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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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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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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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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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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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SunM-Monday, August 24 practice
(Preview)
Please be ready to meet on the dock at 5:55 tonight for a very quick briefing and we can get boats on the water at 6. After your 2Km warm up, we will meet at the wall at 6:35 to begin the pieces for tonight's practice as coach boats have to get off the water at 7:15pm. Tonight's practice: 1 x 2000M, R24, R5 min 1 x...
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Tech Workshop #2
(Preview)
When: Wednesday, August 26, 7-9 pm Where: Trophy Lounge, VRC Coach Maksym Kepskyy will present the second part of the Technique Workshop series. This session is a continuation from the first session which will include more visual elements, pictures, and video analyses. This session is design...
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Update for Wednesday, July 29 Training Session and Sunday Masters Row
(Preview)
Coach Maksym Kepsky will be available at VRC at 5:30pm (a little earlier than usual as the Juniors will not be on the water), tomorrow afternoon to give the Sunday Masters a technical session. This will especially important for those rowers that could not make it to the Saturday Masters' session (hel...
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Technical Coaching Session - July 29 @ 7PM
(Preview)
Rowers, Don't forget the first Technical Coaching Session is taking place on Wednesday, July 29 at 7pm in the Harbour Room. We are aware Wednesday is Brazil's night for fireworks - and also a rowing night - but due to the busy summer schedule of events at our club, rooms are not readily ava...
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