I hope everyone had a chance to recover and warm up after yesterday's regatta. It was a great test for everyone with what weather challenged you with: rain, cold, snow etc...It was great to see VRC athletes staying focused and composed. Great job everyone!
About the workouts:
This is the last week of erging before get back to our full schedule practicing on water.
Meanwhile, this week's workout is:
Day 1) Erging. Warm up for 25' (during warm up do 15" @ SS, then you can do some power pieces @ R18/20/24/28, 8-10 strokes each and about 90" of light recovery erging in between); rest 5 min 1 x 12' R28 max distance.
Day 2) Erging. Warm up for 15'/ 3' rest / 2 x 10' R30+ . Bring drag factor lever on the side of the erg to # 1. The workout is focused on spinning and increasing the rate of ventilation of oxygen through your lungs per minute. That is directly related to how you are breathing during your race. You train your legs, back, arms and so on getting them stronger but the more muscles you have and stronger you get, the more you should be able to supply it with oxygen so that it's all working for you. So, therefore, your breathing muscles, need to be trained as well. So this workout the major objective to be able to hold the rate for the length of the piece. Your target is to aim for 30 but no more than 34. Again, it's spinning, not full on power at the rate, so adjust your Power to Rate ratio. Don't get afraid of the rate. In case if you really want to target a split, I would say then it's your BS (20' test split) + 3-4".
