Crew Class

November 5, 2014

Hi all

 

Apologies for the delay to this one - misplaced my erg-session planning file!

 

Tonight's entertainment:

 

3 x 10 minutes, on 1' rest, and we'll have rate changes from 18-24 within each 10-minute piece.

 

Two aims here:

Endurance: the total work is less than last week, but the rests are shorter

Distance per stroke: As the rate goes up in each 10 minute block, the split will come down - but those should only be because of the rate - the work on the legs should be the same throughout.

 

 

Suggested second session for the week

 

2 x 20 minutes, on 5' rest, rate 20. At an RPE of about 14 - 'somewhat hard'. (So a split which you could maintain for an hour, although you wouldn't exactly love that hour).

 

Three aims here:

Mental endurance: keeping a consistent effort for the full 20 minutes.....and then backing it up with another one

Physical endurance: 40 minutes of work at a decent (but not horrible) effort

Technical: As the Wednesday session had shorter intervals with rate changes, it's a bit trickier to focus on technique then. So put it into your second session instead - watch back over your video from a few weeks ago, and pick out what needs work.

 

 

 

See you later

 

Ciara

Please reload

Recent Posts 

March 16, 2020

February 25, 2020

December 10, 2019

November 3, 2019

Please reload

Featured Posts

South Yorkshire Head 2020

February 25, 2020

1/10
Please reload

  • Twitter Clean
  • w-facebook

SHEFFIELD - ROWING - FUN - FITNESS - SOCIAL - COMPETITION - CAKE

© 2018 City of Sheffield Rowing Club