TRAINING FOR BARRIE RACES JUNE 12 2010
TRAINING FOR BARRIE RACES JUNE 12 2010
THE WORKOUTS TO PREPARE THE NOVICES FOR RACING on JUNE 12
Always begin any row with a 10 min warm up – particularly to if the plan is for an intense row that day. The warm up gets your muscles and joints accustomed to movement and actually heats up your muscles which makes them more effective. You should be thinking about technique during the warm up – trying to get into a smooth movement with all of the crew rowing in time together.
The intensity days (all but thursday)are designed to get you used to rowing hard and a higher stroke rate. Do not row at a rate (strokes per minute) that is so fast that you get very sloppy.
June 7-12 2010
Monday 2 minute pieces at what will likely be your race pace + 2-4 minutes easy rowing. Repeat 4-6 times.
Tuesday 1 minute pieces at harder than your expected race pace beginning each with a start. ( 1/2, 1/2, 3/4, and a full stroke) See below for start technique. Repeat 6 times
Wednesday RACE DAY
Do a three minute piece at race pace with easy rowing to recover after each piece. Repeat 3X
Do one race – about five minutes.
Practice backing and turning the boat
Thursday Easy rowing. Work on technique and do drills. recover from the previous three days of hard rowing
Friday 2 minute pieces at race pace + 2-4 minutes easy, Repeat 2 times.
starts and 15 strokes hard. repeat 3 times.
Practice backing and turning the boat
Friday 3:30 pm Unrig boats and load trailer
START TECHNIQUE
The goal is to get the boat moving and up to good speed without rocking the boat and missing water with the blades.
You should be half way up the slide and at the call “attention” square your blades and raise your hands a few inches to bury the blades a few inches deeper than for a normal stroke. The first few strokes are shorter than usual and at about 50% pressure 1/2, 1/2, 3/4, and then full strokes The larger the boat e.g. a four vs a double the more short strokes it will take to get your boat up to full speed. about 6 and it may take 8-10 strokes which are shorter in an eight. You should sit up and not use your back very much – just legs and arms. Be sure to bury your blades well or you will wash out and the boat will flop to one side and be sure to come out clean and high on the recovery.
After you get to a full stroke you usually take about 20 hard strokes to get your boat well positioned with the other boats. the following minute is intensely focused on technique to establish good boat balance and movement.