Whether you spend these days with family, friends or just relaxing, I hope you stay safe and are able to enjoy this great time of the year.
With 2020 approaching so quickly, we have only 6 months until our first major sprint race in June at Northwest Masters. We look forward to training with you in the coming year and look forward to bringing you more opportunities to help you grow in your sport. I am very proud of your accomplishments and the camaraderie we share and think that the cohesiveness between all our rowers is a fine example of sportsmanship at its best.
Saturday Masters - as you know, Coach Elizabeth and I will be off until Tuesday, January 7, so rowing on Saturdays at 8am will have to be done under the off-program rowing protocol. (see below for the off-program protocol - taken from last year’s Christmas break notes).
Our Sunday Masters coach, Andrew Ling, has stated he will be on the water and invite the SatM to row during their time but please wait until SunM are all boated (15 minutes) before taking out a shell.
Off-program protocol:
1-There must be at least three boats on the water within sight of each other. At least two of those boats must have four oars (2x or 4-)
2-There must be at least one member in each shell on the water with a PCOC license.
3-There must be at least one safety boat on the water, and a second set up.
4-There must be at least 6 rowers to have the additional row, including the safety boat driver. If there are less, rowers can erg or use the gym instead.
The workout plan for the next two weeks is below:
Day 1) Erging. Warm up for 20'. 3 x 11' pressure pyramids (3'R18/2'R20/1'R22/2'R20/3'R18 / 2nd round R20/22/4/222/20 / 3rd round 22/24/26/24/22 - max pressure that you can generate for that duration of time and given rate); Rest 4' between the pieces.
Day 2) Warm up for 20'. 3 x 5 x 20 strokes ON/20 strokes OFF at very light recovery movement. Breakdown: 5 x 20 = 1st set R18/20/22/24/26; 2nd set R20/22/24/26/28; 3rd set R22/24/26/28/30/ break 4min between the sets. Your goal is to generate max split for each rate.
Day 3) Row. Warm up 30’. Time Trial 20min @ R22, last 3’ @ R24 (make sure you have a time piece of some kind in the boat so you can keep an eye on the time.) Report your distance to your coach.
If you will be looking for an additional workout and have time for this, you can also do 3 x 15' or 3 x 20' erging steady state, depending on your stamina, strength, and ability to hold the correct posture for that duration of time. The last 2 minutes of each 20 (or 15') strokes are at your 2k pace.
OR
1 hour = 3 x 20' steady state with a stretch in between each piece. The last 5' of each 20' stay at 6k pace to retain aerobic endurance.
Cross training. You can also do a 60' of cardio activity but at different stations. 20' on the bike, 20' on the elliptical and 20' on a treadmill.
-- Edited by Administrator on Sunday 22nd of December 2019 10:06:47 PM
