Week of 1/14/2019

Our first erg race is coming up soon on 1/27 in Port Washington. The highlight of this week’s workouts is our group workout on Saturday. This workout is an excellent tune up for preparing for the erg race.

Note, I recommend registering for the erg race by this Sunday, 1/20.

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.

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

–Mike

Week of 1/14/2019:

Monday, 1/14: OFF

Tuesday , 1/15: Open Row

• Warm-up:
  • 10’ Erg (5’ @ SR18, 5’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 50′ with rate changes every 5′
  • Row for a total of 50′ at a sustainable intensity, varying your stroke rate as follows:
    • 5′ @ SR22, Cat VI
    • 5′ @ SR24, Cat V
    • 5′ @ SR26, Cat IV
    • 5′ @ SR24, Cat V
    • 5′ @ SR22, Cat VI
    • 5′ @ SR24, Cat V
    • 5′ @ SR26, Cat IV
    • 5′ @ SR24, Cat V
    • 5′ @ SR22, Cat VI
    • 5′ @ SR24, Cat V
  • 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.
  • 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 time of 50’ work time.
• Cooldown/Stretching:
  • 9’ Erg (3’ @ SR20, 3’ @ SR20, 3’ @ SR18)
  • 10’ Stretching

Wednesday, 1/16: Optional, On-Your-Own

• Warm-up:
  • 6’ Erg (3’ @ SR18, ’@ SR20)
  • 5’ Dynamic Stretching
• Workout: 3 x 6000m / 4’ easy
  • Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.
  • For each 6000m piece:
    • 2000m @ SR18, Cat VI
    • 2000m @ SR20, Cat VI
    • 2000m @ SR22, Cat VI
  • 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 distance intervals of 6,000m work distance, 4’ rest time.
• Cooldown/Stretching:
  • 5’ Erg @ SR18)
  • 10’ Stretching

Thursday, 1/17: Open Row

• Warm-up:
  • 8’ Erg (4’ @ SR18, 4’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 60′ Demonstration of Fitness
  • Row a 60′ Demonstration of Fitness, going for your personal best. After you’ve rowed, enter your time in the Concept2 Logbook Online Ranking and see where you stand with others of your age, gender and weight class.
  • Choose your own stroke rate and pace.
  • Pre-set the monitor for single time of 60’.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Friday, 1/18: OFF

Saturday, 1/19: Open Row  – Group Workout with Mike

• Warm-up:
  • 20’ Erg of steady erging at SR18 with three bursts of 20 strokes at CatII pace.
  • 5’ Dynamic Stretching
• Workout: 8×500′ @ SR28-30, Cat II / 3′ rest
  • Cat II pace is 5% faster than your 20-minute test pace.
  • Pre-set the monitor for distance intervals of 500m work distance, 3’ rest time.
• Cooldown/Stretching:
  • 10’ Erg (First 10’@ SR20, then 10’ @ SR18)
  • 10’ Stretching

Sunday, 1/20: Open Row

• Warm-up:
  • 16’ Erg (7’ @ SR18, 5’ @ SR20, 3’ @ SR22, 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 2 x 15’ @ SR26 / 4’ easy
  • Row two 15 minute pieces @ SR26. Row for four minutes at light pressure during the rest period.
  • Do the 15’ pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
  • 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 time intervals of 15’ work time, 2’ rest time.
• Cooldown/Core Exercises/Stretching:
  • 10’ Erg @ SR18
  • 10’ Core Exercises
  • 10’ Stretching