Week of 2/18/2019

How fit are we? Are we fitter at shorter distances or are we faster over longer distances? That’s something that will vary athlete to athlete but this week we’re going to do a series of “demonstrations of fitness” at different distances to better gauge our own fitness level.

The workouts below for this week on Tuesday, Thursday and Saturday can be used to determine our fitness levels. For those who are interested you can track your results on this sheet (PDF) and then on Saturday we can go over how to compare the results of your workouts.

In order to accurately compare the results all the work out should be done on the same type of rowing machine. For example using a Concept2 rowing machine for all the workouts would be ideal.

Technique
Two weeks ago we began our technical discussion with the handle. Last week we discussed the seat. This week we’re going to focus on the third point of contact that we have with the erg which is our feet. We can adjust the height of our feet on a rowing machine. We will review how to adjust the feet height and what difference the height of your feet has when how we erg. Will also discuss the straps and how tight or loose we can leave the straps or not using the straps at all. All of this affects how our feet interact with the foot stretcher. During the rowing stroke it’s normal for the heels to come up off the footboard as we compress forward towards the entry. Then as we start to take the stroke we drive off the balls of our feet and then through the drive the rest of the foot including the heel comes in contact with the footboard around the release. Some athletes will or firmly plant their heels and let their balls their feet come off the footboard. We will discuss the pros and cons of these movements. Then on the recovery the most common description I’ve heard on the water over the years is this idea of having pressure on the tops of your feet drawing the boat up under you. In all honesty though I’ve moved completely away from this description in recent years. I now focus more on the idea of letting the foot float on the recovery with no pressure on the top or bottom of the foot until the entry. So as you can see there’s quite a bit to think about how our feet interact with the footboard as we erg on an indoor rowing machine. As always all that all of this relates to how we will eventually row on the water once  we get back out onto the bay this spring. Looking ahead to next week, Our technique discussion will focus on rhythm.

I look forward to seeing everyone on Saturday and as a reminder this is our second to last group workout. The following Saturday, March 2 will be our final group workout. I just wanted to say how much I’ve been enjoying the winter and seeing all of the great enthusiasm amongst the adults in our winter training. I hope everyone will continue to improve as they begin to row on their own this Spring and as always, #GoSagamore!

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 2/18/2019:

Monday, 2/18: OFF

Tuesday , 2/19:

• Warm-up:
  • 10’ Erg (4’@ SR18, 3’@ SR20, 2’@ SR22, 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout:
  • We will be doing two different workouts today.
  • 30-Second Peak Power:
    • This demonstration of fitness measures the peak power (watts) you are able to generate. Warm up with easy rowing for about 10 minutes. For the row, set the C2 resistance lever on 10. Set the monitor on watts. From a start, row a 30-second all-out piece trying to reach maximum output. Record the peak wattage seen during the 30 seconds. You must watch your monitor to see the peak wattage during the row.
  • Reset your drag factor to 100 before the 75-minute row.
  • 75-Minute Row:
    • This demonstration of fitness measures your aerobic threshold. Row for 75 minutes, at the end, record your average watts. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. Suggested stroke rate between 18-24. Aim for a pace that you can maintain for the duration. This is equivalent to your steady state pace. Do not stop during the test. You may want to set a water bottle close by if you need to drink during the 75 minutes.
• Cooldown/Stretching:
  • 6’ Erg (2’@ SR20, 2’@ SR18, 2’@ SR16)
  • 10’ Stretching

Wednesday , 2/20: OFF

Thursday , 2/21:

• Warm-up:
  • 20’ Erg  @ SR18 with three bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 1000-Meter Row:  
    • This demonstration of fitness measures your VO2 max. Row 1000 meters at racing pace at your absolute best effort. Record your average watts. Stroke rates may range from 26-28 up to above 34. Also note in your data the average 500-meter split, total time, and stroke rate for future reference.
  • Pre-set the monitor for single distance of 1,000m.
• Cooldown/Stretching:
  • Erg: 20’ (5’@ SR22, 5’@ SR20, 5’@ SR18, 5’@ SR16)
  • 10’ Stretching

Friday , 2/22: OFF

Saturday , 2/23: Group Workout with Mike

• Warm-up:
  • 10’ Technique – The Feet
  • 20’ Erg (5’ @ SR16,  5’ @ SR18, 5’ @ SR20, 5’ @ SR22)
    • During the warm up focus on your technique and how we use our feet.
  • 5’ Dynamic Stretching
• Workout:
  • 20-Minute Row:
    • This demonstration of fitness measures your anaerobic threshold. Row 20 minutes at the best pace you can sustain for the duration. Aim to achieve a maximum number of meters. Record your average watts. Stroke rates may range from 22-30. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. We will also determine your training category paces based on your average 500-meter split.
• Cooldown/Core Exercises/Stretching:
  • 15’ Erg (5’ @ SR20, 5’ @ SR18, 5’ @ SR16)
    • During the cooldown again focus on your technique and how we use our feet.
  • 7’ Core Exercises
  • 7’ Stretching

Sunday , 2/24:

• Warm-up:
  • 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 10k total
  • 5 x 10′ on / 2′ easy
    • 10’ on at SR22 @ Cat VI (+13-18)
    • 2’ easy light rowing
  • Cat VI pace is 13-18 seconds slower per 500-meters than your 20′ average pace.
  • Pre-set the monitor for time intervals of 10’  work time, 2’ rest time.
• Core Exercises/Stretching:
  • 10′ Core Exercises
  • 10′ Stretch