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 Development and Preparatory phases to gear towards the most competitive phases in June and July. The 1000m races are physiologically, physically and technically demanding and it takes time for your body to adapt to the intensities and to set proper racing skills. So therefore the adaptation and preparatory processes start with the base training and volume in March and April. We'll be mostly working on rate 24-26 and sometimes 28. Lower rates will allow you to develop movement control and body awareness, to be able to set proper rhythm. In the middle of the March we are going to be back on the full water schedule so it will allow us to work on necessary volume.
The next phase, Pre- competitive, is going to be in month of May. The goal of the phase is to get more control of the higher rates (28-30) and higher intensities; we'll practice starts and tactical moves that you will be applying during the race.
And the last one, Competitive phase will be in June and July. During these 2 months you will have many 1k races. So the practices are going to be more specific at higher rates and intensities and applied to the racing scenarios.
And for now, the training plan for the current week is below:
Day 1) Erging
Warm up for 15min at steady state R18 with power pieces at the end at rate 20, 24, 26, 28
2 x 10min R28, spinning @ 2k+7-9seconds / rest 4min / 1 x 3 min R 28 @ 2k+3 seconds
Day 2) Erging
Warm up for 25min at steady state R18 with power pieces at the end at rate 20, 24, 26
