hey
My crew season will be ending in a month and ive been trying to put together a of season workout plan. even though its off season i want to intensify my training. I'm having problems figuring out a schedual. I need a much higher endurance level but still wokring on everything else that is required. I have my own erg, treadmill and free wieghts so most exercises i can do no matter the weather. Anyone care to share what thier schedual is like? i just need something to build off of and then go from there. any help would be much appreciated.
Of season workout
Howdy -
Have you asked your coach for an off season workout? He would probably be the best person to help you as he knows your strengths and weaknesses. I'm sure he would be thrilled to help (plus it looks good to show that you have the desire to improve).
The UK site has an excellent section on training, including an interactive program where you can say how long before your next race, how often you want to train, etc:
http://www.concept2.co.uk/training/
http://www.concept2.co.uk/guide/guide.php
My personal recommendation to you would be to go heavy on the long stuff and light on the hard intervals. You don't need the speed just yet. You will get the most bang for your buck by doing work at your anaerobic threshold (for someone doing a 7:28 2K that would be about a 1:58 pace). One of my favorite workouts is 6X1000M at AT with 45 sec rest. This isn't a killer workout so you can recover quickly. Do a couple of those types of workouts a week and fill in with 8-15K UT1 and UT2 paced rows.
A typical week might be:
Monday: WU, 3X2K at AT w/ 90 sec rest, CD
Tue: 40 min at UT1
Wed: WU, 6X1K at AT w/45 sec rest, CD
Thur: 40 min at UT1 or off
Fri: Hard 10K
Sat: easy 12-15K at UT2
Sun: off
This type of schedule will allow you to train consistantly throughout the offseason. It's challenging enough so you will definately improve, but not so hard that you burn out or get sick from overtraining. You're young and full of enthusiasm, which is great. Stay smart, listen to your body, get plenty of rest, and eat right.
Pete
Have you asked your coach for an off season workout? He would probably be the best person to help you as he knows your strengths and weaknesses. I'm sure he would be thrilled to help (plus it looks good to show that you have the desire to improve).
The UK site has an excellent section on training, including an interactive program where you can say how long before your next race, how often you want to train, etc:
http://www.concept2.co.uk/training/
http://www.concept2.co.uk/guide/guide.php
My personal recommendation to you would be to go heavy on the long stuff and light on the hard intervals. You don't need the speed just yet. You will get the most bang for your buck by doing work at your anaerobic threshold (for someone doing a 7:28 2K that would be about a 1:58 pace). One of my favorite workouts is 6X1000M at AT with 45 sec rest. This isn't a killer workout so you can recover quickly. Do a couple of those types of workouts a week and fill in with 8-15K UT1 and UT2 paced rows.
A typical week might be:
Monday: WU, 3X2K at AT w/ 90 sec rest, CD
Tue: 40 min at UT1
Wed: WU, 6X1K at AT w/45 sec rest, CD
Thur: 40 min at UT1 or off
Fri: Hard 10K
Sat: easy 12-15K at UT2
Sun: off
This type of schedule will allow you to train consistantly throughout the offseason. It's challenging enough so you will definately improve, but not so hard that you burn out or get sick from overtraining. You're young and full of enthusiasm, which is great. Stay smart, listen to your body, get plenty of rest, and eat right.
Pete
[color=darkred][size=75]M53 5'10 175lbs
Am I the only slow rower here?[/size][/color]
Am I the only slow rower here?[/size][/color]