Our first erg test will be on Tuesday, October 26. It will be the standard 20min R24 max distance. The result of your test score will be a split time you will base most of the upcoming workouts on. This is your number and capturing it at the beginning of the erg season is the best way to monitor your progress/fitness.
Remember, it is key to your healthy, strong body to do a little dynamic warm-up for 10-15 minutes before jumping on the erg to minimize risks of injuries. This can include jumping jacks, exercise bike, treadmill, elliptical. After the session, please do some static stretches for lower back, gluteus, hamstrings and upper back muscles. If you have any questions about stretching, ask me after the practice, and I can demonstrate.
FORM AND TECHNIQUE are first priority and the numbers on the screen are secondary. I want all athletes to remain healthy ie: no injuries from overtraining, etc.
SatM coached erg sessions are 45’ each with 10’ transition time between flights on Tuesday and Thursday weekly - 6:00-6:45pm and 7:00-7:45pm. There are limited ergs (12 I think) so sign up on this doodle poll - first come/first served.
To prepare for the test next week, do the erg sessions below this upcoming week:
Tuesday: Steady state (SS) 2 x 20’@R18
Thursday: WU 20’ SS; 1x12’ R24
Saturday:WU 30’. 4 x 1000m R20/22/24/26 SxS. The fastest boat will be the pace boat during the piece, the boats that are falling back with speed, need to bring up the rate to match the speed of the fastest boat so all the crews are going side by side. The goal is to be focused on efficiency of the length of the drive.
