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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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Maksym
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338
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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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Maksym
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0
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345
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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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Maksym
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332
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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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Maksym
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358
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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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Maksym
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0
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318
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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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Maksym
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369
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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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Maksym
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491
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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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Maksym
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0
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592
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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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Maksym
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472
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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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Maksym
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492
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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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Maksym
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490
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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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Maksym
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538
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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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Maksym
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335
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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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Maksym
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0
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351
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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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Maksym
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392
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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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Maksym
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357
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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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Maksym
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340
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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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Maksym
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341
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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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Maksym
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370
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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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Maksym
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367
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Week 38, April 4- 10
(Preview)
Hello team, the training program for the current week is below: Day 1) SMALL BOATS! Steady states, technique. Goal of the session: Learning about the rhythm of the boat. Most of the times rhythm is off by not being able to control the speed of the slide during recovery phase. It is easier to do the dr...
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Maksym
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561
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Week 37, March 28- April 3
(Preview)
Hello team, the training program for the current week is below: Day 1) Steady states, technical work. Goals: - Transition of the handle movement from the drive into the finish phase (the goal is to allow the blade gradually come off the water and not to get stuck at the finish) Handle control at the...
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Maksym
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426
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Week 36, March 21- 27
(Preview)
Hello team, we continue working on setting technical base for race season. this week we are going to be focused on beginning of the leg drive phase and upper body angles; Coordination of blade placement and leg drive maintaining upper body angles; Day 1) Technical work. Steady state. Target dis...
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Maksym
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424
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Week 35, March 14- 20
(Preview)
Hello team, just quick updates about the next week: 1) We finished the official part of the erg season and as of tomorrow we are back to regular practices on water. The sun set time for Monday is 7:16pm, so let's try to off the water by 7:15pm. Starting from next week we should be ok to row till 7:30pm. A...
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Maksym
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502
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Week34, March 7-13
(Preview)
Hello team, First, i would like to say great job to all athletes and the crews that raced over the weekend. I hope everyone enjoyed and have had a great experience in the first regatta of the season. We have one more week of erging and then, finally, we back on water. During that time you may notice that f...
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Maksym
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446
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Week 33, February 29- March 6
(Preview)
Hello team, the first on water regatta of the year is just next coming weekend! It will be really great to see VRC crews performing for the two days of Head of the Fort and Head of the Creek head races. Also wanted to give you heads up about the training process. The next couple of months are going to be Deve...
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Maksym
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517
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Week 32, February 22-28
(Preview)
Hello team, the training plan for the current week is below: Day 1) ERGING Warm up 15min 1 x 20min R24 max distance Day 2) ERGING 1 x 20min R18 Steady state R18, rest 2 min 1 x 25min (5 x 1min On / 4min Steady State ); Start first 1 min at R22 and then every time you do 1 min again, increase rate by 2 bits i.e. R22...
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Maksym
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565
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Week 31, February 15- 21st
(Preview)
Hello team, the training program for the current week is below: Day 1) Erging Warm up for 15min 2 x 9min Over/ Under, rest 5min9min= 1min@20min test-2sec R28/ 2min@ 20min test +2 seconds @24 Day 2) Erging Warm up for 15min 2 x 5 min / rest 5 min R28-30/ Intensity: 20min test +1 second 1 x 3min @ 2k+1 seco...
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Maksym
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452
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Week 30, Feb 8-14
(Preview)
Hey team, the training program for the current week is below: Day 1) Warm up for 12min 1 x 30min R22 max distance Day 2) Warm up for 15min 1 x 7min R30 20min test split +3sec / rest 5min 2 x 3min@2k+2seconds R30 Day 3) 1 x 1500m R18/ R24 2 x 1500m R26 Maksym -- Edited by Maksym on Sunday 7th of February 201...
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Maksym
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403
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Week 29, Feb 1 - 7th
(Preview)
Hello team, good job to the all athletes participating at Beat the Beast regatta and for everyone else cheering for your teammates. Overall, VRC proudly showed great results from both, Masters and Junior programs. And meanwhile, we keep training towards spring season. Day 1) Erging Steady s...
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Maksym
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454
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