Rowers - here are the first erg installments for the winter of 05 to 06. Since I am late getting the first one out, this can be used for the next 3 weeks until the end of November.
As mentioned before, if you are serious about preparing for next season, a measured approach to erging is best at the start of the winter, or if you choose, the end of the rowing season.
The goal of the winter erging is to increase the cardio base, and that takes along time to build. It will be approximately 75% of all the erging that goes on during the winter, and will be arranged in varying work outs to try to keep the boredom to a minimum.
A lot of people like some sort of distraction on the longer pieces like a radio, music or TV. That is up to you. One of the great failing so f the erg is that bad habits can be firmly entrenched over the winter. Some distraction is fine, but attention needs to be given to what you are doing. Mirrors can be a great self coaching aid, it can be very hard to feel what you are doing, but corrections can be made if you can see the mistakes.
If anyone has a heart rate monitor, (HRM) these can be invaluable for the long endurance stuff, and the range of the work will occur in the 70% range. If you do not have a HRM, your HR can be calculated by counting the beats in a 15 sec period then multiplying by 4.
In order to get your base work effort for the winter, a baseline needs to be established, the most common way for this to be done is a 20 minutes test. This is done by rowing for 20 minutes, at a rate of about 24, at as strong as a pace as you can maintain for the time. The 500 meter average for the 20 minutes is then the base line for the ergs. This will be done a couple of times over the winter to update the base line as you improve your fitness.
After you have your 20 minute 500, then the erging can begin.
If there are any questions as to what this means, or how to set or read the machine, you can email me at barecovecharters@hotmail.com
Mon |
Tues |
Wed |
Thurs |
Fri |
|
2 x 20' + 15" |
Weights/ |
3 X 10’ +10" 24 SPM |
Weights/ |
2 x 20' + 15" 22 SPM
|
On the 3rd week on M & F add a 15’ piece at the same rate is able,
on W add a 4th piece
Saturday can be any sort of Cardio work, or sub a cardio during the week, and
add the erg on Sat.
Make sure you have one day of rest per week