Lincoln Sailing Center Rowing Program
Winter Workouts

December 2005 - ERG Workout I

Ergs for the First ½ of Dec 05

Since I know everyone has completed the 20 minute test to get their personal baseline for training, we will increase the effort during Dec. This is not to say we are going to get ready for the Olympics, just turn the heat up slightly, increasing our base and strength.

If you are able to do only 2 days per week, do Monday and Wednesday, as Monday and Friday are the same workouts.

If you are finding the workouts a little pedestrian for your level, keep the stroke rate the same and lower your splits 2 to 3 seconds. That small increase in speed will need a much larger increase in effort. While we are still doing mostly long aerobic rows, your sensation of real fatigue may not set in to the final 10 or so minutes of the row. It is supposed to be this way. Do not go really hard at the beginning, and then flail away at the end. These sorts of rows are designed to improve your aerobic base, and for the most part should be done at an effort that allows you to talk. That does not mean you should be gabbing away, but more like short words, a few at as time. The most important part of these rows is the final 25% of the effort, and if doing multiple efforts, the last one is the most important. Row the pieces so that your last one is as strong as your first one.

A warm up should be included in your erg routine, a 5 to 7 minute row, will allow your muscles to warm up, and also serves as a way to get your heart rate up bit. If pressed for time the first 5 minutes of the row can be used for the warm up, then move in to the desired target for the work out. Similarly a cool down is always a good idea, after a server effort, if you stop right after, the only muscle moving blood around is your heart, when doing a warm down, you use your muscles to help move the blood, taking some of the load off your heart. It also allows you to let your muscles cool a little more slowly.

KEY:

K - 1000 meters
' - minute
+ 15 - 15 secibds iver tge 500 meter ave. for the 20 minute test
@ 22-22 strokes per minute

Any questions send them along to John @ barecovecharters@hotmail.com