it was great to see everyone racing yesterday at the first Head Race of this season. It was a nice weather to enjoy the race and I hope you had a great time!
Logistics about the training process for the next 4 weeks till Head of the Gorge. We are loosing the daylights with each workout, therefore we need to be as organized as possible to be in time for the session. For this week we have the sunset times from 7:03 am at the beginning of the week and 6:35 at the end of the week. Then 6:48 - 6:35 for the second week, then 6:33-6:21 for the third week and the last week of the Head of the Gorge Regatta, it's 6:19- 6:07.
We are loosing the daylights with each workout, therefore we need to be as organized as possible to be in time for the meeting and the session. For this week we have the sunset times at 7:03 am at the beginning of the week and 6:35 pm at the end of the week. Then 6:48 pm - 6:35 pm for the second week, then 6:33 pm- 6:21 pm for the third week and the last week of the Head of the Gorge Regatta, it's 6:19- 6:07 pm. That also means that the next month is a gradual transition towards erging.
For the next two weeks, on Saturdays, the juniors are going to be at the regattas. This week at Deep Cove and next week at Burnaby Lake small boats regatta. Please check this coming Tuesday or Thursday (and also the same for the next week) latest the signout sheet to see what boats are available to plan your crews and workouts accordingly for Saturday practices.
Day 1) The meeting is at 5:45 pm. Be on water by 6 pm latest. Warm up: Steady states, power pieces R18/24/28. Meet at the seawall and be ready for the workout by 6:25 pm. 4 x 1000m R24 max pressure.
Day 2) The meeting is at 5:45 pm. Be on water by 6 pm latest. Warm up: Steady states, power pieces R18/24/28 and high rates at 30-32. Meet at the seawall and be ready for the workout at 6:30 pm. 2 x 2000m (for both piece first 1000m at R32, the second 1000m R30- long and with the rhythm).
Day 3) (if there are enough boats left and you have some for the workout) - 1st piece - 1000mR32 spinning/ 2ns piece- 3000m R28 long with rhythm/ 3rd piece - 1000m open rate. If you don't have a boat and want to do the workout on the erg, then it is:
Warm up for 15-20min. Then 3 x 10min R30, rest 5min (set the drag lever arm to the very bottom, # 1). With drag # 1- lighter load and higher rate, it is more cardio based and oriented to work on the aerobic threshold. During the piece, just hold the given rate and choose an appropriate intensity that you can sustain for 10min.
Maksym
-- Edited by Maksym on Sunday 24th of September 2017 09:04:34 AM
