Week of 2/25/2019

Congrats to everyone who completed all four of our “demonstrations of fitness”. The goal of our winter training is to be in better shape to enjoy our rowing on the bay this Spring. So, the fitness workouts are simply a way to better gauge our own fitness level. By comparing the wattage between the workouts, which measure peak power, VO2 max, anaerobic threshold, and aerobic threshold, we can see which fitness relationships are above or below ideal at this time. Below is a list of the ideal ranges:

• VO2 vs. Peak Power: 40-45%
• Anaerobic Threshold vs. VO2: 80-85%
• Aerobic Threshold vs. VO2: 65-70%

Use the attached excel spreadsheet to check your results. After you download and open the spreadsheet, add your wattage results in column B, and then see the results. The training factors that are out of the ideal range are where training should be focused always beginning with the base aerobic threshold, as it will support the higher intensities as well.

This week’s suggested workouts are below.

Technique
Over the past three weeks we have discussed how the three points of contact with the erg (the handle, the seat, and the footboard) influences how we row. This week we will discuss rhythm. We can start by thinking about a concept from Jim Joy called the “two wholes”. The goal is to think about the recovery has one continuous whole movement and then think about the drive has one continuous whole movement. I found that this point of focus really helped me maintain good posture and just good flow on the erg as a workout progressed. So the stroke becomes less of a series of segmented movements and instead becomes a more continuous, fluid stroke. Interestingly enough when I focus on this idea of two wholes while erging I am often surprised at how my back doesn’t feel at all strained. I definitely think there’s something to this thought pattern of the two wholes and blending the wholes at either end of the stroke around the entry and around the release. The whole movement feels far more connected and far more relaxed, but surprisingly the splits on the erg monitor are often quite a bit better and I don’t even feel like I am pulling particularly hard. There’s definitely something more to explore here.

On Saturday we will have our final coached group workout for this winter! Afterwards we will have an excellent yoga class. Note, the yoga class has a recommended donation of $5 from each athlete for our guest instructor. We may also have coffee and bagels afterwards.

This has been a very rewarding experience helping lead the winter workouts on Saturdays. As we begin to transition back to sculling independently on the bay, I hope everyone will continue to improve. All the fitness we gained over the winter can lead into a very enjoyable experience on the bay this Spring! #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 Adults Membership page on Sagamore Rowing website for more info about rowing at Sagamore in 2019.

–Mike

Week of 2/25/2019:

Monday, 2/25: OFF

Tuesday , 2/26:

• Warm-up:
  • 20’ Erg (5’@ SR16, 5’@ SR18, 5’@ SR20, 5’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 2 x 4000m rate increase / 4’ easy
  • Row two 4000 meter pieces. In each piece:
    • 2000m @ SR22 / Cat VI (+13-18)
    • 1000m @ SR24 / Cat V (+8-12)
    • 500m @ SR26 / Cat V (+8-12)
    • 500m @ SR28 / Cat IV (+2)
    • Then row for four minutes at light pressure during the rest period.
  • Pre-set the monitor for distance interval of 4000 meter work distance and 4 minutes rest time.
• Cooldown/Stretching:
  • 12’ Erg (5’@ SR20, 4’@ SR18, 3’@ SR16)
  • 10’ Stretching

Wednesday , 2/27:

• Warm-up:
  • 6’ Erg (3’@ SR18, 2’@ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 2 x 7500m with rate changes every 1500m: 20-22-24-22-24 / 5’ easy
  • Row two 7500 meter pieces. In each piece change the rate every 1500m.
    • 1500m @ SR20 / Cat VI (+13-18)
    • 1500m @ SR22 / Cat VI (+13-18)
    • 1500m @ SR24 / Cat V (+8-12)
    • 1500m @ SR22 / Cat VI (+13-18)
    • 1500m @ SR24 / Cat V (+8-12)
    • Row for five minutes at light pressure during the rest period.
  • Pre-set the monitor for distance interval of 7500 meter work distance and 5 minutes rest time.
• Cooldown/Stretching:
  • 10’ Erg (5’@ SR20, 5’@ SR18)
  • 10’ Stretching

Thursday , 2/28:

• Warm-up:
  • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
  • 10’ Dynamic Stretching
• Workout:
  • 3 x 20’ / 5’ easy
  • Row three 20 minute pieces. In each piece:
    • 10’ @ SR18 / Cat VI (+13-18)
    • 7’ @ SR21 / Cat VI (+13-18)
    • 3’ @ SR24 / Cat V (+8-12)
    • Row for five minutes at light pressure between each piece.
  • Pre-set the monitor for time interval of 20 minutes work time and 5’ rest time.
• Cooldown/Stretching:
  • 6’ Erg (3’@ SR20, 3’ @ SR18)
  • 10’ Stretching

Friday , 3/1:

• Warm-up:
  • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
  • 10’ Dynamic Stretching
• Workout:
  • 4 x 3000m / 4 min easy
  • Row four 3000 meter pieces. Alternate the rating every 500m between:
    • 500m @ SR20 / Cat VI (+13-18)
    • 500m @ SR22 / Cat VI (+13-18)
    • Row for four minutes at light pressure between each piece.
  • Pre-set the monitor for distance interval of 3000 meter work distance and 4 minutes rest time.
• Cooldown/Stretching:
  • 6’ Erg (2’@ SR22, 2’ @ SR20, 2’ @ SR18)
  • 10’ Stretching

Saturday , 3/2: Final Group Workout with Mike

• Warm-up:
  • 10’ Technique – Rhythm
  • 20’ Erg (5’ @ SR16,  5’ @ SR18, 5’ @ SR20, 5’ @ SR22)
    • During the warm up focus on your rhythm.
  • 5’ Dynamic Stretching
• Workout:
  • 22’ Erg Pyramid
  • The 22’ piece consists of:
    • 2’ @ SR22 / Cat V (+8-12)
    • 2’ easy
    • 3’ @ SR24 / Cat IV (+2)
    • 2’ easy
    • 4’ @ SR26 / Cat IV (+2)
    • 2’ easy
    • 3’ @ SR28 / Cat III (-2)
    • 2’ easy
    • 2’ @ SR30 / Cat II (-7)
  • Pre-set the monitor for single time of 22 minutes.
• Cooldown/Core Exercises/Stretching:
  • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
    • During the cooldown again focus on your rhythm.
  • 5’ Core Exercises
  • 5’ Stretching

Sunday , 3/3:

• Warm-up:
  • 21’ Erg (8’ @ SR18, 7’ @ SR20, 6’ @ SR22)
  • 10’ Dynamic Stretching
• Workout: 10k total
  • 6 x 4’ / 2’ easy
  • Row six 4 minute pieces. In each piece:
    • 2’ @ SR23 / Cat V (+8-12)
    • 2’ @ SR26 / Cat IV (+2)
    • Row for 2 minutes at light pressure between each piece.
  • Pre-set the monitor for time interval of 4 minutes work time and 5 minutes rest time.
• Cooldown/Stretching:
  • 15’ Erg (4’ @ SR20, 5’ @ SR18, 6’ @ SR16)
  • 10′ Stretch