State Champs

All the very best to the Richmond crews racing at this weekends VIC State Champs.  Look forward to hearing how you get on.

Simon

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RRC Sprint Training – Week 3

Two weeks to state champs and it is getting heavy leading into the crowd favourite – the Henley Regatta.  Plenty of hard work in stall for you this week, so leave your self preservation tendencies on the bank and enjoy a bit or hurting.

Week 3 – 16 February 2015

Intensity – Heavy

Warm Up – 1 km

Speed Build Up x 2 sets (16 minutes)

Again, we step up the rating a couple more points and decrease the amount of rest between sets.  Make sure you maintain your focus and the quality of your work, particularly at higher ratings; this is what speed work is all about.

1 minute @ 26 spm, 1 minute @ 28 spm, 1 min @ 30 spm.

1 minute rest (rowing dead light)

1 minute @ 28 spm, 1 minute @ 30 spm, 1 min @ 32 spm.

1 minute rest (rowing dead light) then repeat.

Speed Block x 3 sets (13 minutes)

The same as the previous two weeks expect you are doing three sets instead of two….

1 min @ 24 spm, 30 sec rest, 1 min @ 26 spm, 30 sec rest, 1 min @ 28 spm, 30 sec rest, 1 min @ 30 spm.

1 minute rest then repeat.

Starts (Sessions 1 & 2)

Start Sequence = 5 strokes

Set 1 – Start sequence x 4

Set 2 – Start sequence plus 5 strokes x 4

Set 3 – Start sequence plus 10 strokes x 4

Set 4 – Start sequence plus 20 strokes x 4

Make sure you first stroke is a deliberate and relaxed push through the legs – the purpose is to get the boat moving forward.  Ensure you are not lifting your hands or have unnecessary tension in your shoulders.

You should have your start sequence figured out from last week.  If not, speak to your coach and work on it this week.  The more you get the practice your starts, the more relaxed you will be on race day.  Relaxation means less tension and more energy to call on when it is needed.

Pace Boats (Session 3)

Match up with boats of similar speed as your own and do the following race pieces;

Start sequence plus 250 metres at race pace x 3 (1 minute recovery between pieces).

Start sequence plus 500 metres at race pace x 3 (row back to the 500 start for recovery).  One extra 500 from the previous week.

You can do the 250 metres pieces on a single lap giving yourself one minute recovery between pieces.  Row over the 500 metre course for the 500 pieces, rowing back to the start for the recovery.  Make sure the pieces are at race pace.

Warm Down – 1 km

Ergo (20 minutes)

Step up in the rating this week so knock yourself out…..

5 min @ 18 spm, 2 min light (no pressure), 2 min @ 28 spm, 1 min light, 2 min @ 30 spm, 1 min light, 2 min @ 32 spm, 1 min light, 1 min @ 34 spm, 1 min light, 2 min 18 spm.

18 spm is at 75% max. Work pieces @ 90% max.  If you do not have access to a HR monitor, then sit on your 1000 metre split time for the speed work.

RRC Sprint Training – Week 2

Three weeks to state champs and we are going to start to ramp up the sprint work and add a few starts to get the mind into race mode.  We also introduce boat pacing, so put the call out for a crew you can work with….. enjoy!

Week 2 – 9 February 2015

Intensity – Medium

Warm Up – 1 km

Speed Build Up x 2 sets (20 minutes)

Similar to last week except we step up the rating a couple of points and decrease the break between sets.  Make sure you focus on maintaining the quality of your work, particularly at the higher rating.

1 minute @ 24 spm, 1 minute @ 26 spm, 1 min @ 28 spm.

2 minutes rest (rowing dead light)

1 minute @ 26 spm, 1 minute @ 28 spm, 1 min @ 30 spm.

2 minutes rest (rowing dead light) the repeat.

Speed Block x 2 sets (13 minutes)

1 min @ 24 spm, 30 sec rest, 1 min @ 26 spm, 30 sec rest, 1 min @ 28 spm, 30 sec rest, 1 min @ 30 spm.

1 minute rest then repeat.

Starts (Sessions 1 & 2)

Start Sequence = 5 strokes

Set 1 – Start sequence x 4

Set 2 – Start sequence plus 5 strokes x 4

Set 3 – Start sequence plus 10 strokes x 4

Set 4 – Start sequence plus 20 strokes x 4

Make sure you first stroke is a deliberate and relaxed push through the legs – the purpose is to get the boat moving forward.  Ensure you are not lifting your hands or have unnecessary tension in your shoulders.

Talk to your coach and crew about the race start sequence.  Most common start is a 3/4 (squeeze), 1/2, 3/4, 3/4, full sequence.  However, this may not suit all crews and you may want to experiment with a few options to get the boat moving faster sooner (a strategy we used in the eight to great effect last season).

Pace Boats (Session 3)

Match up with boats of similar speed as your own and do the following race pieces;

Start sequence plus 250 metres at race pace x 3 (1 minute recovery between pieces).

Start sequence plus 500 metres at race pace x 2 (row back to the 500 start for recovery)

You can do the 250 metres pieces on a single lap giving yourself one minute recovery between pieces.  Row over the 500 metre course for the 500 pieces, rowing back to the start for the recovery.  Make sure the pieces are at race pace.

Warm Down – 1 km

Ergo (20 minutes)

Step up in the rating this week so knock yourself out…..

5 min @ 18 spm, 2 min light (no pressure), 2 min @ 26 spm, 1 min light, 2 min @ 28 spm, 1 min light, 2 min @ 30 spm, 1 min light, 1 min @ 32 spm, 1 min light, 2 min 18 spm.

18 spm is at 75% max. Work pieces @ 90% max.  If you do not have access to a HR monitor, then sit on your 1000 metre split time for the speed work.

RRC Sprint Training – Week 1

Four weeks to state champs and we need to do a bit of cramming to get there in the best possible condition.  We will keep things simple; four weeks – light, medium, hard and a taper at the end.

I have also added an ergo.  It is important you do this, as it will give you much needed speed work.

Here goes…. week 1, knock yourself out:

Week 1 – 2 February 2015

Intensity – Light

Warm Up – 1 km

Speed Build Up x 2 sets (24 minutes)

1 minute @ 22 spm, 1 minute @ 24 spm, 1 min @ 26 spm.

3 minutes rest (rowing dead light)

1 minute @ 24 spm, 1 minute @ 26 spm, 1 min @ 28 spm.

3 minutes rest (rowing dead light)

Speed Block x 2 sets (13 minutes)

1 min @ 24 spm, 30 sec rest, 1 min @ 26 spm, 30 sec rest, 1 min @ 28 spm, 30 sec rest, 1 min @ 30 spm.

1 minute rest then repeat.

Warm Down – 1 km

Ergo (20 minutes)

Must, must, must do your ergo, really important with so little time to prepare for States.

5 min @ 18 spm, 2 min light (no pressure), 2 min @ 24 spm, 1 min light, 2 min @ 26 spm, 1 min light, 2 min @ 28 spm, 1 min light, 1 min @ 30 spm, 1 min light, 2 min 18 spm.

18 spm is at 75% max. Work pieces @ 90% max.  If you do not have access to a HR monitor, then sit on your 1000 metre split time for the speed work.

More to come…. send me an email with your feedback.

Training Week – 1 December 2014

What a great weekend for the club.  Four Richmond crews (plus three composites with Richmond rowers), and two wins; the Female D Eight and Gerry in the Female Masters D Eight.

Anyway, back down to earth and heads on for the start of the sprint season.  Next week we have selection ergo’s on the 9 / 11 th of December.  To get you into the zone, here are a couple of ergos for you to try.  If you have time, do them both as they will provide the preparation you need to pull a good score.

Ergo One – 20 minutes (work)

4 minutes @ 20 spm

4 minutes @ 22 spm

4 minutes @ 26 spm

4 minutes @ 28 spm

4 minutes @ 30 spm

Row dead light for two minutes in between sets.  Make sure you warm down for at least 3 minutes after the last set.

Ergo Two – 20 minutes (work)

2 minutes @ 18 spm / 2 minutes @ 22 spm

2 minutes @ 18 spm / 2 minutes @ 24 spm

2 minutes @ 20 spm / 2 minutes @ 26 spm

2 minutes @ 20 spm / 2 minutes @ 28 spm

2 minutes @ 22 spm / 2 minutes @ 30 spm

75% effort on the lower rating / 90 – 95% effort on the higher rating.

Tips

Try and drop your average down with each jump in rating and make sure you are consistent throughout each set i.e. don’t start at 1:50 and end at 2:15, try to sit on 2:00 for the whole time even though it will feel light at the start.  Good ergo’s are consistent ergos. Starting out too hard will only end in tears, therefore focus on containing the urge to push hard in the first minute and remember to breathe.

Training Week – Monday 17 Nov 2014

Intensity: Hard

Melbourne Head this week and HOTY the following….big couple of weeks for the Richmond Tigers.  Time for a flogging…enjoy!

Session Details

Warm Up
10 minutes

Work
Day One – Rating Steps x 4 sets
3 min @ 22 / 3 min @ 24 / 2 min @ 26 / 1 min @ 28.
3 minutes rest between sets.  85-90% effort.

Day Two – 2 min on / 1 min off x 10 sets.
Ratings and reps: 22spm x 2reps, 24 x 2, 26 x 2, 28 x 2, 30 x 2.
95% effort on 2 min on / deadlight on 1 min off.

Both days step 4 points for experienced crews.

The above sets are going to be tough.  Make sure you keep focusing on aspects of your stroke to maintain form throughout the exercises i.e. skillful placement at the catch, holding the stretch through the lats during the leg drive, keeping the handle parallel with the water during the arm drive etc.

Skills
Stuff the duck (1/2 crew) 10 on 10 normal then alternate (5 sets).
Power strokes x 15 100% pressure rating 16 – 18 spm (5 sets).  10 light strokes between efforts.

Warm Down
5 minutes

Ergo
Number 8(b) (check the white board).

‘To strive, to seek, to find, and not to yield’ – Alfred, Lord Tennyson.

Training Week – Mon 10 Nov 2014

Intensity: Medium

On Water Time: 1 hour 15 minutes

Warm Up

10 minutes

Work

Day 1 – Rating Pyramid:

4 min @ 20 / 3 min @ 22 / 2 min @ 24 / 1 min @ 26 / 30 sec @ 28 / 1 min @ 26 / 2 min @ 24 / 3 min @ 22 /  4 min @ 20 spm (21 min)

Day 2 / 3 Rating Steps:

2 min @ 22 / 2 min @ 24 / 2 min @ 26 / 2 min @ 28 x 4 sets (5 minutes break between sets).

Step 4 on rating for advanced crews on above exercises i.e. 26/28/30/32 spm.

Skills

Double catch drills (half crew) 10 drills / 10 normal x 5 sets.  Rotate through the crew on each set.

Slide Pauses – 1/2 – 3/4 slide every fifth stroke.

Warm Down

5 minutes

Ergo

(2 min @ 20 spm / 2 min @ 24 spm / 1 min @ 28 spm x 3 reps) x 2 sets

5 minutes recovery between sets.