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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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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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361
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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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361
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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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391
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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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394
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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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588
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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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455
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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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448
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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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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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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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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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592
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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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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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435
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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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483
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Week 28, Jan 25- 31
(Preview)
Hello team, The Beat the Beast even is coming up soon, this coming Saturday. You have done the major phase of the workouts and this week it's just maintaining the pace. Sometimes i see people start training really hard last week hoping to improve. Firstly: be realistic to your goals. It is better to ha...
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411
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Week 27, Jan 18-24
(Preview)
Hey team, the training plan for the current week is below: Day1) Erging. 1 x 20min steady state, rest 2 min 1 x 20min (1min R30 at projected 2k split / 4min steady state pace) Day 2) Pre-test, 1500m R30 Day 3) Practice on water. 3000m warm up. 2 x 2000m R28 Maksym
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Week 26, Jan 11-17
(Preview)
Hello team, the workout for this week is below: Day 1) ERGING/ WARM UP 12min1) 7MIN = 3minR18/ 2minR20/ 2minR22 / rest 5min2) 7MIN = 4minR20/ 2minR22/ 1minR24/ ret 5 min3) 7MIN = 3minR22/ 2minR24/ 1minR26/ 1min R28 / Day 2) ERGING/ WARM UP 12min1 x 5 min @ 20min test split R30rest 3 min3 x 5 min (15s...
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Training week, January 4 - 10
(Preview)
Hello team, Happy New Year to everyone! I hope you have started gradually getting back to training regime after the holidays. The intensities for month of January are going to be at higher pace. The current training phase will have more emphasis on higher rates and conditioning. Therefore make su...
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Training week, December 28th - January 3rd
(Preview)
Hello team, hope your holidays are going well. The training program for next week is below: Day 1) Erging: 2 x 20min, rest 18, rest 3 min. Intensity: 2k+23seconds Day 2) Warm up for 20min 1 x 19min (4minR18/ 3'R20' 2' R22 / 1' R24 / 2' R22 / 3' R20 / 4' R18) Day 3) Practice on water. Warm up for 4km 4 x 1000m R...
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443
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Erging, December 21-27
(Preview)
Hello team, The training plan for this week is below. Also there are couple of notes for the upcoming workouts: We have planned 2k test at rate 28 for this week. The date for the test was originally set for Thursday but many of you most likely be away or celebrating Christmas eve with family, friends. So t...
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Erging, December 14-20
(Preview)
Hello team, the schedule for training is below: Day1) Erging. Warm up 20min. 2 x 9 min. Rest 5 min 9min = 3 x (1min@20min test split - 3seconds R28 / 2min@20min test split R24) Day 2) Erging. Warm up 20min. 1250m R28 (pre- test for 2000m) Intensity. I hope you were recording your splits from the la...
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481
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Erging week of Dec 7- 13th
(Preview)
Hello team, the workout for second week of December is below. Day 1) Erging Warm up for 20min 1 x 19min (19min = 4minR18 / 3min R20 / 2min R22 / 1min R24 / 2min R22 / 3min R20 / 4min R18 ) Start 4min R18 at intensity of your 20min test split + 8 seconds, then for each rate change drop 1-2 seconds. As you get to R24...
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Urging week of Nov 30, Dec 6th
(Preview)
Hey team, sorry for a little delay. This week's erg workouts are: Day 1) Erging. Warm up for 10min (if you are working out somewhere else or erging in different time, warm up for about 15 min) 4 x 5 min R28, rest 5 min. Intensity: The splits should be below the ones you pulled for 20min test. Day 2) Erg...
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Erging for this week of Nov 23- 29th
(Preview)
Hello team, here is your erg training plan for this week (remember, it's also posted on the board in the hallway at VRC). Day 1) ERGING: Warm up 12min 3 x 7 min / rest 5 min Set1) 7min = 3'R18 / 2' R20 / 2' R22 (Start 3' R18 at intensity - your 20min test + 6-8seconds), then for each rate change increase your spe...
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How to improve your cardio
(Preview)
Hello team, Athletes are asking about the best way to improve their erg scores over winter. So i just decided to share few things from my experience and the observation over the last years on this topic. When we row on water (March- October, 7.5 month) we spend more time rowing then erging. So during t...
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Erg training for this week
(Preview)
Hello VRC! Hope you recovered from the last week's 20min erg test. Good job! Also for the ones who haven't submitted it, send it to me at: maksim@vancouverrowingclub.ca Also the workout for this week: Day 1) Warm up for 15' (usually for warm up you can do 8min at steady state at rate 18, just oxydate you...
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563
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Erging / Winter Season
(Preview)
Hello team, Great job at Head of the Lake regatta!!! It was a successful weekend. It was really good to see everyone being organized preparing for the regatta and focused for the races. We are officially now fully on for winter season training. One of the major objectives that i would like to see acco...
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Last on-water weekday workouts information
(Preview)
Coach Maksym Kepskyy will have the next block of workouts posted on the main message board tonight. The workouts will only work if all Masters rowers are on the water by 5:45pm due to the waning light. Juniors will be off-water for the earlier Masters start time. All rowers are to be off-water by sunset...
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Sunday Masters-Aug 12, 19, 24, 26 - practice result times
(Preview)
DATEBOATCREWDISTANCEFINAL TIMEAug 12/152XSabina400018:04Aug 12/152XCheryl400018:13Aug 12/152XSheila400020:30Aug 12/151XJeff400020:05Aug 12/152XJ/R400020:37Aug 12/154X 4000 25:25Aug 12/151X?Ed400023:26DATEBOATCREWDISTANCESTART FINISHFINAL TIMEAug 19/154XE...
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