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Air quality
(Preview)
Hello everyone, Just wanted to send a note about the today's erg test and air quality. As air quality is still under moderate category today. The quality is not the worst but also not the best, especially for the testing. I would recommend do it tomorrow or on Saturday when the air quality starts to sta...
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744
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Week 8, September 4 - 10
(Preview)
Hello everyone, the schedule for this week is below: Day 1) Technical work. Focus on maintaining the rhythm- the drive to recovery time ratio to be consistent throughout the stroke cycle. As you start fatiguing, the drive time slows down, therefore, your recovery time changes as well. Working and...
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0
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771
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Week 7, August 28- September 3rd
(Preview)
Hello team, the training schedule for the current week is below: Day 1) Steady states, technical work. Focus on the consistency of the blade height above the water (quite often we still can see blades moving without consistency of the height above the water. The blades come out of the water low, th...
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0
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728
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Week 6, August 20- 26
(Preview)
Hi team, Couple of notes. As last year, we are doing a first erg test during the first week of September. The tests are: 20min R24 on Thursday (for Saturday masters) or Wednesday for Sunday Masters followed 1min max rate/split test on Saturday or Sunday for another group. Those are the tests for the w...
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607
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Week 5, August 14-20
(Preview)
Hello team, the workout for this week is below: Day 1) Steady states, R22, aim to row 12km +. Day 2) We should be aiming to get on the water by 6:10 pm and to start the pieces at 6:30 pm latest to have at least 30 min before the big boats start coming out. The juniors will be off the water earlier, so please p...
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541
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Week 4, August 7- 13th
(Preview)
Hello team, the workout for this week is below: Day 1) Steady states. The focus of the workout is blade extraction i.e timing when the blade has to come out of the water, to avoid early feathering in the water, maintaining the connection against the water, especially from the first to the second half...
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0
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616
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Week 3, July 31st - August 6th
(Preview)
Hello team, the training program for this week is below: Day 1) Steady states, technical work. Aim to row 10km +. Focus on the duration of time how long the blade stays in the water to increase the distance of the boat moving around the blade. Day 2) Resistance training with bungees. R18, every 500m pow...
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0
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548
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Week 2, July 24- 30st
(Preview)
Hi team, the workouts for the following week is below: Day 1) Steady states, technical. Work on proper blade placement in the water. The objectives of the session are to lock the blade in the water through the horizontal direction of the blade movement after the moment of the entry. We still can see i...
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449
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Week 1, July 17- 23rd
(Preview)
Hello everyone, we are rolling into Week 1, again. A new training cycle is ahead of us for another year. I hope that at CASCADIA regatta you were able to apply something that you have been working on for the last year: racing technical elements, starts, transitions, sprints at the finish, some new rac...
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544
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Week 52, July 10- 16th
(Preview)
Hello team, just realized that this is week # 52. The year flew by very fast. This is the last week before the upcoming regatta. We are focusing on the speed. Day 1) Warm up. Starts. Transitions. 2 x 1000m (500m R26 + 250mR28 +250 R30) 1 st set 500m R26 + 250mR28 +250 R30 2 nd set 250m R32 +500m R28+250mR3...
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611
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Week 51, July 3-9
(Preview)
Hello team, the training program for this week is in attached file: Day 1) Steady states, technical work, focus on blade clearance at the finish (make sure you are not feathering while the blade is still in the water. See the blade come out on square till it's about half way off the water, then start fe...
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408
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Week 50, June 26 - July 2nd
(Preview)
Hello everyone, hope everyone had a great race at Portland and you came back with new goals in mind and lots of stories. It is really important after the regatta, when you still remember your race/s, to scroll once again in your memory what happened during the race: starts, the body of the race, the f...
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570
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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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634
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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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414
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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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422
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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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404
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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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441
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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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462
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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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471
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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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489
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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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391
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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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365
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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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365
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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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377
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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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390
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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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409
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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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400
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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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417
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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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439
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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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363
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