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Week 49, June 19-25th
(Preview)
Hello team, I guess there is only one or two practices left before leaving to Portland. The workout and some advised for the race are below: Day1 ) Warm up for 30min. 1 x 1000m Racing rate (Standing start + transition into the racing pace + body of the race. Find your rhythm before 500m. After 500m do 3 x Po...
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Maksym
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526
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Week 48, June 12-18
(Preview)
Hello team, 10 days left before the first race in Portland! This week we are focusing on speed, so make sure you spend some time stretching after the session not to let the muscles to tense up. The training plan is below: Day 1) Steady states, max distance, do technical Power 10 @ R26 for every 500m. Day...
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Maksym
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322
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Week 47, June 5- 11th
(Preview)
Hello team,the training program for the current week is below:Day1) Steady states, maximum distance R22-24;Day2 ) Warm up for 20min.4 x 1000m (1st and 2nd 1000m = R26 and 28; 3rd and 4rd 1000m R30); Last 10 strokes of each piece is a sprint with rate 4 beats up.Day3 ) Steady states till 9am; starts/ 5 x 1 s...
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Maksym
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328
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Week 46, May 29- June 4th
(Preview)
Hello team,the training program for this week is below:Day1) Steady states, maximum distance R22-24;Day2 ) Warm up for 20min. 2 x 2000m (2000m = R24/26/28/30 for each 500m). May sure that rate increase happens from the power application and not just by rushing the seat.1 x 750m, 2 boats at a time side...
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Maksym
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319
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Week 45, May 22-28
(Preview)
Hello team,the training plan for this week is below:Day1 ) Steady states, maximum distance R20-22; Power 8 each 500m at the same rate. Keep blades clear off the water at the finish. Day2 ) 1 x 750m R24 max pressure, focus on length of the stroke; 2 x 2000m (1500m = R22/24/26/ for each 500m + 250mR28+ 250m...
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Maksym
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360
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Week 44, May 15-21
(Preview)
Hello team, the training plan for this week is below:Day1 ) Steady states, maximum distance R20-22Day2 ) 1 x 750m R24 max pressure, focus on length of the stroke; 2 x 2000m R22/24/26/28 each 500m. May sure that rate increase happens from the power application and not just rushing the seat faster. Da...
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379
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Week 43, May 8-14th
(Preview)
http://www.worldrowing.com/events/2017-world-rowing-cup-i/schedule-results
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376
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Week 41, April 24- 30
(Preview)
Hello team, the training program for the current week is below: Day 1) Steady states, low rate. Work in small boats. Aim for 12km + Day 2) Warm up for 30min. Time Trials 20'@ R24 max pressure. Aim to break 4km. Day 3) Warm up for 30min. 1 x 1000m R 24 max pressure with 2-3 boats at a time; 3 x 750m (500m R28 + la...
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Maksym
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403
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Week 40, April 17-23
(Preview)
Hello everyone, Hope you didn't have too much of a chocolate during Easter Egg Hunt! If so, you can burn it off for sure during this week of training! Day 1) Technical Work in small boats. If you are in a four, try to spend time is a pair. If you normally row in a double, spend time practicing in singles. Y...
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Maksym
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306
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Week 39, April 10
(Preview)
Hello team, the training program for the current week is below: Day 1) Steady states, technical work. Focus on blade clearance at the finish. Aim to cover 12+ km Day 2) Steady states for 2000m + rest of the practice doing power pieces. P15 max pressure R22 followed by easy and techncial work for next...
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Maksym
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294
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Week 38, April 3- 9th
(Preview)
Hello team, because of the Lake Stevens regatta this coming weekend, the training program for the current week will be a bit different: Day 1) Warm up for 2000m with technical work and power pieces at R20/24/28/30. Do 15 strokes for each power piece. 1 x 1000m R24 max pressure / 2 x 750m R28 with start...
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Maksym
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295
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Week 37, March 27- April 2nd
(Preview)
Hello team, the training program is in the attached file: Day 1) Steady state: Technical work. Row with high blade clearance above the water. FOCUS ON KEEPING YOUR BLADE/S CLEAR ABOVE THE WATER! We are aiming to minimize the drag. If weather allows, aim to have 10k+ for 1x's or 2-; 12k+ for 2x's and 4-...
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Maksym
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307
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Week 36, March 20-26
(Preview)
Hello team, the training plan for this week is below: Day 1) Steady states, technical work. DRILLS TO DO: - Square blades. Practice for at least 1000m in total: 100m on square, 100m normal row - Row with high blade clearance at the finish during extraction phase. Overexaggerated blade high at the...
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Maksym
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316
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Week 35, March 13- 19th
(Preview)
Hello team, we are finally stop erging and start getting back to our full schedule on water! We'll have a long break untill our next big regatta. The ditance is shifting to 1000m. That means we need to be a lot more technical racing at high rates. With next training phase we'll spend more time doing ste...
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349
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Week 34, February 6-12
(Preview)
Hello team, I hope everyone had a chance to recover and warm up after yesterday's regatta. It was a great test for everyone with what weather challenged you with: rain, cold, snow etc...It was great to see VRC athletes staying focused and composed. Great job everyone! About the workouts: This is t...
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326
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Week 33, February 27-March 5th
(Preview)
Hello team, we have less than a week before we start our racing season and also a couple more weeks before we get back on the water. Once we get back on our full schedule, as always, there is lots of work that we'll need to do to improve our technique. And for now, the schedule for this week is below: Day...
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345
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Week 32, February 20-26
(Preview)
Hello team, Our first Head Race regattas of the season are just around the corner. This week we are focusing on aerobic endurance. Day 1) Erg practice. Warm up for 15min. Rest 3 min. 2 x 10min spinning (rate 26-32 depending on skill level). Intensity: Base split (20' test split) + 2" Day 2) Erg practi...
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Maksym
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351
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Week 31, February 13-19
(Preview)
Hi Team, The training program for next week is below: Day1) Erging. 3 strokes max power (you have 3 tries for record your best split)/ 1min max split (open rate). Day2) Erging. 2000m test. Day3) Practice on Water; Focus of the session: Warm up with emphasis on relaxed recovery to be able to have pro...
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292
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Week 30, February 6-12
(Preview)
Hello team, firstly i wanted to say great job to everyone who showed up for Beat the Beast. Just for stats, this year it was the smallest amount of Masters from VRC i have seen at this event for a long while ?!?! On the other hand it was good to see a great fleet of novices taking over all the warm up ergs cheer...
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Maksym
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401
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Week 29, January 30- February 5th
(Preview)
Hello team, we are at the final week tapering for Beat the Beast event. I know that not everyone is doing it but the training schedule is still the same for the club. For those who are participating at the event, try to avoid any heavy weights or conditioning type of trainings in the gym. The days that yo...
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Maksym
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361
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Week 28, January 23-29
(Preview)
Hello team, this week we are testing for 2k for the Beat the Beast event but with shorter distances. As it is the final phase, we are introducing starts and transitions. From what i am observing all the time is that everyone can do starts but not everyone can do transitions into the racing pace. It sound...
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Maksym
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397
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Week 27, January 16-22nd
(Preview)
Hey team, the training plan for next week is below: Day 1) Erging. Warm up for 18', Rest 3' 12' @BS +2" R28; Rest 5' / 3' @ 2k R30; Rest 3' / 1' @ 2k-3-4" R34 Day 2) Erging. Warm up for 20min; 6 x 1' @ 2k-3-4" R32+; Rest 3' Day 3) Practice on water. Let's aim to have the meeting at 7:50am so that we get on water a...
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Maksym
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480
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Week 26, January 9-15th
(Preview)
Hello team, We gradually start gearing up the rates and intensity. I hope you had a chance to maintain/ improve your aerobic level during the winter break as next couple of weeks will depend on the aerobic base that you have. The training schedule is below: Day1) Erging: Warm up for 17', 4' rest/...
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Maksym
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401
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Week 25, January 2- 8th
(Preview)
Hello team, hope everyone has had great time during the break, skiing, snowshoeing or just relaxing. And meanwhile, we are getting back in shape building up aerobic power. Day 1) Warm up for 15', rest 3'/ 2 x 11' (11' = 3'R18 / 2'R20 / 1' R24 / 2' R20 / 3' R18 ) / rest 3' between the sets. Start 3' R18 @ 20' t...
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518
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Happy New Year!
(Preview)
Hello team, The New 2017 Year is just couple hours away! I wanted to take a moment to wish everyone a great and successful year fulfilled with amazing memories, stories and smiles! Stay strong and healthy! Maksym
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298
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Thursday's snowshoeing!
(Preview)
Hello everyone, for those who still plan to go for this Thursday's (December 22nd) snowshoeing, few important details: 1) We are meeting up at Cypress mountain at the Nordic Side at 6:20pm where rental booth is (i guess it will be closed by then but easy point to know where to meet). Again, it is NOT DO...
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293
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Week 23, December 19-25th
(Preview)
Hello team, It is time of the year for winter fun break. This week we are having just one day of erging, then we are officially on the winter break time...that means we are switching erging to activities like snowshoeing, x-country skiing (if you want to get the best cardio and fun workout, go for cros...
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Maksym
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356
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Week 22, December 12-18
(Preview)
Hello team, couple of things regarding this week: We have workouts scheduled that lead to 2000m R28 test but we might be going for Plan B based on air temperature. Based on the forecast for the current week, during the evening time from Monday to Thursday the temperature will be somewhere between to...
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381
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Week 21, December 5-11
(Preview)
Hello team, we are gradually gearing up to higher rates pieces to get ready for next 2000m@ R28 next week. Day 1) Warm up for 17' / rest 2' with stretching / 5 x 2' R32-33 (set drag lever on the side of the drum at # 1 to ease off the resistance), rest 2' with light recovery pace. The goal of the workout is to ma...
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Maksym
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401
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Week 20, November 24- December 4th
(Preview)
Hello team, i hope you had a good weekend recovering mentally and physically after the week of testing, great job! This week will be more in the recovery mode before we start loading again. The next phase will be building up to a speed work to get ready for another 2000m @ R28 on December 15, Thursday. ...
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442
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