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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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369
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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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391
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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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382
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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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413
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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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302
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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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410
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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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349
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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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302
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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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417
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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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313
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Week 8, September 5-11
(Preview)
Hello team, we have final couple of sessions before we officially open a Head Race season. It is important to participate and complete these last practices. Day 1) 1 x 3000m R30l (first 1000m focus on consistency and pressure. Your goal is to find the rhythm, next 2000m switch start doing power 8 for...
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324
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Week 7, August 29- September 4th
(Preview)
Hello team, We have a bit more then a week before loading the trailer to the first fall season regatta. This week is important to push a bit more. The training plan for current week is below: Day1) Steady states with bungie cords. Take bungie off for the last 2km of your practice. Aim for 10+ km. Powe...
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332
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Week 6, August 22-29
(Preview)
Hello team, The month of August is getting closer to the end and the first regatta in September is coming up soon. I hope you have a chance to practice more in small boats to work on individual technical aspects. Also the first erg test, as i mentioned last time in the blog is going to be in the first week o...
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321
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Week 5, August 15-21
(Preview)
Hello team, the training plan for the current week is below. Also wanted to give heads up about first erg test. I am thinking about first week of September. The test is 15min @ R24 max distance. We might do it on Tuesday just before the practice, so that you could go for a steady state right after. I will e...
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346
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Week 4, August 8-14
(Preview)
Hello team, we are still working on small boats this month. Again, spend as much time as possible in 1x's, 2x's and 2-'s. The training program for the current week is below: Day1) Steady states with bungie cords R18. Power 8 for every 500m @ R20. Focus on blade clearance. Day2) Warm up 2000m 4 x 1000...
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307
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Week 3, August 1- 7
(Preview)
Hi team, the training plan for the current week is below. Again, i would really encourage, before month of September, to spend as much time as possible in small boats to work on individual skills, improving mistakes, balance and body movements awareness. The better you re in small boats, the bette...
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356
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Week 2, July 25- 31st
(Preview)
Hey team, The sprint season is over and now we are gearing towards head races. End of July and August are going to be a transitional months to practice in small boats a much as possible before we start forming crews. So spend more time rowing in 1x's, 2-'s and 2x's. The training program for the current we...
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478
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Week 1, July 18-24th
(Preview)
Hello team, great job to everyone performing at Cascadia regatta! I hope everyone enjoyed the races and the results. It was the last regatta of the spring season in BC. For the next a month and a half we'll be focusing on the following aspects: 1) Training in small boats for sweeping and sculling. 2) Ti...
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580
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Week 52, July 11-17th
(Preview)
Hello team, i just realized that it's week 52 for the training program. One year! time goes by fast. But i think within a year we were able to make some small steps towards the progress of the program. As for this week you'll have just one practice before loading the trailer. Originally in the trainin...
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461
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Week 51, July 4- 10th
(Preview)
Hello team, i hope you were able to recover from last week's regatta and ready to race again next week again! It's more like speed work pieces so be sure to do a good warm up before the practice as well as stretching after the session. Day1) Warm up for 3000m 1 x 1000m R24 max pressure 3 x 500m Open rate (al...
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480
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Week 50, June 27- July 3
(Preview)
Hello team, firstly, wanted to say great job and great results in Portland! I hope you were able to some of the strategical, technical elements that you worked in the club and enjoyed your races. Every race is an experience as well as an indicator of your learning curve. The training plan for this wee...
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480
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Week 49, June 20-26
(Preview)
Hello team, Not much to write for this week but just one training day before we leave to Portland. We have done most of the work and now it's time to put all the pieces together: Day 1) Warm up (specific to the race) The warm up is going to the same one as you would do at the regatta. After you launch, spend 1...
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526
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Week 48, June 13- 19
(Preview)
Hello team, we have one more week of hard work before we start tapering down. But for now, as we are in high intensity cycle, do not forget to stretch after the sessions. It's not that much time to spend 10 min doing a dynamic warm up before the session instead of chatting around and 10min after the sessi...
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323
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Week 47, June 6-12
(Preview)
Hello team, we are continuing to work on higher rates as well introducing to the starts and higher pace pieces. For this week we'll step one notch up with speed to get use to the race intensities. Day 1) Warm up for 3km 2 x 750m spinning R32+ 2 x 500m spinning R34+ Day 2) Warm up for 3km 1 x 750m R24 ful...
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338
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Week 46, May 30- June 5th
(Preview)
Hey team, we are getting closer and closer to the NWM regatta that is on 24, 25 and 26 of June. I hope you are having some progress for the last little while to be able to race in Portland. Beginning from next week we start doing pieces at higher rates and we also be working on starts. The training program i...
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378
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Week 45, May 23- 29
(Preview)
Hello team, this is the last week of longer distance workout before we move to the higher intensity phase with shorter pieces, higher rates and intensities. Please be aware of stretching before as well as after the practice. The training program for the current week i in attached file: Day 1) Stead...
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347
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Week 44, May 16-22
(Preview)
Hello team, sorry for a little delay. The training plan for the current week is below: Day 1) Steady states+ Technical work. Focus of the session is maintaining upper body's catch angle during recovery phase (it is important to set a catch angle after upper body rock over from the finish. In order t...
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326
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Week 43, May 9- 15
(Preview)
Hello team, the training plan for this week is below: Day 1) Technical work. Focus of the session is to work on proper body sequence during handle movement from the finish position to the catch. In other words, after you were set at the finish position, start initiating the movement of the handles a...
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329
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Week 42, May 2- 8
(Preview)
Hello team, the weather is treating us well, so far, so let's use an advantage of it during the week! The training plan for the current week is below: Day 1) Technical work. Work on setting strong finish angle (Make sure when arrive to the finish, your legs are fully extended and quads are engaged. Enga...
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358
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Week 41, April 25 - May 1st
(Preview)
Hello team, hope spring time is going well for everyone and you have a chance to build up a bit more milage on water. The training plan for the current week is below: Day 1) Steady states. Goal 10km+ for small boats / 12km + for big boatsFocus of the session is clean blade extraction at the finish to av...
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350
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