Week of 2/4/2019

This week’s suggested workouts will focus on increasing our intensity for the week leading up to the Strong Island Sprints.

Indoor Race:
If you are interested in entering our next erg race, be sure to register by:
Thursday, February 7, 2019 @ 11:59 PM EST.
To register, go to the Strong Island Sprints on RegattaCentral.com. #GoSagamore

Technique:
Over next three Saturday’s we will be discussing the three points of contact between the athlete at the erg: 1 – the handle, 2 – the seat, and 3 – the footboard. For this Saturday our discussion will focus on the first point, the handle.  How we hold the handle on the erg makes a difference. This winter I have begun to experiment with moving my hands closer together. I now place my hands as close as I can, right where the handle begins to widen in the middle. The reason for this is that a narrow hold creates a better connection through the release. Next, I allow the handle to stay out in my fingers, so my palm is not in contact with the handle. The more I keep the handle out in my fingers the more relaxed my hold is. My thumbs are often barely touching the back of the handle if at all. Then throughout the entire stroke cycle, I keep my wrists level and relaxed. This will translate in the chain staying level throughout the stroke. It’s valuable to try sitting at the release and at the entry and observe your hands. Around the entry I focus on allowing the handle to hang out in my fingers, taking care to not grab or squeeze the handle. At the release I focus on drawing the handle in level, avoiding pulling the handle up and flexing my wrists. A relax hold, level wrists, allowing the handle to stay out in the fingers will make for a very efficient way to erg. Then when we begin to get back out on the water, these same concepts will relate well to what we do on the water.   

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 2/4/2019:

Monday, 2/4: OFF

Tuesday , 2/5:

• Warm-up:
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 1000m from a standing start. Practice the first 1000m of your race.
    • Cat II Pace (-7) at SR28-30
  • Then rest for 6’. Row lightly during the rest.
  • Then do a 1000m from a moving start. Practice the second 1000m of your race.
    • Cat II Pace (-7) at SR28-30, with a closing sprint.
  • Cat II is racing pace. The pace is 5% faster than your 20-minute test pace which is roughly 7 seconds faster per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for distance intervals of 1,000 meters work distance, 6’ rest time.
• Cooldown/Stretching:
  • 10’ Erg (First 5’@ SR20, then 5’ @ SR18)
  • 10’ Stretching

Wednesday , 2/6:

• Warm-up:
  • 9’ Erg (3’ @ SR18, 3’ @ SR20, 3’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • Erg for a total of 30’ at CatVI (+18-23)
    • 10’ @ SR18
    • 10’ @ SR20
    • 10’ @ SR22
  • Cat VI pace is 18-23 seconds slower per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for single time of 30’.
• Stretching:
  • 10’ Stretching

Thursday , 2/7:

• Warm-up:
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 500m from a standing start.
    • Practice your pacing of the first 500m.
    • Don’t go too fast.
  • Rest 3’
  • 500m from a moving start @ your target average pace.
  • The 500 meter pieces are at Cat II, SR28-30.
  • Cat II is racing pace. The pace is 5% faster than your 20-minute test pace which is roughly 7 seconds faster per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for distance intervals of 500 meters work distance, 3’ rest time.
• Cooldown/Stretching:
  • 18’ Erg (7’ @ SR22, 6’ @ SR20, 5’ @ SR18)
  • 10’ Stretching

Friday , 2/8: OFF

Saturday , 2/9: Group Workout with Mike

• Warm-up:
  • 10’ Technique – The Handle
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 250m from a start @ maximum speed. (Cat I Pace – max effort)
  • Rest 2’
  • 250m from a moving start @ your target split. (Cat II pace SR 28-30)
  • Cat II is racing pace. The pace is 5% faster than your 20-minute test pace which is roughly 7 seconds faster per 500-meters compared to your 20′ test pace.
  • Cat I is max effort on every stroke.
  • Pre-set the monitor for distance intervals of 250 meters work distance, 2’ rest time.
• Cooldown/Stretching:
  • 10’ Erg (5’ @ SR22, 3’ @ SR20, 2’ @ SR18)
  • 10’ Stretching

Sunday , 2/10: Strong Island Sprints or Open Row
If you are racing at the Strong Island Sprints, plan to arrive at least one hour before your race. A workout for the Open Row is below.

• Warm-up:
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
    • During the warm up focus on your technique and how we hold the handle throughout the stroke.
  • 5’ Dynamic Stretching
• Workout:
  • 5 x 750 meters with 4:30 rests
    • The 750 meter pieces are at Cat II, SR28-30.
    • Cat II is racing pace. The pace is 5% faster than your 20-minute test pace which is roughly 7 seconds faster per 500-meters compared to your 20′ test pace.
    • Pre-set the monitor for distance intervals of 750 meters work distance, 4:30 rest time.
• Cooldown/Stretching:
  • 24’ Erg (9’ @ SR22, 8’ @ SR20, 7’ @ SR18)
    • During the cooldown again focus on your technique and how we hold the handle throughout the stroke.
  • 10’ Stretching