firstly i wanted to say great job to everyone who showed up for Beat the Beast. Just for stats, this year it was the smallest amount of Masters from VRC i have seen at this event for a long while ?!?! On the other hand it was good to see a great fleet of novices taking over all the warm up ergs cheering for each other and just doing their best.
Couple of notes: In two weeks (Feb13-19), we are doing the following tests:
Day1) 3 strokes max power, 1' max speed;
Day2) 2000m test at your racing rate;
And for now, the training plan for the this week is below:
Day1) Erging: Warm up 17' / rest 3' / 3 x 5', 5' rest / Intensity: Base split (20min test) + 1"
Day2) Erging: Warm up 20' / rest 3' / 2 x 9' Over- Under
9' is a non stop piece where you do 3 rounds of 1'R28 @Base split-1" + 2'@R24 @ Base split+2.
Day3). Practice on water. We are shifting our meeting to 7:50am, so that we can get a bit more of technical practice.
Technical work 8:10am- 8:40am: mechanics of blade placement and finding pressure on the spoon of the blade at the early phase of the stroke.
1 x 1000m R24
2 x 2000m (For the first piece, each 500m are R20/22/24/26; The second piece, each 500m are: R22/24/26/28);
