The next regatta is just around the corner. It will be exciting to see VRC colours again on the racing course. You have done quite a bit of work on water, ergs, gym, preparing yourselves to the next race. Make the water move under your shell fast!
Also to remind, we'll have our first tests coming up soon: Tuesday, October 25th, 1min open rate. October 27th, 20 min erg test @ R24 max distance. Previously we would just do 6k, 20min or 2k tests. This year i would like to implement two different test that show anaerobic and aerobic capacity. It's really great to evaluate these two parameters at the early stage as you'll get an idea what is your strongest part and/or what your should improve. Some people might have a great 1 min and slower 20min results and the others might do the opposite thing. Knowing that will help to understand your strengths and weaknesses to be able to target workouts properly and to approach your 2k in the right way.
And for now, the training plan for this week is below:
Day 1) Erging: Warm up for 15min, then 4 x 5 min R30-32, rest 5min. Set your drag factor to the lowest setting (# 1 on the side of the drum). The load will be really low but your goal is to maintain the spin at higher rate. Apply enough pressure proportional to your fitness to be able to sustain it for 5min. If you can, keep splits around 6k+2-3 seconds. Because the drag factor is low, it will allow your legs to more faster. If at any point during the piece you won't be able to sustain the spin, take few strokes off at the light spin and continue again.
Day 2) I think you might do boat loading, but in case if you are able to squeeze a workout, the do:
Warm up for 20 min, then 1 x 10min R28, stay at your 6k+2 seconds pace. Stretch after the workout.
