i just realized that it's week 52 for the training program. One year! time goes by fast. But i think within a year we were able to make some small steps towards the progress of the program.
As for this week you'll have just one practice before loading the trailer.
Originally in the training program it was set 2 x 40 seconds and 1 x 750m race pace. Since the trailer loading is on Thursday and you will be able to practice only once, i need to modify the plan a bit:
Day 1: Warm up for 3000m
Starts: 4 x 3 strokes (first 3 strokes of your start) / 2 x 8 strokes (3 power strokes, then 5 to build up the rate) / 2 x 40 seconds (full start sequence + transition into the racing pace); technical row for 5min / 1 x 1min R24 max pressure / 2 x 750m Standing start + transition into the racing pace ; 1 x 250m (running start / rate shifts for every 7 strokes );
As for Cascade regatta, be very mindful about your warm up going to the start line. Make sure you do your SS states, technical work focusing on direct blade placement at the catch without skying, clearance of the blade off the water, making sure you push onto the footplate during the drive and pulling the handles ; Also do 2 x 3 set of power pieces at R24/ 28, 30, some spinning at high rates and low pressure to move handles around the catch and finish.
Race advices tips:
1. You need to have a good start. Do not rush your first stroke, it may throw your balance off. Set the boat and the balance with the first stroke then build up power + rate.
2. Do not open up full catch and finish angles from the really first strokes of the race. Sit upright. Throwing your upper body to the finish and the catch when the boat doesn't have much speed yet may not be a good idea in terms of speed efficiency. Again, sit upright. after 10 strokes you can start add more to catch and finish angles.
3. After you done with the start sequence, do a transition to your race pace. That means you have to lengthen your recovery time but be focused to keep the pressure on the foot plate.
4. Do not forget about power 6-8 for every minute.
5. After you do power pieces to attack, make sure you bring it back to your race pace gradually, again, by lengthening recovery.
6. Last 250m start increasing your race by 1 bit for every 7 strokes.
After the race, just write down what worked and what didn't work to discuss with a coach about it.
