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Notes from SatM Training Camp -Maksym Kepskyy - April 2025
(Preview)
Shifting from power to rate training cycle:1. Produce max power at R28 (at R28 you should be able to generate an amount of power equal to or close to your racing power output). You may spend even 2-3 sessions practicing generating R28 max power. Then, let’s say a week later, do a workout: generate max p...
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Saturday Masters - RULES OF THE WATERWAY
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Reminding some of you that know the rules and outlining them to our newer rowers:- On Tue/Thu - small boats and slower boats - STAY TO THE LEFT side of the course at all times. This is especially important when leaving Devonian Harbour (‘the wall’) as there tends to be a dog leg lending itself to rowers co...
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Video links and messages from coaches
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From Dimas June 12/23:http://global-rowing-service.com/html/body_conditioning_...
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Coaching Questionnaire
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What a great start to 2023! We coaches want to give you more this year to help you reach your goals. Please complete this questionnaire by Wednesday, January 18, to aid us in refining the training to more closely match your expectations. The athletes that take the time to complete the form will get most...
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Heart Rate as it relates to Levels of Intensity
(Preview)
As discussed at our recent SatM meeting, we are training with a focus on having repeatable results as it relates to masters racing. Translation: by building our ability to withstand higher lactic levels, we will be able to perform multiple races (heats/finals) without suffering a significant dro...
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Sprint racing race plan
(Preview)
RACE DAY 1) Make sure you have a good warm up going to the start line. On land, warm up by going for a run, erging, walking and stretching. Your warm up should start at steady state with technical focus. Row 10 minutes at steady state at R18-20, then introduce power pieces at R18, R24, R28, then pieces a...
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SUBJECT: 1000 metre sprint racing
(Preview)
Sprint race season is almost on us. Time to start making your plans - which races are you planning to attend, what races do you want to enter, find a crew to race with, etc. As we approach the two big races this year, the practices will be drilling down into the specifics of what you need to do and know to give...
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SatM news:
(Preview)
First weekday row will be Tuesday, March 15 (sunset 7:17pm). We will use our weekday rows for building our aerobic endurance and sharpening our technique. As the waterways get quite busy with charter boat and other traffic, we won't have side by side pieces, but you will want to work closely with boat...
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Check in for 2022
(Preview)
Saturday Masters Rowers: Further to my brief update on the dock on Saturday, January 29, I felt it was important to give a little more detail to further your understanding on the reasoning for RADAR. Please read this document for that information. Also, as we cannot have an in-person meeting regardi...
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The Rowing Stroke
(Preview)
Dimas found this very good animatronic video from World Rowing that both describes and illustrates how to best execute the rowing stroke. It goes over the points of the stroke that Coach Maks and I’ve described and demonstrated and it quite clearly shows you why and how to correct the entry of the catc...
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2022 Time Trial expectations
(Preview)
NOTE: In order to participate in the Time Trial (1K sprints)/Matrix held at Burnaby Lake in the spring, rowers must have turned in their RADAR test results to me in a timely fashion when scheduled. If, due to illness/injury you are not able to take your test on the week requested, please supply it as soo...
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Keeping track of your workouts
(Preview)
I started recording my workouts (on paper) when I started rowing in 2004 and have found it helpful to look back on to see what progress (or not) I have made over the years. Starting fresh this year, I started this google spreadsheet to keep track and it was suggested that I share it with the rowers so that y...
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Interested in getting stronger/faster in your boat?
(Preview)
We have room for two more rowers in our Strength and Conditioning sessions at Saltus (4180 West 4th Avenue) on Sundays from 5-6:15pm. Depending on the number of participants, each block of 10-12 sessions costs from $150+GST (with 10 people for 10 sessions) to $225+GST (with 8 people for 12 sessions)...
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Looking towards 2022
(Preview)
We are looking forward to our first (head) races and (fingers crossed) our winter land training as we lose our light for weekday rowing. I'm also looking forward to next year's sprint season, which has the potential to be amazing. To help you gauge your progress and to give you some numbers to work towa...
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Speaking of the catch - Canada’s Men’s 1x rower Trevor Jones
(Preview)
words!https://podcasts.apple.com/ca/podcast/row-row-tokyo/id1568552680?i=1000528715540...
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Save the date - TT/Sprint at Burnaby Lake, Saturday, August 7, 2021
(Preview)
Hello Masters, This year I am doing something a bit different with the TT/Matrix. Due to the Covid-19 protocols, we couldn’t hold the usual TT/Matrix in May - a time to refresh your sprint technique and lay down your 1K time at the beginning of the sprint season. As we still seem to have a ways to go until e...
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Link to 2021 recorded times and distances
(Preview)
https://docs.google.com/spreadsheets/d/1KaLGX_f8UIWq8zS2zRRoftHxNDz9Nm_z4X5OJxfSLEM/edit?usp=sharing
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Make a quick turn and/or a quick start
(Preview)
Since we can't have coaching sessions on the dock, I thought I'd try filming myself to show you what I try to describe:Locking oarlocks for a quick starthttps://youtu.be/pFv8SIZwt7M 15 seconds to make a 180 degree turnhttps://youtu.be/uKbrWAeSKe0 -- Edited by Administrator on Monday 3rd of Ma...
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Planning for 'normal'
(Preview)
Time Trial/Matrix - I've advised BLRC to release the May 1/2 dates as we can currently only row at a club that is our own. This may not change for our June 12/13 dates but I'm holding off on cancelling those dates for the time being. Wanting us to have at least one sprint (type) event this year, I've also boo...
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2021 Training Plan (update)
(Preview)
As noted in an earlier (now deleted post), 2021 was difficult to size up for training cycles and periodization. My training plan has been tweaked as much as I can make it without having an actual crystal ball. The practice training sessions are posted up to Week 20 and I've included stat and my holidays...
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The Rowing Stroke - focus points
(Preview)
While coaches may describe the rowing stroke using different words and phrases ultimately, we are all saying similar things. What makes it easier to understand what is being said is to have a good visual with the explanation. The YouTube video (link below - brought to my attention by Jorgen Walle-Je...
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Starting anew in 2020
(Preview)
Coach’s Note:SatM - You will see we are once again receiving training notes as this week’s workouts are posted in “rowing-workout-masters” Slack channel as well as I’ve placed them on this SatM blog for continuity. As we are re-entering our sport, it is very important to do a light hip/body warm up ju...
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Your health matters
(Preview)
As we have now gone a month of relative inactivity, or in some cases, we’ve taken up running, or some activity your body may be unaccustomed to, you may find that you have tweaked a muscle. One thing we don’t want to do is get an injury while we are trying to stay active. If you find you have need of a physio, I...
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Rowers Virtual Workouts
(Preview)
Our testing phase of our virtual workouts is over and Coach Elizabeth and I (and our test team) were quite happy with the result. We have approximately an hour's workout scheduled for each day that will bring you fitness and fun. We are opening this up to anyone who wishes to join us.If you do wish to part...
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Saturday Masters Update
(Preview)
Below is a personal message from your SatM coaches because we miss all of you and wanted to reach out to connect.Message from Coach CarolynI have been holding my breath for a week now. As some of you know, Dimas fell ill a week ago and we weren't sure what it was. We believe it was a seasonal cold caught when...
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Let's Talk - Series 3
(Preview)
The last in our series of rowing talks centered around racing and what it means to be prepared, both mentally and physically, is ON! Dr. Derek Porter is going to be at our home this Friday (March 13) at 7pm to give us a talk on pre-race/race mental preparation. Bring your questions and thoughts for a live...
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Rigging clinic/competition news
(Preview)
Hello all,Coach Maksym Kepskyy will be holding an important rigging session next weekend. This is information EVERYONE needs to know. Sign up here.
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Let's talk - Series 2
(Preview)
We are ready to host Series 2 talk at our home. Make sure you don't miss out and sign up soon. We can host approximately 30 or so people at our home and will try not to limit numbers but the sooner you sign up, the better. This informal talk is being presented by Coach Maksym Kepskyy and will focus on mental re...
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New Rowing Tank sessions open for registration
(Preview)
From Coach Maksym Kepskyy: Hello team, This email is to everyone who is interested in signing up to the practices in the Rowing Tank at Richmond Oval during the month of February 2020. If there is enough interest, we can possibly hold two sessions each evening of one hour duration.So far I am able...
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Let's talk - Series 1
(Preview)
You are invited to an informal evening at our home to have an opportunity to listen and discuss what it means to find the next gear in your training. It is a potluck early evening where rowing is on the menu. Sign up here. When: January 18, 2020 at 5pmWho: Masters competitive rowersWhere: Our home (103...
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