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Week 4 - August 12-18
(Preview)
Day 1) Technical skill development. Steady state = R18, firm pressure. Target for 10km in small boats and 12km in crew boatsFocus on the catch (the direction of the blade placement should be towards the direction of the boat movement). Day 2) R20 firm pressure. Every 500m Power 10 @ R26. Target for...
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Special Alert to ALL Masters from our Captain - please read and respond!!!
(Preview)
Not all of you read FB so Captain Matthias Uhlenbrook asked that I post this where all of you will see it: I want to invite you all to follow the Vancouver Rowing Club Facebook page, if you don’t already do so. This is our main outlet for the public campaign against the RVYC expansion (you know, the one...
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Week 3 - August 5-11
(Preview)
Day 1) Technical skill development. Steady state, R18, firm pressure. Focus on the catches (the direction of the blade placement should be towards the direction of the boat movement). Day 2) R20 firm pressure. Every 500m, power 10 (5 strokes R24 + 5 strokes R26). Target is 12km in small boats and 1...
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Week 2 - July 29-August 4
(Preview)
Day 1) Technical skill development. Steady state - R18, firm pressure. Focus on the catches (the direction of the blade placement should be towards the direction of the boat movement). Day 2) R18 firm pressure. Every 500m do a power 10 @ R24. Target for 12km in small boats and 14km in crew boats. Focus o...
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Week 1 - July 22-July 28
(Preview)
The goals for this next phase is to build up a strong technical foundation and to back off for a time from speed work. We will work on technique and some low-mid rate power pieces. During this time of year, we encourage rowers to mix up in different boats to see if we can find good new crew combinations and/...
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Week 52 - July 15-21
(Preview)
Day 1) Warm up, power pieces R20/24/28/32 - 15 strokes each 1 x 1000m R30 side by side 1 x 500m R32 side by side 2 x 250m speed shifts - side by side Day 2) Warm up 30' - steady state + technical + power pieces R24/26/28/30 - 15 strokes each 6 x 25 strokes (standing starts 2 boats side by side + transitions) Day 3)...
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Week 51 - July 8-14
(Preview)
Just one more week of training before Cascadia. Please make sure ALL the shells have their maintenance completed by the end of this week. Day 1) Steady state + tech work for 30’. Focus on proper blade placement at the catch (blade entry with the boat movement). Next 45’ continuous movement (500m @ R2...
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Week 50 - July 1-7
(Preview)
Day 1)Steady state + tech work for 30’. Focus on proper placement at the catch. Placing in the direction with the boat movement. Next 45’ - 500m R24 (seawall to the 500m mark), then recovery 500m row back (continuous movement)Day 2) Steady state + tech work for 30’. Focus on proper placement at the c...
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Week 49 - June 24-30
(Preview)
Day 1 - steady state/technical/recovery workout Day 2 - steady state/technical, focusing on the catch with 1 x 1000m @ R24 Day 3 - Starts. Then 8 x 250m. (R18, 20, 22, 24, 26, 28, 30, 32), racing side by side
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Week 48 - June 17-23
(Preview)
Don’t forget to maintain your shells! An ounce of prevention is worth a pound of cure.Warm up for 35-40‘ - same kind of warm up you will do before the race (steady state, power pieces from 20-26 stroke rate, then race pace pieces with starts). 2 x 1000m, full start sequence, side by side 2 boats at a time....
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Week 47 - June 10-16
(Preview)
Day 1. Warm up for 30’. 8 x 250m Open rate, side by side (from standing start) Day 2. Warm up for 30’. 4 x 1000m @ R24, full pressure. Focus on length and rhythm. Day 3. Warm up for 30’. 2 x 1000m @ R30, light recovery row for 20min, 2 x 1000m open rate (last 10 strokes speed shift).
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Week 46 - June 3-9
(Preview)
Day 1. Warm up for 30'. R22 max pressure for the rest of the practice. Day 2. Warm for 30'. 8 x 250m open rate max speed, side by side from standing start (2 boats at similar speed). Day 3. Warm up for 30'. 5 x 1000m with full start, transition. (500m R28, 250m R30, 250m R32/ last 10 strokes open rate). -- Edite...
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Week 45 - May 27 - June 2
(Preview)
Day 1. Warm up for 30'. 2 x 40" transitions (full start, then transition to R32. Long and hard strokes. Change the rate through lengthening recovery). 4 x 30 strokes (20 strokes max pressure R32+, 5 strokes R34+, 5 strokes R38). It is important to increase the speed for each rate step while preserving...
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Week 44 - May 20-26
(Preview)
Day 1. Warm up for 30’. 2 x 40 seconds transitions (full start, then transition to R28. Long and hard stroke. Change the rate through lengthening on recovery). 4 x 30 strokes (20 strokes max pressure R30, then 2 x 5 strokes are R32, 36). It is important to increase the speed for each rate step, preservi...
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Week 43 - May 13-19 - Note changes
(Preview)
Focus: speed shifts.Due to the busyness of the water and the opportunity of placing boats side-by-side on the weekend, I'm changing the order of the workouts to:Day 1 (was Day 3). Warm up for 30’. 2 x 40” transitions (full start, then transition to R28. Long and hard stroke. Change the rate through le...
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Week 42 - May 6-12
(Preview)
Day 1. Warm up for 30’. 3 x 1000m R26/ 1 x 1000 R28. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive). Day 2. Warm up for 30’. 4 x 750m (500m R24 + 250 R30)/ 1 x 500 (250m R28+250m R32) Focus on increasing the rate but producing more...
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Week 41 - April 29-May 5
(Preview)
Day 1) Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Last 1000m of the practice RATE 13 (slow non-stop movement. The handle doesn’t stop the movement.) Focus on being direct with the blade placement at the catch and continuous handle movement. Keep a lig...
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Week 40 - Apr 22-28
(Preview)
Day 1. Warm up for 30’. 4 x 1000m R26. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive.Day 2. Warm up for 30’. 5 x 1000m (750m R24 + 250 R28). Focus on increasing the rate but producing more power through the footplate.Day 3. Warm...
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Week 39 - April 15-21
(Preview)
Day 1. Warm up for 30'. 4 x 1000m R24 (last 250m @R26). The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive). Day 2. Warm up for 30'. 5 x 1000m (750m @R28+ 200m @R26, last 50m (around 6-7 strokes) @R28. Athletes should generate max s...
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Week 38 - April 8-14
(Preview)
Day 1. Warm up for 30’. 4 x 1000m R24. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive).Day 2. Warm up for 30’. 5 x 1000m ( 750 R26+ 200m R24, last 50m (around 6-7 strokes) - R26 Athletes should generate max speed at R26, transit...
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Week 37 - April 1-7
(Preview)
It is 12 weeks until NW Masters regatta so the training cycle is going to be based around that date. There will be 4 cycles, each 3 weeks long. Day 1. Warm up for 30'. 4 x 1000m @R24. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive....
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Week 36 - March 25-31
(Preview)
Day 1) Warm up for 30’. Warm up should consist of: steady state with technical, power pieces, and speed work. Get used to this warm up - it should be the same as your pre-race warm up and will be called Race WU in future.4 x 1000m. Rate step each 1k = 1k@R24, 1k@R26, 1k@R28, 1k@R30Race type of format, side-b...
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Week 35 - March 18-24
(Preview)
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. Over-exaggerated blade height at the finish. - Keep the pressure at the front of the blad...
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Week 34 - March 11-17
(Preview)
The weather forecast looks like rain next week which means it will get dark quickly so LIKELY no on water rowing this week. IF the weather permits (ie: sunlight/no overcast), be ready to get your oars down at 5:50 as Jrs are getting off water by 5:45. Allow Jrs to get off dock before putting your boats on t...
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Week 33 - March 4-10
(Preview)
This week holds the last RADAR tests for winter training. Next week, we hope to be on water for short workouts (7:12pm is sunset), however, coaches may opt to hold one more week of erg training - weather dependent. Day 1 Erging. Steady 40', intensity 20' R24 + 14" (any comfortable rate for this pace). Re...
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Week 32 - February 25-March 3
(Preview)
Day 1 Erging. Warm up 20'. Rest 3’. 1 x 20' = 45" On / 15" off - hold 20'R24 pace, any rate, (C4 intensity zone workout). 10’ cool down on erg at rate 18-20, easy pressure.Day 2 Erging. Warm up 20'. Rest 3'. 15' at 20'R24 + 4" pace + 3' is at 20'R24 pace + 2' at 20'R24 -2" pace. 10’ cool down on erg at rate 18-20, ea...
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Week 31 - February 18-24
(Preview)
Day 1: Warm up 20'. 3' rest. 20' of interval training (20' = 30" ON R28, keep the pace of your 20’ split / 30" OFF).Day 2: Warm up 17'. 3' rest. 10 x 1' ON/ 2' OFF (1'= 15" R26 max split followed by transition to R24 for another 45")Day 3: Warm up for 30'. 2 x 2500m (500m R26/ 1500m R28 / 500m R30 with last 20 stroke...
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Week 30 - February 11-17
(Preview)
Day 1: Warm up 20'. 3'rest. 20' of interval training (1' at 2k split (or faster) followed by 4' recovery and steady state pace). Day 2: Warm up 20'. 3'rest. 10 x 1' On/ 2' OFF (1'= 15" @ R28 max split followed by a transition to R24 for another 45”. In future, we refer to this as a shift. Try to maintain your R2...
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Week 29 - February 4-10
(Preview)
Congratulations to the rowers who competed at Beat The Beast on Saturday! It was great to see how many of our rowers met or exceeded their target splits. Well done to all! For the rowers who weren’t able to attend the Beat the Beast event or those who did a 1k and would like to record a 2k time, we will group t...
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Week 28 - January 28- February 3
(Preview)
Day 1) Erging. Race warm up for 20'. Rest 3'. 2 x 5' with 5' rest. (5' = 15" on/15" off max split, 5' rest. 30" max split. Day 2) Erging. Race warm up for 25'. Rest 3'. 1 x 750 R32 at projected race split +2. Day 3) Beat the Beast or 2k at the club on Monday/Tuesday, Feb 4/5. Please report your 2k scores to Sara Fors...
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