Congratulations to the rowers who competed at Beat The Beast on Saturday! It was great to see how many of our rowers met or exceeded their target splits. Well done to all! For the rowers who weren’t able to attend the Beat the Beast event or those who did a 1k and would like to record a 2k time, we will group them together for a 2k test on Day 1. The rate is open.
Boat Maintenance - Feb 9 and 16 SatM and Feb 10/17 SunM. List of boats each program is responsible for will be posted. It is the expectation for ALL rowers to participate in this. If you are unable to participate on the weekends noted, send an explanation email your coaches with a cc to the Equipment Manager (vrc.equipment.manager@gmail.com).
Day 1 - Warm up 20’, rest 3'. Either the 2k test at open rate OR 20' R22 max distance (displays are down or covered).
Day 2 - Warm up 20', rest 3'. 19' Pressure pyramid 4'R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18. Find your previous times/ splits for that workout. Tape the display with the splits but see the time and rate.
Day 3 - If we have ice on our course (cold temperatures are expected), plan to do alternate cross-training, ie: erging / team skiing and/or snowshoeing.
If no ice or extreme weather:
Practice on the water. Warm up for 30' with steady states and power pieces R20/22/24; Followed by an hour of R22 of firm pressure. After each turn, do 20 strokes at R28 transitioning to R22 for the rest of the distance. Focus on the the run of the boat during recovery, maximizing distance per stroke.
-- Edited by Administrator on Saturday 2nd of February 2019 06:11:53 PM
