NEWS

subpage

Make Your Club Competitive - July Training Schedule

by Kris Korzeniowski, kris@usrowing.org | Jun 10, 2016
As the major championship regattas for high schools and colleges come to a close this month, club activities will be preparing to get into full swing. Competitive club programs typically train for events such as the Royal Henley Regatta, USRowing Club Nationals and the Royal Canadian Henley.

As the major championship regattas for high schools and colleges come to a close this month, club programs typically train for events such as the Royal Henley Regatta, USRowing Club Nationals and the Royal Canadian Henley, will get into full swing.

Here are some suggestions on how juniors or masters can train during the summer to stay competitive.

Your basic week should consist of three core workouts separated by steady state (U2) workouts. The core workouts should be:

  1. Longer pieces of three to four miles (16-20 minutes) gradually increasing intensity while going through the three training zones: U1, AT and TR.

    E.g.  2x20 min (5’, 5’, 5', 3’, 2’) at (22, 24, 26, 28, 30). 

  2. Five-minute pieces (TR1) at relatively high intensity, at the cadence of 32-36.

    Eg. 4x 5’ ( 2’, 2’, 1’) at (32, 34, 36) with 7' rest in between.

  3. Short pieces (TR2) of one minute or 250 meters at a cadence a little higher than your racing cadence.
    Eg.  2-3 sets of 6x (1’ on/1’off) at 34-38, 7' rest in between the sets.

This type of the program will improve an athlete's aerobic base as well as prepare the boat to race. There is no need for more intensity or more pieces.

If coaches are looking to create a special 'peak of the form' for a particular regatta, a super compensation approach should be used.

Week One will be the week of your “goal regatta,” which should contain a short taper, rest and racing on the weekend.

Week Two is a week of super compensation. It means doing workouts at a higher intensity with numerous pieces at race pace and above. Add the following workouts to your basic week schedule:

  •  (5-6) x 500 meters at max, some with starts
  •  (3-4) x 1,000 meters at race pace. These can be done with starts or sprints

This overload, followed by the rest in Week One, should jump performance to a higher level. Do not be afraid to do it - IT WORKS!

All additional workouts should be U2 steady state workouts, preferably on the erg. Remember to stay in touch with the erg during those summer months.

Types of Workouts: TR1 – Transportation, long interval; TR2 – Transportation, short interval; U2 – Utilization, low intensity; U1 – Utilization, medium intensity; AT – Anaerobic Threshold.

Advertisement
    Ref Ad 250x250
    Promotive 250x250
    Connect-A-Dock Rowing
Sponsors
sub-row
Kinesio Logo