Our first erg test will be on Thursday, November 11. It will be the standard 20min R24 max distance. The result of your test score will be your personal baseline split to base most of the upcoming workouts on.
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. 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; 1x15’R24
Saturday:WU 4000m (1000m SS, 1000m focus on blade work i.e. blade clearance, timing of the blade placement, no skying, 1000m focus on early connection to the foot place in relation to the blade entry, 1000m power pieces at rate 18, 20, 24, 26- 12-15 stokes each).Then 2 x 2000m R26/ rest 5’
-- Edited by Administrator on Thursday 4th of November 2021 04:55:36 PM
