Week of 12/31/2018

Happy New Year! At the beginning of January I often begin to think about indoor racing.

Racing indoors on an erg is certainly a unique experience. The very first indoor race was held way back in 1980. The U.S. had boycotted the Olympics and Concept2 had recently invented their later-named Model A rowing erg. So a group of 20 or so rowers got together in Boston that winter to hold an informal indoor race, the C.R.A.S.H.-B. Sprints, to break up the monotony of winter training.

Nowadays each winter there are opportunities to race locally and regionally indoors on rowing machines. If you’ve never raced indoors before, or if you’ve already done it many times, indoor racing is always a fun challenge.

In many ways there is a race within the race. That is to say when I race indoors I am mainly racing myself and seeing whether I’m capable of rowing as fast as I think I can on the rowing machine. The race itself is a great way to experience racing indoors on the erg within a group.

This winter we have had a great group of adults training at Hamilton Avenue and I hope everyone will consider racing at least one of the local events this winter. The upcoming races are on: 1/27 in Port Washington, NY; 2/9 in Pelham, NY; 2/10 in South Huntington, NY; and 2/17 in Boston, MA.

So check your schedule, pick a race, and see what indoor racing is all about. Go Sagamore!

As always, 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.

For those looking for a new challenge check out the Concept2 Virtual Team Challenge. Visit our Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 12/31/2018:

Monday, 12/31 OFF

Tuesday , 1/1/2019 Happy New Year!

• Warm-up:
  • 8’ Erg (4’ @ SR18, 4’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 5 x 3000m / 3 min easy
  • Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
  • Do the 3000 meter pieces at Cat VI pace.
  • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
  • Pre-set the monitor for time intervals of 3000 meter work time, 3’ rest time.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Wednesday, 1/2 Optional, On-Your-Own

• Warm-up:
  • 12’ Erg (6’ @ SR18, 6’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 2 x 8000m / 2 min easy
  • Row two 8000 meter pieces. Row for two minutes at light pressure between each piece.
  • Do the 8000 meter pieces at Cat VI pace.
  • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
  • Pre-set the monitor for time intervals of 8000 meter work time, 2’ rest time.
• Cooldown/Stretching:
  • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
  • 10’ Stretching

Thursday, 1/3 Open Row

• Warm-up:
  • 15’ Erg (6’ @ SR18, 5’ @ SR20, 4’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 3 x 5’ @ SR26 / 3’ easy
  • Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
  • Do the 5’ pieces at Cat IV pace @ SR26.
  • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
  • Pre-set the monitor for distance intervals of 5’ work time, 3’ rest time.
• Cooldown/Stretching:
  • 18’ Erg (6’ @ SR22, 6’ @ SR20, and 6’ @ SR18)
  • 10’ Stretching

Friday, 1/4 OFF

Saturday, 1/5 Open Row  – Group Workout with Mike

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 20′ Demonstration of Fitness.
  • See how many meters you can row in 20′ minutes. your best effort. SR Open, SR 26-28 recommended.
  • Try to go out at your average pace from your last 20’ piece and see if you can improve on that pace.
  • Pre-set the monitor for time intervals of 20’ work time.
• Cooldown/Core Exercise/Stretching:
  • 10’ Erg @ SR: 18-20 (First 5’@ SR20, then 5’ @ SR18)
  • 16’ Core
  • 10’ Stretching

Sunday, 1/6 Open Row

• Warm-up:
  • 5’ Erg @ (2’ @ SR18, 2’ @ SR20, and 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 3 x 24′ with rate changes every 4′: 22-24-22-24-26-24 / 3′ easy
  • Row three 24′ pieces at a sustainable intensity, varying your stroke rate in each piece as follows:
    • 4′ @ SR22 / CatVI pace,
    • 4′ @ SR24 / CatV pace,
    • 4′ @ SR22 / CatVI pace,
    • 4′ @ SR24 / CatV pace,
    • 4′ @ SR26 / CatV pace,
    • and 4′ @ SR24 / CatV pace.
  • Row for three minutes at light pressure between each piece.
  • Do the 24’ pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
  • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
  • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
  • Pre-set the monitor for single distance of 24’ work time, 3’ rest time.
• Cooldown/Stretching:
  • 4’ Erg @ SR18
  • 5’ Stretching