REMOTE TRAINING PROGRAM

Recreational Program Training Suggestions

In case you are wondering what to do on days when there is no instructor taking care of you; pick from the coaches suggestions below.

• a. Always start with a 10 minute warm-up on the erg or in the tank. Row very easy initially and ramp up lightly over the last 3 minutes. The intensity should remain at Cat. VI+.
• b. Stretch for 10 minutes after the warm-up (stretching without warm-up is useless)
• c. Always stretch for 10 minutes at the end of all your workouts ( stretching after is more important than before)

Rowing on the erg and in the tank is stationary. It affects your body differently then rowing in the boat. Allow your body to make the transition during the fall program by starting with some low to moderate load workouts. Reserve the heavier stuff for the winter. Build a base with Cat. VI workouts. Start with at least 20 minutes continuous rowing then increase the duration first to 30 minutes and finally to 40 minutes. Your minimum workout eventually should be 40 to 60 minutes.

ERG: Drag Setting: 120 for women and 130 for men Duration: 1x 20min; 30min; 2x20min (Rest 2min); 3x20min (Rest 2min) Stroke Rate: SR=20-22 Intensity: Cat. VI Your personal Cat. VI is: The 500 metre split time of your latest 20 minute test plus 13 seconds.

TANK: Sculling only no sweep rowing 5min pick, upper body swing, half slide 20min full slide 5min half slide, upper body swing All with square blades Stroke Rate: SR=20-22 Intensity: Cat. VI (breathing light and easy, you should be able to maintain a simple conversation)

Keep your upper body tall with a straight lower back and maintain your shoulders square during all rowing workouts. For this it is highly recommended to strengthen the core section of your body with the "Core Exercises" shown on the poster in the fitness room. These exercises, done regularly three times per week, are not only surprisingly effective in improving your power application but will also protect you from potential back problems and enhance your everyday body posture.

Each day's workout follows one of the target training intensities as outlined on the table below. In order to determine the appropriate intensity for you, a 20 minute ergometer test is recommended. On the Concept II model C indoor rowers, the performance monitor can calculate your average split time for the test. If you do not have access to the model C, you will have to crunch the numbers manually until we put up a quickfinder table here.

Use the following guidelines to make sure you are working at the proper intensity for a given category level.

Category	Average Split time
I	- 0:15 sec
II	- 0:07 sec
III	- 0:02 sec
IV	+0:02 sec
V	+0:07 sec
VI	+0:13 sec

THE SYSTEM OF TRAINING INTENSITY CATEGORIES for: ROWING CANADA NATIONAL TEAM
INTENSITY CATEGORY	APROX. HEART RATE RANGE	DURATION ONE PIECE (min)	RATIO WORK: RECOVERY	GOALS OF THE TRAINING INTENSITY	PRACTICAL EXAMPLES
I	max HR ie 180 - 200	0.5 - 1.5	1:4 - 1:5	a) Anaerobic Capacity. b) Transportation = development of cardiopulmonary system. c) Ability + feeling of start/spurt. d) Aggression.	a) 1 - 6 x 500m (with start) b) Interval training (short pieces) c) Series of 30 - 60 strokes or: series of 1 -2 min SR: > race SR
II	max HR ie 180 - 200	2 - 7	1:2 - 1:3	a) Race endurance. b) Transportation = development of cardiopulmonary system. c) Race speed feeling. d) Race attitude/plan.	a) Race over 1500 - 2000 m b) 6 x 2 min c) 3 x 1000 m d) 5 x 750 m SR: race SR
III	max HR ie 180 - 200	6 - 10	2:1 - 1:2	a) Development of aerobic capacity. b) Strength endurance. c) Tactics. d) Technique.	a) 4 x 7 min b) 3 x 2000 m constant speed c) 5 x 5 min strength - endurance on water SR: 2 - 4 less than race SR
IV	165 - 175	10 - 45	4 : 1	ANAEROBIC THRESHOLD a) Development of aerobic capacity. b) Efficiency. c) Strength endurance.	a) 2 x 20 min with SR-change b) 3 x 5 km time-control c) 10 km head race d) 3 x 12 min strength endurance on water SR: 2 - 6 less than race SR
V	150 - 165	30 - 90	--	a) Basic endurance. b) Utilization of aerobic capacity. c) Maintenance. d) Technique.	a) 30 - 90 min steady state SR: 10 - 12 less than race SR
VI	135 - 150	> 45	--	a) Utilization of aerobic capacity. b) Regeneration. c) Maintenance. d) Technique.	a) 45 - 90 min steady state at low intensity SR: 18 - 24/min

(Training Intensity Table from: V. Nolte, A. Morrow, B. Richardson, A. Roaf)

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