Week of 2/11/2019

For this week we will focus on recovering from last week’s higher intensity workouts by doing longer workouts at a lower pace.

This Saturday we will also be heading back up to West Point for our second indoor rowing session in the rowing tanks with Coach Clemens. Please be sure to sign up in advance on RegattaCentral!

Concept2 also has a challenge for this week, the Valentine Challenge. The goal is to complete one 14,000 meter piece before midnight on February 14 to earn Concept2-designed Valentine greetings for that special someone! Learn more about the challenge at Concept2.

Congrats to all the Sagamore athletes who raced at last weekend’s Strong Island Sprint. Many athletes improved on their time. Well rowed! #GoSagamore

Technique:
Last Saturday during our technique chat we discussed the handle. This week we are moving on to the seat. How we sit on the seat on the erg effects how we move. When we sit down on the erg we ideally want our pelvis to be in a neutral position. A ‘neutral position’ is when the pelvis and the lower spine are aligned so that the lower back is flat. The opposite is a ‘couch potato’ position in which the pelvis is tilted back more than lower spine.  This results in the lower back being bowed or curved outwards. So when I sit on the erg, or when I sit in a rowing shell, I always check my position on the seat, often wiggling myself butt more towards the back of the seat so I am in a neutral position. Now from this position, as I swing forwards or backwards, I can easily feel my weight shift on the seat. It’s instant feedback. If I instead am in a ‘couch potato’ position, my weight stays relatively flat on the seat. A neutral position allows me to easily extend forward and allows for a longer, stronger stroke, with less effort. So our position on the seat makes a difference.

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 2/11/2019:

Monday, 2/11: OFF

Tuesday , 2/12:

• Warm-up:
  • 8’ Erg (2’@ SR16, 2’@ SR18, 2’@ SR20, 2’@ SR22)
  • 5’ Dynamic Stretching
• Workout: 3 x 5k @ Cat VI with 3’ rest between
  • For each 5k piece:
    • Erg 2000m @ SR18
    • Erg 2000m @ SR20
    • Erg 1000m @ SR22
  • Cat VI pace is 18-23 seconds slower per 500-meters than your 20′ average pace.
  • Pre-set the monitor for distance intervals of 5,000 meters work distance, 3’ rest time.
• Cooldown/Stretching:
  • 6’ Erg (2’@ SR20, 2’@ SR18, 2’@ SR16)
  • 10’ Stretching

Wednesday , 2/13:

• Warm-up:
  • 9’ Erg (3’ @ SR18, 3’ @ SR20, 3’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 12k @ Cat VI
  • Erg for a total of 12,000m at CatVI (+18-23)
    • 3,000m @ SR16
    • 3,000m @ SR18
    • 3,000m @ SR20
    • 3,000m @ SR22
  • Cat VI pace is 18-23 seconds slower per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for single distance of 12,000m.
• Cooldown/Stretching:
  • Erg: 5’ @ SR18
  • 10’ Stretching

Thursday , 2/14: Concept2 – 14K Valentine’s Challenge

• Warm-up:
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout: Erg 14k
  • Erg for a total of 14,000m, alternating between
    • 2,000m @ SR20, CatVI (+18-23)
    • 2,000m @ SR24, CatV (+8-12)
  • Cat VI pace is 18-23 seconds slower per 500-meters compared to your 20′ test pace.
  • Cat V pace is 8-12 seconds slower per 500-meters than your 20′ average pace.
  • Pre-set the monitor for single distance of 14,000m.
  • Log the results of your 14k piece in Concept2’s Online Logbook!
• Cooldown/Stretching:
  • Erg: 5’ @ SR18
  • 10’ Stretching

Friday , 2/15: OFF

Saturday , 2/16: Group Workout with Mike

• Warm-up:
  • 10’ Technique – The Seat
  • 12’ Erg (4’ @ SR16,  4’ @ SR18, 4’ @ SR20)
    • During the warm up focus on your technique and how we are positioned on the seat.
  • 5’ Dynamic Stretching
• Workout: Erg: 5k total
  • 4 x 1000m @ Cat IV (+2) with 250m easy paddle between
    • 5,000m-4,000m – SR24 @Cat IV (+2)
    • 4,000m-3,750m – 250m easy paddle
    • 3,750m-2,750m – SR24 @Cat IV (+2)
    • 2,750m-2,500m – 250m easy paddle
    • 2,500m-1,500m – SR24 @Cat IV (+2)
    • 1,500m-1,250m – 250m easy paddle
    • 1,250m-250m – SR24 @Cat IV (+2)
    • 250-0 – 250m easy paddle
  • Cat IV pace is 2 seconds slower per 500-meters than your 20′ average pace.
  • Pre-set the monitor for single distance of 5000 meters.
• Cooldown/Stretching:
  • 10’ Erg (5’ @ SR20, 3’ @ SR18, 2’ @ SR16)
    • During the cool down again focus on your technique and how we are positioned on the seat.
  • 10’ Stretching

Sunday , 2/17:

• Warm-up:
  • 10’ Erg (4’ @ SR16,  3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 10k total
  • 4 x 2500m @ SR24 @ Cat V (+8-12) / with 2’ rest between
  • Cat V pace is 8-12 seconds slower per 500-meters than your 20′ average pace.
  • Pre-set the monitor for distance intervals of 2,500 meters work distance, 2’ rest time.
• Cooldown/Stretching:
  • 12’ Erg (6’ @ SR20, 4’ @ SR18, 2’ @ SR16)
  • 10’ Stretching