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Tag Archives: 2010

SBTC Fall Workout of the Week: #3

We have several boats available for sale, including this ’08 Hudson HW 2x/-. Click on the photo to get more details. Workout Type: Repeats at 70-85 % of 2000 meter pace, with lower than racing stroke rates. Rower will complete … Continue reading

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SBTC Fall Workout of the Week: #2

Workout Type: Interval training with moderate rest. This workout is suitable for the erg or on-water training. Purpose: Establish a race pace for 6 kilometer racing either on the water or erg by doing portions of the total race distance … Continue reading

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SBTC Fall Workout of the Week: #1

Workout Type: A row at moderate stroke and heart rates with a focus on technique over the longer distances associated with head races. Purpose: Develop flow, feel and the fluid motion on the drive as well as the recovery. Reduce … Continue reading

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SBTC Fall ’10 Workout Series

With the World Master 1000 M Championships taking place last week in St. Catharines, Canada the summer race season is coming to an end and the longer head races are already being posted on the registration websites. It is now … Continue reading

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SBTC Workout of the Week: #10

Work-Out Type: Final preparation for Championship Racing: 8 x 250 meters or 30 strokes Purpose: Complete the final speed preparation. Frequency: 7-8 days before championships or other targeted race. Workout: 8 x 250m or 30 stroke pieces, 6 with standing … Continue reading

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SBTC Workout of the Week: # 9

Work-Out Type: “Race Day Wednesday” Complete Cardio System Workout Purpose: This workout fatigues the system while requiring increasing levels of race expertise, providing athletes a full range cardiovascular workout and race rehearsal. Frequency: Weekly up until championship phase of season. … Continue reading

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SBTC Workout of the Week: # 8

Work-Out Type: Flat out speed and lactate tolerance Purpose: Push the limits of effective rate and intensity. What you learn from this workout can help you further develop your race plan. Frequency: 1-2 times over an entire season, and never … Continue reading

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SBTC Workout of the Week: # 7

Work-Out Type: Race pieces with equal rest – great when done head to head with other teammates. Purpose: Lactate tolerance and race rehearsal. Frequency: 2-3 times a season. Allow 10 days before any major race. Workout: Consists of 3 sets … Continue reading

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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 … Continue reading

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SBTC Workout of the Week: # 4

Work-Out Type: Over-Distance Training Approaching Race Rates Purpose: Teach the athlete to increase speed as stroke rate increases. Secondly, to increase the rower’s ability to work effectively and efficiently at race ratings as he or she builds to competition season. … Continue reading

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