Crew Class

October 14, 2014

Hi all

Hope ye enjoyed tonight's session.

(For those who weren't there, the work block we did was 3 x 10 minutes on 3 minutes rest, with rate changes between 18 and 20 during the pieces).

The second session I was suggesting for this week was:

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 tonight'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.


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