Training with Holly
11/25/02

(A Session with Frank Cunningham)

December Rowing Training:

November 25-December 14:

This is a great time of year to think about next year!!!!! What kind of rowing shape do you want to be in next spring and summer? Most likely, you will be able to enjoy and feel the boat more, the more fit that you are. The main areas to concentrate on to achieve this are FLEXIBILITY, ENDURANCE, and STRENGTH. By dedicating yourself to some simple, fun, routines, you can make great strides.

One tool for training is the use of a heart rate monitor. You can do workouts that target specific heart rate zones. This benefits you by being able to make sure you push hard enough when you’re supposed to AND make sure that you REST enough when you need to.

My plan is to provide to the rowing club a general winter workout schedule for overall fitness and rowing specific improvement. My thought is that the majority of folks will be able to train and improve and get an overall feel for their heart rate zones on their own.

For those who are more curious and like to work with numbers, there is an alternative. We can do an ergometer test piece using a heart rate monitor. This will give a more accurate picture of your work zones, including maximum heart rate and anaerobic threshold (AT.) You will also be able to relate these numbers to some of the numbers you encounter on the ergometer all the time.

Everyone is welcome to do this test piece. I think the folks who are really serious about improving their rowing fitness level and are willing to dedicate themselves to following the workouts will benefit the most. After the test, I will graph-out your heart rate work zones, give you an overall assessment, and your first series of winter work routines, individualized. Do to the time and follow-up work that I will put in to each individual, I am asking a fee of $20 per person. If you are serious about this and can't afford it, please call me and we'll work something out, really.

So, I would like to set this up for Saturday December 14th. I will leave a sign up sheet in the oar room. I have no idea how many folks are interested in doing this, so I will leave plenty of time available. You'll need to plan for almost an hour, including warm-up, test, and cool-down. I think it will be here at the WBF. Please leave your phone number on the sign-up sheet so that I can call you if there are any changes. (If you can't make the 14th, call me and we'll set up another time.)

BETWEEN NOW & THEN: You need to spend some time on the erg, feeling used to the numbers and experimenting with pushing yourself. Be active at least 5 days a week. We’ll begin a weight lifting routine soon, but push-ups, sit-ups and pull-ups are always a great thing.

Rowing ergometer 3 days a week. (') = minutes, (/) = number of strokesWarm up: 10' easy rowing, then get off and stretch,20 / @ _ power, 20 / @ 90%, 20 / @ full, 20 / @ full, keeping the rate between 24-28 spm for each 20, row easy 15 / between each 20.

#1 - 3 X 10' @ 80%, paddle easy 5-8' between. The way to think of this is choose a 500m split time that you can hold for the whole 10', but is difficult.

#2 - 4 X 10' varying rate and power in this order:
4 minutes at 18 strokes per minute at full power
3 minutes at 22 strokes per minute at half power
2 minutes at 28 strokes per minute at full power
1 minute at 24 strokes per minute at row easy

#3 - 3 X (5 X 2'full power, 2' easy) rate at 24-28

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