Row Indoors: Train for Life

• 2 at rate 24, 2K+6
• 2 at rate 26, 2K +4

• 1 at 26, 2K+4
• 1 at 28, 2K+2
• 10 between 28 and 32, 2K pace (helping Mike practicing his pacing for Crash B’s next weekend).

15 min Warm-Up
5', 4', 3', 2, 1' @ 16, 18, 20, 22(5K+6)

750 m @ 22 Full Power

6 x 1' ON, :40 sec OFF
22, 22, 24, 24, 26, 26

500 m @ 24 Full Power

10 x :20" ON, :40" OFF
Rate: 28 Full Pressure

5 minute cool down at 22 (5K+10)

2 x 5000 meters 5' rest
18, 20, 22,24, 26 start at 5k + 12 change stroke rate every 1000 meters
lower splits by 1 or 2 seconds on the second piece.

Stretch, Stretch, Stretch

Warm-Up:
10 Minutes

20 min warm-up.
4',3',2',1@ 16, 18, 20, 22 pyramid

500 meter max power at 22 rate

10 strokes ON, 10 strokes OFF at 24 max power!

500 meter max power at 24 rate

5 minute cool down at 22 (5K+6)

Stretch.

Emphasis on power (velocity) per stroke.

40' min steady state row

4, 3, 2, 1, pyramid @ 18, 20, 22, 24

heart rate low to medium intensity. Concentrate on long efficient strokes.

Warm up 4, 3, 2, 1 start at 18 5k+ 12 
paddle

10 on 10 off 26 5k
x2

5 x 2' on 2' off @ 26 5k increase pressure for last 2 pieces to 5k-2

5 x 2' on 2' off @ 28 5k-4 increase pressure for last 2 pieces to 2k or faster

Warm up: 5-10 minutes. arms, arms and back, 1/2 slide, full slide. row 60-70%, 22-24.

then

3 x 15' on 3' off

6, 5, 4, 3, 2, 1 @ 18, 20, 22, 24, 26

20 min at
4', 3',2',1'@18 (5K+12), 20(+10), 22(+8), 24(+6)
X 2

5 X 3' @ 1' @ 22, 1' @ 24, 1' @ 22
2' OFF
The entire 3' piece is at Full Power at these rates. Establish your peak power at 22, then continue it as you bring the rate to 24. When dropping the rate back to 22 try to maintain as much power as possible.

Goal: To maximize power at the lower rates. This builds strength and power per stroke. As we learn to deliver more power at the lower rate, it will make you more efficient and cause one to establish good technique.

January Rowing Schedule: M,W,F 7:30am - 8:30am


4 - DK

6 - Rob

9 - Ted

11 - Candace

13 - Ted

16 - MLK Holiday

18 - DK

20 - Candace

23 - Rob

25 - DK

27 - Candace

30 - Ted

Warmup: 10m (4, 3, 2, 1) starting at 18 and 5K+12-14, adding 2spm and 2 beats of pace every transition


4x 10 strokes on, 10 strokes off, starting at 26 spm & 5k pace, ended at 28 spm & 5K-2-4 pace

Main pieces:

5x 2m on 2m off rate 26. Start at 5k pace, move down to 5k-2-3 pace by the fifth

3x 2m on 2m off rate 28. Start at 5k-2 pace, move to 2k pace by the fifth


Warm down 3-5 minutes steady state to paddle

Here is a short video on the advantages of cross training with rowing and cycling to complement both sports.
Though a little "hollywood" in some of its presentation (rain pouring over rower during his erg routine while looking over shoulder-:), it does point out a few facts about the two sports and muscle groups that are engaged throughout.
http://www.rowingnews.com/index.php?option=com_content&view=article&id=704

10 Min warm-up
4', 3', 2', 1' @ 18 (5K +12), 20 (+10), 22 (+8), 24(+6)

5 x 3' (1' at 26, 22, 26)
1:30' OFF
26 (5K), 22 (5K+4), 26 (5K)

5 x 1:30' (30" at 28, 24, 28)
1:30' OFF
28 (2K), 24(2K+4), 28 (2K)

Cool Down paddle at 18 for 5'

Stretch for 10 minutes

40' - 60' min steady state
Do it continuously or 4 x 10' with 1' off then repeat.

Stretch, Stretch, Stretch

Warm up 4', 3', 2', 1' start at 18, 20, 22, 24 (Begin at 5k+ 12, -2 each stroke hike)


paddle

2 X 10' On 10 Off 26 5k

5 x 2' On 2' Off @ 26 5k increase pressure for last 2 pieces to 5k-2

5 x 2' On 2' Off @ 28 5k-4 increase pressure for last 2 pieces to 2k or faster

December 14, 2011, 12:01 AM


How Coffee Can Galvanize Your Workout

By GRETCHEN REYNOLDS


Can a cup of coffee motivate you to relish your trips to the gym this winter? That question is at the heart of a notable study of caffeine and exercise, one of several new experiments suggesting that, whatever your sport, caffeine may allow you to perform better and enjoy yourself more.



Scientists and many athletes have known for years, of course, that a cup of coffee before a workout jolts athletic performance, especially in endurance sports like distance running and cycling. Caffeine has been proven to increase the number of fatty acids circulating in the bloodstream, which enables people to run or pedal longer (since their muscles can absorb and burn that fat for fuel and save the body’s limited stores of carbohydrates until later in the workout). As a result, caffeine, which is legal under International Olympic Committee rules, is the most popular drug in sports. More than two-thirds of about 20,680 Olympic athletes studied for a recent report had caffeine in their urine, with use highest among triathletes, cyclists and rowers.



But whether and how caffeine affects other, less-aerobic activities, like weight training or playing a stop-and-go team sport like soccer or basketball, has been less clear.



So researchers at Coventry University in England recently recruited 13 fit young men and asked them to repeat a standard weight-training gym regimen on several occasions. An hour before one workout, the men consumed a sugar-free energy drink containing caffeine. An hour before another, they drank the same beverage, minus the caffeine. Then the men lifted, pressed and squatted, performing each exercise until they were exhausted.



Exhaustion arrived much later for those who’d had caffeine first. After swallowing the caffeinated beverage, the men completed significantly more repetitions of the exercises than after the placebo. They also reported feeling subjectively less tired during the entire bout and, in perhaps the most interesting finding, said that they were eager to repeat the whole workout again soon.



“Essentially, we found that with the caffeinated drink, the person felt more able to invest effort,” says Michael Duncan, a senior lecturer in sports science at the University of Exeter in England and lead author of the study. “They would put more work into the training session, and when the session was finished, in the presence of the caffeinated drink, they were more psychologically ready to go again.”



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How caffeine influences the physiology and psychology of weight trainers isn’t fully understood, Dr. Duncan says. In contrast to endurance sports, an increase in fats in the blood wouldn’t provide much benefit in this kind of exercise.



Instead, Dr. Duncan says, he believes that caffeine “antagonizes adenosine,” a substance in muscles that builds up during exercise and blunts the force of contractions. The more adenosine in a muscle, the less force it generates. Caffeine reduces adenosine levels, “which then enables more forceful muscular contractions and delays fatigue,” Dr. Duncan says. “That’s the theory, anyway,” he adds.



Additional mechanisms may also be at work, other research suggests. For an experiment published last month in The Journal of Applied Physiology, researchers asked a group of volunteers who regularly play team sports to complete a grueling workout designed to simulate the physical exertion of a soccer or basketball game. Such sports commonly involve repeated bouts of intense sprinting, but little prolonged slower running. Most of the effort is anaerobic.



In the test, the volunteers performed about 16 percent better if they had ingested a caffeine capsule 70 minutes beforehand. They also, as it turned out, had far less potassium in the fluid between their muscles afterward. “We believe that potassium buildup is involved” in the kind of fatigue that occurs during anaerobic activities, like team sports and weight training, says one of the study’s authors, Magni Mohr, an exercise physiologist affiliated with both the University of Exeter and the University of Copenhagen in Denmark.



At the same time, caffeine, while affecting muscles, seems also to have a striking effect on the central nervous system and on those parts of the brain involved in mood, alertness and fine motor coordination during exercise. In a study published last month in The British Journal of Sports Medicine, soccer players dribbled, headed and kicked the ball more accurately if they’d had caffeine than if they hadn’t.



All of which would seem to indicate that a grande Americano is the ideal sports beverage. But, Dr. Mohr cautions, many questions remain. “We don’t know the best dose” of caffeine to provide performance benefits without undesirable side effects, he says, like heightened blood pressure or the jitters. In his study, volunteers consumed the equivalent of more than five large cups of brewed coffee before their workout.



Similarly, it’s not known whether people who swill cappuccinos and green tea all day get the same benefits from dosing themselves just before a workout as people who only occasionally drink caffeine, or whether the hour before a workout is the ideal moment to imbibe. Dr. Mohr suspects “it’s likely that you get more effect” if you’re not habituated to the drug, but he and others are currently studying those and similar issues and expect results soon.



In the meantime, “probably everyone can get some” fatigue-delaying and mood-enhancing benefits from caffeine, Dr. Mohr says — meaning that your gym gear should probably include a travel mug.

3,000 meter warm up
18 str/min - 1st 1,000 meters (5K+12)
raise the stroke 2 every 500 m thereafter and quicken your pace by 2-3 sec. Finish last 500 strong at 26.

6 x 3' ON, 1' OFF
20 (5K +8), 22 (5K+6), 24 (5K+4)
at the 1:30 mark in the piece take a 5 stroke kicker at 28 (under 5K)

5 x 1' ON, :30 OFF
22 (5K+4), 24 (5K+2)

Cool Down

10m warmup:


4m @18, 5k + 12

3m 20,+10

2m 22, 5k+8

1m 24, 5k+2 or 4

2x 10 on 10 off at 26 5k



3x3m on, 1:30 off, all rate 26

1st: 5k+2 to 4

2nd: 5k

3rd: 5k or faster



5x1:30 on, 1m off, rates 26-28

1st: 5k + 4

2nd: 2k or faster

3rd: 2k or faster

4th: 2k or faster

5th: you guessed it go as hard as possible!
 
Have a great Weekend!

3,000 meter warm-up: 1st 1,000 @18 (5K +12) 2,000-1,500 @20 (5K +10) 1,500-1,000 @22 (5K +8) 1,000-500 @ 24 (5K+6) 500-0 @26 (5K+4) 2" ON, 2" OFF x 9 22 @ 5K+6 22 @ 5K+4 24 @ 5K or better x 3 Last 2" piece 24 for 1" (5K or better) 26 for 1" (whatever you can manage) Cool Down and Stretch!!

“Six Easy Pieces” 10 min – rate: 20, pace: 5k+10 8 min – 22, 5k+8 6 min – 24, 5k+6 4 min – 26, 5k+4 2 min – 28, 5k+2 1 min – 30, 5k 2 minutes rest in between each piece. (1 min rest before the last one) Rate and pace remains the same for the duration of each piece.

12m w/u 5 x 3m ON, 1:30 off rate 26. 1m 5k+2 1m 5k 1m 5k-2 3 x 1:30 ON, 1m off :30 28, 5k-2 :30 30, 5k-4 :30 28, 5k-2 Focusing each piece on holding strong and consistent in the last third

10' warm up 4', 3', 2', 1' 18, 20, 22, 24 then...for workout 4 x 8' on 2' off 24, 26 1. Start at 5k + 8 2. Start at 5k + 6 3. Start at 5k + 5 4. Start at 5k + 8

4 x 2500 m on 3' off change rate every 500 m 18, 20, 22, 24, 26 Start at 5K + 12 shave a second or two off splits each piece until the last which is same as the first

2,500 meter warm up change rate every 500 meters 18 (5K+12), 20 (5K+10), 22 (5K+8), 24 (5K+6), 26 (5K +4) 3 x 3' ON 1' OFF Rate 24 (5K+4) 20" ON, 40" OFF x 15 Pace:2K pace or better Rate: 26-28 5 min cool down and stretch!!

42 minute row 6, 5, 4, 3, 2, 1 x 2 starting at an 18 for the first 6 minutes (5k + 16)

December Rowing Instructor Schedule for Club One at Embarcadero 7:30am - 8:30am 2 - Duncan 5 - Rob 7 - Ted 9 - Candace 12 - Robe 14 - Duncan 16 - Ted 19 -Candace 21 - Duncan 23 - TBD 28 - Ted 30 - Candace

Led by Rob 42 minute steady state row 6, 5, 4, 3, 2, 1 x 2 – starting at an 18 for the first 6 minutes (5k + 16) 5 min cool down stretch, and relax

Led by Duncan 8' warm up start at 18 5k + 12 jump 2 stokes every 2' 4 x 6' on 3' off 20, 22, 24 change every 2' 1. start at 5k+8 2. start ar 5k + 7 3. start at 5k + 6 4. same as 1.

Lead by Ted 3 x 2500m 18, 20 ,22, 24, 26 Change rate every 500m First one start at 5k + 12 Second one lower splits by 2 seconds Third same as second. 1500m 22, 24, 26 same pace as number three with an extra push the last 500 meters.

lead by Candace 8m warmup: 2m @20-22, 50% 2m 22, 60% 1.5m 24, 5k+6 1.5m 26, 5k+4 1m 26, 5k+2...

8 min warm-up 20,22,24,26 +12,+10, +8, +6 (5K) 4 x 6" 3" Rest 20, 22, 24 +8, +6, +4 (5K) 5 min Cool Down with 2 x 10 strokes at 28-30 Full Power.

10 min Warm-Up

4 x 10 min
2 min Rest

Rates
18, 20, 22, 24, 20
20, 22, 24, 26, 22
22, 24, 26, 28, 24
20, 22, 24, 22, 20

2 - Candace
4 - Ted
7 - Duncan
9 - Rob
11 - Ted
14 - Rob
16 - Duncan
18 - Candace
21 - Ted
23 - Candace
25 - Duncan
28 - Rob
30 - Candace

warm-up
6000m
5k pace +4/6
rate 24-26

warm-up - 8 minutes
2m, 20 5k+10
2m, 22 5k+8
2m, 24 5k+6
2m, 26 5k+4

5k row --
pace: split should be 4-6 seconds slower than your 5k test
rate: 24-26

Cool down

8 minute warmup
2m 20, 5K +10
2m 22, 5K +8
2m 24, 5K +4
2m 26, 5K +2

4x3m on, 1:30 off. All at a rate 26
1m at 5K pace
1m at 5K-2-4 pace
1m at 5K pace

3x 1:30 on, 1m off
:30 28, 5K-2
:30 30, 5K-4-6
:30 28, 5K-2

3 x 2,500 meters
with 3:30 min rest

1.
18, 20, 22, 24, 26 @ 5K+8, 5K+6, 5K+4, 5K+2, 5K

2.
18, 20, 22, 24, 26 @ 5K+6, 5K+4, 5K+2, 5K, 5K-2

3.
18, 20, 22, 24, 26 @ 5K+8, 5K+6, 5K+4, 5K+2, 5K

Standard 30' piece 18, 20, 22, 24

Then 2 x 20 on 10 off at 26
Then 1 x 20 on at 28 full power

warm up 10 min

2 x 2,500
5 minutes rest

1. 500@5K+10, 500@ 5K+8, 500@ 5K+6, 500 @ 5K+ 4, 500 @ 5K+2

2. 1000@ 5K +8, 500@ 5K +4, 500@ 5K+2, 500@ 5K-2

Cool Down

3 x 8 minutes
4 minutes rest
1. 5K+ 2/4
2. 5K
3. 5k or better
rate: 26-28

warm up 10 min

1:40 ON
:20 OFF
x 5
3-4 minutes rest
x 3
5K + 4

Warm-Up 10 min
then
2min on
3min off x 6.

2k or better

Steady State for 40 minutes

18, 20, 22, 24
x 4

Warm-Up 10 minutes

2,000 meter at 28-30
5K + 5

rest 3-5 minutes

2,000 meter at 28-30
5K +2

Cool Down

Warm up 4, 3, 2, 1 @ 22, 24, 26, 28

12 x 1 min / 1 min easy (paddle)

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing (paddle), for a total of 24 minutes.

Row:
first 6 @ 26 5k
last 6 @ 28 2k

Warm down for last 3' then 20 jumpies.

Warm-up 3, 2, 1, 22, 24, 26 @ 5k+6, 5k+4, 5k then

2 x 10 on 10 off full pressure @ 28spm

2 x 6' on 3' off 2' @ 24, 2' @ 26, 2' @ 28 @ 5k +4, 5k, 5k-4

4' on 26, 28 5k , 5k-4

-30 minute row with double rate pyramid
-change the rate every 3 minutes
-start at 5k+12 pace
-rates as follows:
20, 22, 24, 26, 24, 22, 24, 26, 27, 28

2,000 meter warm up
500 at 5k+8
500 at 5k+4
500 at 5k
500 at 5k-2

5 x 3' ON rate 26
1:30' OFF

1' @ 5K
1' @ 5K-3,4
1' @ 5K

5 x 1:30' ON rate 28, 30, 28
1:30 OFF

:30" @ 5K-3
:30" @ 2k or better
:30" @ 5K-3

Cool Down

Warm-Up
3 x 2,000
3:30 min rest
#1. 20, 22, 24, 26 @ +10, +6, +4, 5K paces

#2. 22, 24, 26, 28 @ +6, +2, 5K, 5-2

#3. 20, 22, 24, 26 @ +10, +6, +4, 5K paces

Cool Down

-30 minute row with double rate pyramid
-change the rate every 3 minutes
-start at 5k+12 pace
-rates as follows:
20, 22, 24, 26, 24, 22, 24, 26, 27, 28

2,000 meter warm up
500 at 5k+8
500 at 5k+4
500 at 5k
500 at 5k-2

5 x 3' ON rate 26
1:30' OFF

1' @ 5K
1' @ 5K-3,4
1' @ 5K

5 x 1:30' ON rate 28, 30, 28
1:30 OFF

:30" @ 5K-3
:30" @ 2k or better
:30" @ 5K-3

Cool Down

Warm-up 3, 2, 1, 22, 24, 26 @ 5k+6, 5k+4, 5k then

2 x 10 on 10 off full pressure @ 28spm

2 x 6' on 3' off 2' @ 24, 2' @ 26, 2' @ 28 @ 5k +4, 5k, 5k-4

4' on 26, 28 5k , 5k-4

Today's workout:

Warm-up 10 min

5K

pace: 3-4 over your 5k pace


Cool down

Warm up 4, 3, 2, 1 @ 22, 24, 26, 28

12 x 1 min / 1 min easy (paddle)

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing (paddle), for a total of 24 minutes.

Row:
first 6 @ 26 5k
last 6 @ 28 2k

Warm down for last 3' then 20 jumpies.

10 minutes at 22 at a nice cruising pace

5 x 1:40 ON
:20 OFF
rate 24, pace at 5K +4

5 x 2' ON
1 minute OFF
rate at 24 for 1st minute, pace at 5K
rate at 26 for 2nd minute, pace at 5K-3

Last piece...
rate at 28 for 1st minute, pace 2K +2
rate at 30 for 30 seconds, pace at 2K
rate at 32 for 30 seconds, pace at 2K-2

cool down

40 minutes steady state

4', 3', 2', 1' @ 22, 24, 26, 28
x 3

cool down and stretch

5' warm-up, 2' @ 22 5k+10, 2' @ 24 5k+ 8, 1' @ 24 5k + 6

10 x 2' on 1' off
5K pace throughout all 2' pieces

20 jumpies

cool down

10 minute warm up; 5, 4, 3 ,2, 1 @ 22, 24, 26, 28

5 x 4' ON
2' OFF

Pace:
1' at 22 (5K+8)
1' at 26 (5K -2)
1' at 22 (5K+8)
1' at 26 (5K -2)

Cool Down

5 to 8 repetitions of
3 minutes, 2 minutes, and 1 minute, as follows. Row 3 minutes @ a low stroke rate of 22 spm (strokes per minute
Then 2 minutes at a moderate stroke rate of 27 spm
Then 1 minute at a high stroke rate of 32 spm.
Then repeat.

There is no rest between these pieces.

5 min warm-up

12 x 1' ON, 1' OFF

Below race pace

Cool Down

1 x 20 Jumpies

5000 meters with an alternating stroke rate every 1000m
25spm 5k + 4
22spm 5k+6
25spm 5k+4
28spm 5k
22spm 5k+8

17 stokes on 5 off x 10
17 strokes at 30 full power

20 jumpies

2,000 meter
500 @ 22 5k+6
500 @ 24 5k+4
500 @ 26 5k+2
500 @ 28 5k or better

3' ON 1' OFF x 5
26 rate 5K pace

1' ON :30 OFF x 5
rate 28-30, 2K pace

Cool Down

2 x 20 jumpies

10" warm-up 4, 3, 2, 1 starting at 20spm.

6 x 2 minute work intervals at full intensity, controlled stroke rate no higher than 28.
1 minute rest between each interval.
Warm down

3 x 6 minutes

4 minutes rest in between

Start out at 5k pace +2. After 1 minute, increase the pace to 2k pace +2 for 1 minute, then go back down to the original pace. Continue to alternate between these two paces every minute for the duration of the 6 minutes. The rate should move between 26 and 28 or so.

5' warm up

6 x 4' w/ 1' rest, 16 @ 5k + 12, 18, 20, 22, 18, 20, 22

20 jumpies

2,500 meters
begin at 20 rate 5k +8
every 500 go up two beats and 2 seconds faster. Finish at 28 and at 5k or better pace.

10 x 1:30 ON
:30 OFF

1st :30 seconds at 5K pace (26 rate), 2nd :30 seconds at 6 seconds slower, 3rd :30 seconds at 5K pace. keep rate the same throughout.

2 sets of 30 jumpies

3' hard, 3' min conversational, 4' hard, 4' conversational.

(3') 22 @ 5k+8 then 22 @ 5K+12
(4') 24@5k+6 then 24@5k+10
(5') 26@5k+4 then 26@5k+8

then back down to 3 again.

8000 m (or 35 min) steady state row
Build into it and find a rhythm.

Rate: 24-26
Pace: 5k+8 or so

Cool down

Warm Up: 3, 2, 1 18, 20, 22, 2 x 10 on 10 off 26 @ 5k

2' on 1' off x 4 26 @ 5k

3' rest

1:15 on 0:45 off x 4 @ 2k

2' rest

Full power for 30 strokes @ 30-32

20 jumps

Warm-up 10 minutes

2 x 2,500 meters

#1. 2,500
pace 5K-2
rate 26

#2 2,500
Look at average of 1st piece and begin at 18 (+8 over average of 1st piece)
500m at each rate 18 (5k +8, 20 (+6), 22 (+4), 24(+2), 26 (5k), 28 (5k-2)

30 Jumpies

40 minutes

18, 20, 22, 24 @ +23, +21, +19, +17 X 4

--when you go back to 18 at the end of the cycle, pace yourself to what you averaged for the preceding 10 min. Do this every cycle onward.

Warm up 10 minutes

5 x 1,000

with 2 minutes rest

5k-2 pace

2 sets of 20 jumpies

warm up of 18,20,22,24 at 3/4 power

then

500M @ 22, 5k+4-6
1000M @ 24 5k+2-4
1500M @ 26 5k
1000M @ 26 5k-2-4
250M @ 26 2k - 5-10

1 set of 30 jumpies

40 minutes steady state

4', 3', 2', 1' @ 18, 20, 22, 24
x 4

cool down and stretch

Warm-up 10 minutes

8 x 1 minute pieces -- full power
1 minute rest in between

After the 4th one take a full 5 minute rest

rate 28-30
Pace -- well below 2k pace

10 minute cool down

5 min warm-up

2,500 meters
Begin at a pace of 5K+8...
every 500 bring up the rate by 2 starting at 20. Finish at 28 (5K pace or better)

rest 3 minutes

6 minutes (2' at each rate)
22, 24, 26, 5K+4, 5K+2, 5K -2

3 x 20 strokes at race pace

1 x 25 Jumpies

30 minute row -- rate changes every 3 minutes.

Start out at a 20 (5k+14 or so). Bring the power up and down according to the rate ~ 2 seconds/500m split.

Rates as follows:

20, 22, 24, 26, 24, 22, 24, 26, 28, 30

Warm up 5 minutes

1:20 ON, :40 sec OFF
@ 24
5k pace
x 10

5 x :30 ON, :30 OFF

2 x 30 jumpies

Cool Down

40 min steady state row

"4,3,2,1"
rates - 20 (5k+12), 22 (+10), 24 (+8), 26 (+6)

40 min steady state row

"4,3,2,1"
rates - 20 (5k+12), 22 (+10), 24 (+8), 26 (+6)

3' @ 22 5k+6, 3' @ 22 5k+10,
4' @ 24 5k,+4, 4' @ 22 5k+ 10,
5' @ 26 5K + 2, 5' @ 22 5k+ 10
4' @ 24 5k,+4, 4' @ 22 5k+ 10,
3' @ 22 5k+6, 3' @ 22 5k+10,

10 minute Warm-Up

2 x 15 minutes at 85% at 24-26 rate

Keep it swinging at around 2-4 over 5K pace

cool down

10 min warm-up
4', 3', 2', 1' @ 18, 20, 22, 24

then...

5k row
3-5 seconds over your 5k pace
rate 24-26

Cool down

Think long and strong and emphasize large muscle groups. Breathe and have the confidence to swing off the legs and suspend. Feel the transition from legs to upper body.

10 Minute warm-up

1:20 ON
:40 OFF
x 5

rate: 24
pace: 5K pace

then

:40 ON
:20 OFF
x 5

rate: 28
pace: 2K or better

2 x 20 jumpies

2 x 16 minutes

5', 4', 3', 2', 1', 1' @ 18 (+10), 20 (+8), 22 (+6), 24 (+4), 26 (+2), 28 (5K-2)

3-5 min rest in between pieces.

cool down and stretch

Warm-up

30 min. steady state row.

Build into a challenging pace and try to find a rhythm. Without making the workout a test or race, see how many meters you can get. Rate 24-28.

Cool down

The "Money" Workout

Warm-Up 10 minutes

3 x 8'
With 3' rest

#1. 8' at 24 (5K +6 pace)
#2. 4' at 24 (5K +4), 4' at 26 (5K +2)
#3. 4' at 26 (5K +2), 4' at 26 (5K or better)

Cool Down

40 min Steady State

18, 20, 22, 24 @ +23, +21, +19, +17
x 4

2 x 15min w/ 4 min rest:

18 5k + 10, 20 5k+8, 22 5k+6, 24 5k+2, 26 5k+2

then 20 jumpies!

10 minute Warm-up

2 x 15 minutes

40'-60' steady state

16, 18, 20, 22 x 4 (to 6) if you have the time.

cool down and stretch

Warm-up 10 minutes
4',3',2',1' @ 16, 18, 20, 22

1:20
:40 sec OFF x 10
@ 5K pace
Rate 24

1:30 On
1:30 Off
x 5

first :30 sec at 5K pace rate 24
last 1:00 at 2K pace at rate 28
x 5

get off erg and do 30 jumpies

cool down

Marathon Bar Winter Weight Workout
Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained through rowing. What I like about the workout below is that you don't need a lot of weight to get strong as well as endurance strong. Be sure to do exercises with good form and technique!!

The Marathon Bar (Weight Circuit Training)
Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries.

With that said, I have a great circuit training regime that was developed by the Yale rowing team in the mid to late seventies. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout. I promise you it will get you stronger and fitter for anything.

Take a weight bar of 15-55lbs, etc...without letting go of the bar, go through 8-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4 sets) as you can without dropping the bar. One can make it more difficult by using heavier weight for more strength training or more reps and less weight for endurance.

Below are the different stations:

1. Curls (Upper Body)
2. Squats (Legs)
3. Upright rows
4. One legged lunges
5. Military press
6. Dead lifts
7. Bent over rows
8. Cleans (from a squat to a lift to the chin)
9. Push-ups (optional)

This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these.

Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts.
Cheers!

Warm-up

3 x 6 minutes

4 minutes rest in between

Start out at 5k pace +2/4. After 1 minute, increase the pace to 2k pace +2/4 for 1 minute, then go back down to the original pace. Continue to alternate between these two paces every minute for the duration of the 6 minutes. The rate should move between 26 and 28 or so.



Cool down.

Steady State 40 minutes

4', 3', 2', 1' @ 18, 20, 22, 24

Nice and long with smooth acceleration.

Cool Down 5 minutes with stretching.

Warm-up

5 x 4 minute pieces, 2 minutes rest in between.

Pace 5k or better. Start at your 5k pace for the first one. Try to increase your pace all the way through to the 5th piece.

Rate 25-27, feel free to bring the rate up by the 4th and 5th pieces.

Cool down