Lincoln Sailing Center Rowing Program
Winter Workouts

January 2006 - ERG Workout II

Jan Ergs 2nd half

We continue along the same track as before, and again a small up tick in effort, which will be on Wed, Mon & Fri will be the same work out, and geared towards aerobic gains. Saturday is optional, and if you are going to be doing the Sat work out, it is a fairly easy effort. What it can do for you is help to continue your cardio vascular base building, what is also can do is cause you to over do the physical conditioning, and all the bad side effects that result. So keep in mind you are trying to develop your base slowly, and your target date to max benefit is when we return to the water. Steady progress is your goal, not revolution.

Some things to keep in mind:

If you are constantly sore or tired you are doing too much, you can either take some time off, or reduce the intensity.

If you are doing the longer rows on Saturdays, think of them as technique rows and use them to maintain your skill level, increase the strength of the core muscles, i.e. Good posture, and proper form.

For the work outs, if you are having trouble holding your heart rate to a comfortable level, then reduce your splits and work from the heart rate. After time you will gain the endurance to be able to get back to the targeted splits at the proper heart rate.

If you do the Wed work outs, and we begin to flirt with the anaerobic threshold, the time that was spent on the long and low rows will start to pay dividends.

On the low stroke rates efforts, you want to be married to the stroke rate and the target split. The reasoning is that the low rate and the split are designed to help you learn how to generate power. Getting the split from stroke rate is avoiding the issue. Learn to develop power.

Lastly, a strong cautionary note. It takes along time to build the needed muscle endurance and strength, most notably in your lower back. Muscle fatigue is to be expected, chronic, or debilitating pain is not. Pain is a warning that cannot, and should not be ignored. We are trying to stay fit for spring, not get injured in February. If you back keeps you from rowing pain free, stop rowing, do something else until you are fully recovered, then restart slowly.
We are not professional, lets be sensible.

More will be revealed as you become ready.

WEEK 1:

WEEK 2:

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