December 25- 31
(Preview)
Dear Master Athletes, Happy Merry Christmas to everyone! Whether you spend these days with family, friends or just relaxing, I hope you are enjoying this great time of the year. With 2018 being just around the corner, I am wishing everyone to have a great and amazing year with lots great memories...
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Week 23, December 18-25th
(Preview)
Hello everyone, Another round of 2k testing is coming up this week. This time we are doing 2k at R30. I know many of you work hard to make the improvements and I think completing this test with the smart approach is important to get confidence leading towards Beat the Beast event. If you are available, ...
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Week 22, December 11-17
(Preview)
Hello everyone, this week is the last one before the 2k test and we'll be doing some sprints to get ready for the higher 2k rate. Day 1) Option 1 - Long workout. Warm up for 20min/ rest 3 min / Set 5000m distance. Do 100m max splits followed by 400m of light recovery pace and so on until you complete the wor...
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Week 21, December 3- 9th
(Preview)
Hello everyone, As of last week, I am sending out the schedule with two options, 60min for the extended workout and 45min of a regular version: Day 1)Option 1) - 60' session 20' warm up at Steady states of your 2k + 22-25 seconds (Power pieces at rate 18,20,22,24 for the remaining 8' of 20' warm up) res...
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Week 20, November 27th- December 2nd
(Preview)
Hello everyone, a couple of notes about erging schedule, times and options. For the last 2-3 weeks, I am seeing fewer people attending the workouts. So there are options for you. If the total amount of people attending the practice for groups 1 and group 2 (5:30 and 6:15 pm) are less then the total amou...
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Week 19, November 20 - 26
(Preview)
Hello team, We are finishing this week with 2000m @ R28 before we move on to another training phase. Make sure you do a prep session (day 1) before doing the test. Day 1) Steady states for 35 min. While doing 35 min steady states, sometimes after the 25min in do 4 sets of 40 seconds R28 at projected spl...
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Week 18, November 13-19
(Preview)
Hello everyone, as promised, we are getting into another wave of testing. The plan is: This week we complete 20 min on Thursday. The 1 min test you can do either by yourself on Friday or before the practice on Saturday. For 1 min test, you will need to write down your average split as well as the distance c...
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Week 17, November 6-12
(Preview)
Hello everyone, just wanted to remind that next week we are having another 20min R24 and 1min max speed tests. And so far for this week, the core menu is: Day 1) Set the display for 45min / First 20min steady state rate 18, then next 25min finish with doing 1min max speed opened rate + 4min back to steady...
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Week 16, October 30- November 5th
(Preview)
Hello team! this is the final week before Head of the Lake regatta. Here are a couple of options for this week: 1) for those who will have a chance to get on water during morning rows and the last option, for those who will have a chance to erg only. Option 1, On the water: Day 1) 3 x 1500m (1st set - 750 steady...
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Week 15, October 23- 29
(Preview)
Hello everyone, the training plan for this week is below: Day 1) Warm up for 30min/ rest 3' to stretch / 1 x 9' (over- under); 9' = 3 x 1' R24 @ 20' test + 2" followed by 2' R28 @20' pace -1-2" and so on until you complete 9'. Day 2) Erging, warm up for 20min, rest 3 min to stretch/ 1 x 20' R22 @ 20min test pace + 4-5" D...
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Week 14, October 16- 22nd
(Preview)
Hello team, The training plan for this is below: Day 1) Warm up 18 min (10' steady states + 8' to do power pieces at R20/24/28/32/ 3min rest / 2 x 10' drag factor all the way down to #1, rest 4 min. First 10'@ R28, focus on speed consistency of the leg drive. Second 10' -(5' R30 /3' @ R32 /2' @ R34) Day 2) Warm...
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Week 13, October 9-15th
(Preview)
Hello everyone, I think this is the time to officially switch to erging and gradually build some strength and endurance to be able to perform your best. The session practice time will remain the same as we did last year- 45min per group, where GROUP 1 trains from 5:30- 6:15 pm and GROUP 2 from 6:15- 7 pm...
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Week 12, October 2-8
(Preview)
Hello team, the training plan for this week is below. Day 1) The meeting is at 5:45 pm. Warm up. The start time for the training piece is at 6:20 pm. 1 x 3000m R26. Day 2) 2000m Erg test R26. Please organize between yourselves the time of when you do the test. Also if you do the test in other time this week, PL...
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Week 11, Sept 25-October 1
(Preview)
Hello team, it was great to see everyone racing yesterday at the first Head Race of this season. It was a nice weather to enjoy the race and I hope you had a great time! Logistics about the training process for the next 4 weeks till Head of the Gorge. We are loosing the daylights with each workout, there...
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Week 10, September 18-24
(Preview)
Hello everyone, the training program for this week is below: Day 1) Please aim to be at the meeting at 5:45 pm and to be on the water by 6 pm for the warm-up. The start time for the pieces is at 6:30 pm. 2 x 2000m (1500m R30, 250mR32, 250m max); Steady states and technical work after the pieces. Day 2) Pleas...
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Week 9, September 11-17
(Preview)
Hello everyone, as the smoke disappeared, we continue to build the training volume. Day 1) Technical work. Focus on the phases of the drive- initial connection to the foot place to anchor the blades in the water, prying the load maintaining the upper body angle at the catch position, the second hal...
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