Crew Class - Autumn 2015 - Week 2

October 14, 2015

Hello all
 

I'm sorry this email is so late, I've had some crazy days in work recently and I'm only catching up with myself now.


Wednesday session.
 

This was 3 x 10 minutes on 3 minutes rest

Piece 1: (3 @ r18, 2 @ r20) x 2
Piece 2: 2 @20, 2@ 18, 2@ 20, 2@18, 2@20
Piece 3: (2 @ 18, 3 @ 20) x 2
 

So the idea was to build the work slightly from the previous week, but keeping the same rests. And to vary the rates a bit to keep us sharp, and working on consistency within and between blocks. Overall, it's still about aerobic endurance base building.

 


Suggested second session

2 x 18 minutes, with a 5 minute rest. Rate 20, and that would be an RPE of about 14 - so a little slower than Wednesday's pieces.

The rationale for that suggested session is:
 - Building up the overall work time (36 minutes), which contributes to developing our base of aerobic endurance
 - Doing this by lengthening the intervals, but not making the rests any shorter (in fact, making the rest a little longer). The idea there is that you should be able to maintain the quality of the second piece if the rest is long enough.
 - Along with the 'physiological' fitness, lengthening out the pieces also has two other benefits: 1) 'mental endurance' - 18 minutes with no rate changes or intensity changes is really boring. So it forces you to maintain your concentration in order to hold a steady split.  2) what I am calling 'physical endurance'. So, as an example, at the moment I can cycle hard for 90 minutes, because I've been on the bike a fair bit recently. But I couldn't do that on the erg, because although I have the fitness, my shoulders would tire, my position would go, my hamstrings and backside etc. would be too sore. So doing these slightly longer pieces at a lower intensity allows us to build that physical endurance to maintain good form while erging - once we have that, we can then throw some much harder work on top of it.


 

I promise I'll get this week's email out on time!
 

Ciara

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