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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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306
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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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317
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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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327
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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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Maksym
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351
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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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329
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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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Maksym
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356
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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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364
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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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Maksym
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304
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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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412
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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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0
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372
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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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407
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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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492
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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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414
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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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Maksym
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529
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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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Maksym
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309
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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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Maksym
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303
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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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367
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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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Maksym
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392
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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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0
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413
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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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Maksym
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454
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Week 19, November 21-27
(Preview)
Hey team, Hope everyone had a great time enjoying Captain's Dinner event last night, relaxing a bit from the workouts and raining days. On the other note, next week is going to be fulfilling with few exciting tests : ) Day 1) 2km R26 max pressure. Warm up for 25': 15' steady states @ 2k+22", then power p...
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Maksym
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381
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Week 18, November 14-20
(Preview)
Hello everyone, the training plan for this week is below. Again, if you arrive earlier for ear practices, spend time doing dynamic warm up. The intensity will gradually increase over the weeks, so make sure you do enough stretching before it gets too tense. Also wanted to post the dates for next tes...
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Maksym
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403
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Week 17, November 7-13th
(Preview)
Hello team, We are gradually merging more and more into the winter training season. If you have a chance, spend more time doing cardio work outside of the club. Indoor cycling, Elliptical machine, or just a treadmill or just a cross training works well. Extra time doing steady states on the erg is a bo...
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Maksym
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395
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Week 16, October 31st - November 6th
(Preview)
Hello team, We have had a lot of things happening for the last three weeks, - Head of the Charles, Head of the Gorge and, of course, erg tests.For all of the three events our club did a great job. Congratulations!And meanwhile we are merging into official erg training season: Day1) Erging. 20 min warm...
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Maksym
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424
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Week 15, ERG TESTING
(Preview)
Day 1) - 1min test open rate Day 2) - 20min R24 max distance
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Maksym
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314
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Week 14, October 17-23
(Preview)
Hello team, The next regatta is just around the corner. It will be exciting to see VRC colours again on the racing course. You have done quite a bit of work on water, ergs, gym, preparing yourselves to the next race. Make the water move under your shell fast! Also to remind, we'll have our first tests co...
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Maksym
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420
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Week 13, October 10-16
(Preview)
Hello team, two more weeks left to our next head race regatta. As of now, we don't have much day light left to train,although we still can get at least 30-40 min of water time. We'll be getting juniors off the water around 5:40 and let's have our meeting around then, aiming to push off the dock at 5:50pm.S...
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Maksym
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360
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Week 12, October 3-9
(Preview)
Hello team, There are will be less day light for each practice we get on water. So therefore use time wisely. If you get to the club a bit earlier, get on the erg and do a warm up piece for 10-15min to get your body adapting to the intensity of the session. Do a dynamic warm up forgoing mobility that is reall...
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Maksym
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314
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Week 11, Sept 26- October 2nd
(Preview)
Hello team, in a week we are closing last days of September and after that we'll have 3 more week to our biggest Head Race regatta in Victoria. Because we are loosing our day light, the juniors will be off the water earlier, therefore, i will start the meeting at 5:45 and we are aiming to launch at 6am. In...
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Maksym
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428
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Week 10, September 19-25
(Preview)
Hello team, The day lights are getting shorter so let's be a bit more efficient with the sessions. I will do the meetings 5:55pm and we should aim to be on water by 6:15- 6:20pm latest. Day1) Steady states R18 with bungie cord. Power 8 R22 for every 500m. Day2) Time Trial 20min R26. Let's have a meeti...
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323
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