This week is a shift towards the speed work as well as triggering higher intensity metabolic work increasing more levels of lactate production.
The next phase we are working on is lactate threshold followed by lactate tolerance. To have these phases done right, it needs to be based on a good aerobic base. So if you have not been doing much cardio lately, make sure you increase your cardio to feel more comfortable with the coming phases of the training cycle.
Day 1) Practice on water. Long distance technical row. 12 km with bungies around the hull (in front of the fin). Use SMALL BUNGIES for now. Do not use thick rubber tubes - we need to start with small changes.
We are on the last phase of the month-speed work and rate shifts. Along with this kind of work, you need to make sure you are doing strength training and bungies can provide that. They allow you to feel the load more and get the feel of hanging on the handle. Make sure you don’t rush the drive and really feel you are working with the load, allowing the boat move around the blade without rushing it. Your body movement should stay with the boat speed and not faster.
Day 2) Practice on water. Warm up (technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the water without any drag + power pieces R20/24/28/30
1 x 1500m R26
1 x 750m Open rate
1 x 500m Open rate
1 x 250m Open rate
Day 3) Practice on water. Warm up for 30min. Practice SS + technical work (blade clearance at the finish, efficiency at the entry) + power pieces, high rates, starts.
2 x 1500m
First set 1250m at R24, last 250m R30 (last 5 strokes R32; focus not just to bring the rate up but move the boat further forward for these last 5 strokes)
Second set 1250m R26, last 250m R32 (last 5 strokes R34)
For those who still practicing on the erg, the optional workouts are:
Steady State - 1 x 30' R18 @ 2k+ 22", rest 3 ', 1 x 20' R20@2k+20" . Focus on dynamic leg extension.
Aerobic endurance - For the next two weeks (this workout is to be done only once a week) Warm up for 20'/ rest 3' / 25' R22 max distance / full recovery on the bike; 1 x 1’ open rate, max split
Aerobic power - Warm up for 25’ (12’ steady state, power pieces R24, R28, R34)
2 x (8x 20”On/ 40” Off). Rest between the sets 5-6’. Resistance lever all the way down at zero.
-- Edited by Administrator on Monday 21st of May 2018 01:58:18 PM
-- Edited by Administrator on Monday 21st of May 2018 01:59:04 PM
