Sunday, January 30, 2011
Monday! Time to apply ourselves.
written by DAR
G'day,
Firstly, congratulations to everyone who competed this weekend at the Three Rivers Sprints. It is heartening to see everyone support the club, and build the spirit of rowing in Pittsburgh. For everyone who couldn't make it (myself included), we will race on Wednesday RaceDay.
Monday is now upon us, and we will begin to make use of our Peak Power outputs from last week. With the intention of building our maximum possible output, Monday's steady state, aerobic base building workout will begin with some power.
5:15-5:30 ==> Warm Up.
5:30- ~6:00 ==> 10 seconds ON, 60 seconds OFF, at 90% of your maximum wattage. When you fall below 90%, as in you can no longer hold that power, paddle and rest for 5 minutes to recharge, and then continue. Repeat until you have completed 20 ten-second bursts. Set the monitor simply to "Just Row," because this is too hard to program otherwise. I will bring my computer with your target scores, and PostIt notes so you can have a reminder of your target wattage right on the monitor.
If you can go all 20 in a row, your recorded Peak Power is probably too low. You should test again.
6:00-End ==>Steady state, 3 X 18 minutes, rate 18-22, change every three minutes. Rest is 1 minute.
There you have it. Building maximum power, and base aerobic fitness. This will be the pathway to speed. I hope to see even more people there tomorrow than we had last week.
Rock and ride that erg,
Dan
January 30, 2011 at 1:32 PM
...Wednesday Raceday.... okie dokie! ;-)
January 30, 2011 at 3:16 PM
So are these 10-sec pieces the same or different from last Monday's peak performance pieces?
January 30, 2011 at 4:17 PM
Can you post the target rates somewhere for those of us that can't make it to practice? Thanks!
January 30, 2011 at 7:22 PM
Ignore my question... I was thinking you would give us a target split, wasn't thinking I could just change the erg to wattage... I already wrote down my max. wattage from last week, so I'm good multiplying by 90% on my own :)
January 30, 2011 at 8:09 PM
Thanks, Vern. I just meant that I'd bring my computer in case anyone forgot their split. If somebody shows who hasn't done the max power yet, we'll just have them do it before the workout.
Maureen: These are different 10sec pieces. The idea is to keep doing 10 seconds on, with 60 seconds rest, until you cannot hold 90% of your maximum wattage. You then rest 5 minutes, and then continue until you've done 20.
Thus, you don't have to hit your max watts every piece. In fact, you shouldn't be able to.
Does this help?
February 2, 2011 at 8:21 AM
If one gets a higher wattage during the 20 10 seconds, do you want the new number?