SBTC Workout of the Week: # 5

An early posting for the WotW. Enjoy, and expect to see the next entry during the week of the 3rd of May.Work-Out Type: Segmented race tempo pieces.Purpose: Helps the athletes learn to row within themselves and yet row at rate. Additionally, workout teaches repeatability of effort and the ability to handle fatigue at race rate.Frequency: 1 x within 10-12 practicesWorkout: 3-4 sets of 8 x 0:40/:20 with 5-7 minutes active rest between setsWorkout structure: This workout should include both your land and a water pre race warm-up with a specific start time – just like a real race. We do this so that any necessary adjustments to your pre-race routine can be discovered (and corrected) prior to the actual race day warm-up. (See my Tech Tip, “Practice Makes Permanent” for greater explanation about this philosophy.)The workout consists of 8 repetitions of 40 second race effort/rate interval with a 20 second active rest period between repetitions. We’ll do three to four sets of these.The first repetition is from a standing start. Complete as much of your start and stride as you can in the 40 seconds. Reps 2 through 7 begin from a rolling start of 8 strokes then stride into your primary race rate (review the prior WotWs if you need more details on a start sequence). The last rep of each set, rep 8 begins from a rolling start as the others, builds for the first 20s and then bump up your stroke rating 2 spm for the last 20 seconds of the set. Finish strong.Rest periods between sets (remember we’re doing this up to three more times) should be between 5-7 minutes of active rest – a mix of paddle and half pressure to flush lactate. Why 5 to 7 minutes? Your goal is to try to begin each set with your heart rate close to heart rate you warmed up at. If you are recovered to the point where your heart rate is back at your warmup levels after 5 minutes – great. Begin your next set.If not, give yourself another minute or two to see if you’ll recover adequately. If after seven minutes of active rest your heart rate is still elevated, you should not begin the next set. Over seven minutes without a complete recovery means you’ve done your work for the day – go to your cool down.Example:  Plan to start the workout and its warm up in the same fashion as race day.  Include land and water warm up and a time and place to meet. The first 40 seconds is a start piece:  include your exact start and stride. The second thru seventh piece is a rolling start of 8 strokes, followed by your basic race rate. Approach the eighth repetition as you would the final 40 seconds of racing, still incorporating a rolling start.Cool Down: Length of the cool down should be at least 15 minutes. Sculling at half pressure clears lactate faster than paddling. Challenge yourself with low rate  rowing including balance and partial feather rowing.Next Work-Out: 20 Km of steady state and technique