SBTC Workout of the Week: # 9

Work-Out Type: "Race Day Wednesday" Complete Cardio System WorkoutPurpose: 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.Workout: Six pieces of the following length and rating:  8 min. @ 26spm, 5 min. @ 30spm, the first 4 min. of your race plan, the middle 3 min. of your race, last 2 min. of your race, closing with the last minute of your race effort. Rest interval for all pieces equals the time of the piece just completed.Structure: Set time and location for start of first piece and complete your land and water warm-up. This is a race rehearsal - don't cut corners on your warm ups.From start to finish the race piece will take 45 min. The first three pieces can be taken from a standing start, using either a full or portion of the start sequence time toward the completion of that piece (i.e. it's up to you when to start your clock during the start sequence). All other pieces can be started on the run, but still rehearse the first 8-10 strokes of the start.Do your best to remain at rate during the first two pieces (8 min. and 5 min. respectively), even if this is challenging. Part of the rehearsal is completing your race plan while there's some fatigue in your system.The first 4 minutes of your race should feel as real as possible. We're building everything around this as a rehearsal. Go through your pre-race routine, hitting every detail to make this as realistic as possible. However, note that these are not maximum efforts, except as called for in your race plan. The intensities of the pieces should match what your race plan calls for.Note that the rest intervals decline throughout the workout. It's easy to overlook, so don't forget. If you're performing this workout with another crew or sculler you can use rest periods to allow slower crews to catch up. For instance, the lead crew can reduce paddling or add pauses to allow crews who are behind to re-establish starting margins.Example.  Set time and location for start of first piece. Complete standard pre race land and water warm up.First piece is 8 min. and begins from a standing start. Maintain rating, even if uncomfortable. Rest of 8min. (equal duration). Add technical elements to lead crew's stroke to allow slower boats to catch up and restore starting margins.Second piece is 5min., also beginning from a standing start. Again, maintain rating. Rest of 5 min. Reset crews as necessary by using the same elements as previously.Third piece is the first 4 minutes of the race plan. Focus and tune into your plan and effort the same as you would in a race. Equal rest as before.Now the middle 3 minutes of the race plan, this time taken off a rolling start. Don't forget your start sequence. All further pieces will begin off rolling start and continue the equal rest interval.When you reach the piece intended to simulate the last minute of your race plan, this piece should include a sprint, just like your race.Cool Down: This is a hard workout. Cool down should be extensive with heart rates near pre-race levels before returning to dock.Next workout: Final prep for Championship Racing 8 x 250 meter or 30 strokes.Something not quite making sense? Need some individual adaptation? Drop a line to Coach Gluckman and he’ll be in touch.