Week of 1/21/2019

Our first erg race is this Sunday in Port Washington. Good luck to everyone who is entered! #GoSagamore

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 1/21/2019:

Monday, 1/21: OFF

Tuesday , 1/22: Open Row

• Warm-up:
  • 10’ Erg (4’ @ SR18, 3’ @ SR20, 2’ @ SR22, 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 4 × 12’ / 1:30 rests @ 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 time intervals of 12’ work time and 1:30 rest time.
• Cooldown/Stretching:
  • 12’ Erg (4’ @ SR22, 4’ @ SR20, 4’ @ SR18)
  • 10’ Stretching

Wednesday, 1/23: Optional, On-Your-Own

• Warm-up:
  • 8’ Erg (4’ @ SR18, 4’@ SR20)
  • 5’ Dynamic Stretching
• Workout: 6 x 2000m / 2 min easy
  • Row six 2000 meter pieces. Row for two minutes at light pressure between each piece.
  • For each 2000 meter piece at Cat VI:
    • Erg 1000 meters @ SR20
    • Erg 1000 meters @ SR22
  • 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 2,000m work distance, 2’ rest time.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Thursday, 1/24: Open Row

• Warm-up:
  • 26’ Erg (8’ @ SR18, 7’ @ SR20, 6’ @ SR20, 5’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 5 x 4′ @ SR26, Cat IV / 1′ easy
  • Row five 4 minute pieces. Row for one minute at light pressure between each piece.
  • 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 4’ work time and 1’ rest time.
• Cooldown/Stretching:
  • 21’ Erg (7’ @ SR22, 7’ @ SR20, 7’ @ SR18)
  • 10’ Stretching

Friday, 1/25: OFF

Saturday, 1/26: Open Row  – Group Workout with Mike

• Warm-up:
  • 20’ Erg (8’ @ SR18, 6’ @ SR20, 4’ @ SR20, 2’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 6 x 4′ / 3′ easy
  • Row six four minute pieces. Row for three minutes at light pressure between each four minute piece.
  • For each 4’ piece:
    • Erg 2’ @ SR24 / Cat IV
    • Erg 2’ @ SR26 / Cat IV
  • 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 4’ work distance, 3’ rest time.
• Cooldown/Core Exercises/Stretching:
  • 10’ Erg (First 5’@ SR20, then 5’ @ SR18)
  • 7’ Core Exercises
  • 10’ Stretching

Sunday, 1/27: Gold Coast Classic Erg Race in Port Washington, NY -or- Open Row

• Warm-up:
  • 16’ Erg (7’ @ SR18, 5’ @ SR20, 3’ @ SR22, 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 3 x 5000m with rate changes every 1000m: 24-22-24-26-24 / 3 min easy
  • Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows:
    • row 1000 meters @ SR24 / Cat V,
    • 1000 meters @ SR22 / Cat VI,
    • 1000 meters @ SR24 / Cat V,
    • 1000 meters @ SR26 / Cat IV,
    • and 1000 meters @ SR24 / Cat V
    • Row for three minutes at light pressure between each piece.
  • 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 distance intervals of 5,000 meters work time, 3’ rest time.
• Cooldown/Stretching:
  • 8’ Erg @ SR18
  • 10’ Stretching