We are gradually merging more and more into the winter training season. If you have a chance, spend more time doing cardio work outside of the club. Indoor cycling, Elliptical machine, or just a treadmill or just a cross training works well. Extra time doing steady states on the erg is a bonus. We don't row on water as much as we did a month ago so again, spend more time doing aerobic base sessions.
Few notes regarding erging, numbers and abbreviations:
To write the numbers for the workout i will refer to base split that is the split that you pulled for 20min test. I will write it as BS to make it easier.
When you see a number like this 30' with upper coma, that is 30minutes. When you see a number like this: 30" - that is 30 seconds.
SS- is steady state
WU - Warm up
Also i wanted to remind about importance of the dynamic warm up before your session starts. What i am looking for is not doing half an hour of warm up but a habit the athletes have. Start small, even few minutes. Those small habbits that we build over winter will bread the success in the long term.
If you go to a successful club or you meet a strong team, it's not just the numbers/ splits or speed that tells about them. But the habits, the discipline and the approach to the workout and the goals that are set. A workout is only part of our routine and the importance of it is shown the way you approach it. Lead by example.
