Week of 11/19/2018

We had an excellent turnout for this past Saturday’s group row. Congrats to everyone who participated!

For anyone who completed the 20’ demonstration of fitness, I suggest reading the following article on training paces: Performance-Based Training Paces: How Fast or Slow to Row?

In the workouts below, each workout will refer to a training pace. The above article explains the paces in detail. A quick summary is … using the average 500-meter pace from your  20’ demonstration of fitness:

• Category VI (Cat VI)
  • Compared to your test pace per 500-meters, target pace is 18-23 seconds slower per 500-meters in masters athletes.
• Category V (Cat V)
  • Cat V target pace is 8-12 seconds slower per 500-meters compared to your test pace.
• Category IV (Cat IV)
  • The pace is 2 seconds per 500-meters slower than your 20-minute test pace.
• Category III (Cat III)
  • These are intense intervals at 90-100% effort paced at 2 seconds per 500-meters faster than your test pace.
• Category II (Cat II)
  • The pace is 5% faster than your 20-minute test pace.
• Category I (Cat I)
  • Max effort. Speed-bursts are typically 20-30 seconds in duration and stroke rates may reach high rates such as 40+. Practicing starts or including 15-stroke accelerations during your Cat VI rows would be typical sessions.

The workouts for this week are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Download Workouts (PDF)

Week of 11/19/2018:

Monday, 11/19 OFF

Tuesday , 11/20 Open Row

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 6 x 10′ @ SR18 (Cat VI pace) / 2′ easy
  • Row five 10 minute pieces. Row for two minutes at light pressure between each piece.
• Cooldown/Stretching:
  • 9’ Erg @ SR: 18-20 (First 3’ @ SR22, then 3’@ SR20, then 3’@ SR18)
  • 5’ Stretching

Wednesday, 11/21 Optional, On-Your-Own

• Warm-up:
  • 10’ Erg (5’ @ SR18, 5’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 2 x 8000m @SR20 (Cat VI pace) / 5′ easy
  • Row two 8000 meter pieces. Row for five minutes at light pressure between each piece.”
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching



Thursday, 11/22 Happy Thanksgiving!
Enjoy the day, but if you have time/energy to erg, an optional on-your-own workout is below!

• Warm-up:
  • 10’ Erg (5’ @ SR18, 5’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 3 x 5′ @ SR26 (Cat IV pace) / 3′ easy
  • Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
• Cooldown/Stretching:
  • 10’ Erg @ SR: 18-20 (First 5’ @ SR20, then 5’@ SR18)
  • 10’ Stretching

Friday, 11/23 OFF

Saturday, 11/24 Open Row  – Group Workout with Jason

• Warm-up:
  • 15’ Erg (5’ @ SR18, 5’ @ SR20, 5’ @ SR22)
  • 10’ Dynamic Stretching
• Workout: 5 x 6′ (Cat V pace)  / 2′ easy
  • Row five 6 minute pieces. For each 6′ piece row:
    • 3′ @ SR24,
    • 3′ @ SR26.
  • Row for two minutes at light pressure between each piece.
• Cooldown/Core/Stretching:
  • 5’ Erg @ SR18
  • 10’ Core Exercise
  • 10’ Stretching

Sunday, 11/25 Open Row

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 3 x 21′  (Cat VI pace)
  • 7’ @ SR18,
  • 7’ @ SR20,
  • 7’ @ SR22
  • Rest, row lightly for 3’ between each 21’ piece.
• Cooldown/Core/Stretching:
  • 6’ Erg (3’ @ SR20, 3’ @ SR18)
  • 5’ Core Exercise
  • 5’ Stretching