This week we are having just one day of erging, then we are officially on the winter break time...that means we are switching erging to activities like snowshoeing, x-country skiing (if you want to get the best cardio and fun workout, go for cross country skiing), indoor classes, gym, stretching or another fun winter things!
The last workout that I will be doing this week is going to be on Tuesday. I will be happy to show you some exercises in the gym so that you could practice during winter.
Now for all the members! Instead of the Thursday workout in the shell bay, i am inviting you for a snowshoeing at Cypress mountain. There is a great public trail that can give you a great workout. I will send out another message in here with the details. But we are aiming for 6pm. Bring with you a head lamp, snowshoes (if you don't have one, you can just rent it in closest MEC store). Again, details about it i will send out tomorrow, so stay tuned!
After Thursday we are on free schedule till January 3rd, Tuesday. Again, during the winter break we don't stop exercising, we just switch activities.
For those who still committed to erging, here are the optional workouts for you that you can do on your own:
Cardio:
Erg 1) Steady states: 2 x 25' R18, Base split + 15"
Erg 1) Steady states: 1 x 30' R18, Base split +13" / rest 2' / 1 x 10' R24 Base split + 4" / rest 3' / 2 x 5 ' R28 Base split - 3"
Aerobic endurance:
Erg 1) Warm up for 20' R18 -22 / rest for 3' with stretching / 2 x 20' R22 @ bases split + 7-8" (if you experienced and have enough practice on the erg, you can do that 1 x 40' @ base + 8" R22
Erg 2) Warm up for 20' R18-22 / 4 x 5 ' R28 @ Base split -1" , rest 5 '
Aerobic power :
Erg 1) Warm up for 30' R18-22 / 6 x 1' R24 max pressure with 2min break in between the sets.
Erg 2) Warm up for 20' R18-22/ 2 x 10' R18 max pressure. Depending on skills level aim for Base split + 7-10"
Threshold workouts:
Erg 1) Warm up for 25' R18- 26 with some short power pieces @ R28-30/ rest 3' / 3 x 1000m R30, Base split - 5" / Rest 3'
So far, from all the above workouts, depending on fitness and skill level, follow the common sense how much intensity you want to make for yourself. Suggested splits are just a reference numbers so that if you feel it's hard, adjust intensity by 2-3 or more seconds of your split, in case if it feels not doable for you.
Anaerobic power:
Erg 1) Warm up for 25' R18-24 with some short power pieces @ R28-32/ rest 3' / 3 x 5 ' (5' = 15" Open rate max split followed by 15' off and so on until you complete the 5' set)/ rest 5'
So if you decide to maintain erging over the break, do cardio workouts mainly, combining with aerobic power or endurance workouts and just once for all the break time you can do a threshold or anaerobic power workout.
