CBRC Masters’ Program
Winter 2016-17
Team Meeting Notes
Periodization
Our training program is broken down into 6 different period of focus
Transition: Nov – Jan
Aerobic training – low intensity, working technique
Preparation: Feb – Mar
Aerobic training
Pre-Competition: April – May
Setting lineups
Increasing intensity and ratings
Competition: June – July
Practicing race pieces and race plan elements
Transition: Aug – September
Aerobic training – low intensity, rating
Competition: Oct – Nov
Race pieces and race plan elements
Overview of Winter
Priorities
Staying healthy and injury free
Seeking to transition slowly as to decrease the chance of injury
Improving flexibility
To improve technique and decrease the chance of injury
Building core strength/general strength
To improve technique and explosiveness of stroke (and decrease chance of injury)
Consistency, gradual improvements in fitness
Pacing
Working at the pace guidelines listed for ergs (we will talk more about those next week)
Improve technique
Identify technique aspects each person can work on so they can carry them onto the water
Avoid bad habits on erg
Attention to technique while erging so we’re not creating new/ineffective muscle memory
Fitness Goals (see chart for how different workouts fit into categories of training under Training Plan: Erg Workouts below)
Building aerobic base
Long, low level workouts to increase muscle endurance
Increase capillaries, mitochondria and oxygen transport to muscles
Raise anaerobic threshold
Increase amount of time before “hitting the wall”
20 minute test = rough estimate of anaerobic threshold
Thinking of a pyramid, we’re currently working on the base of the pyramid
Training Plan (see attached document for pieces you should work on outside of practice times)
Movement Prep
Erg workouts
Erg workout intensity is set in relation to pace/500m for most recent 20-minute time trial. (Based on RoyleRow methods.)
Category
|
Training Pace
|
Target SR
|
Aprox.% HR
|
Purpose
|
Cat VI
|
Well-trained:
500-meter split
+13-18 seconds
Club-level:
500-meter split
+18-23 seconds
|
16-22
|
60- 70
|
Increases capillary density in muscles, development of aerobic base, increases ability for recovery during high intensity work.
|
Cat V
|
500-meter split +08 seconds
|
22-24
|
70- 80
|
Same as above except utilizes increased number of endurance fast twitch (FOG) fibers.
|
Cat IV
|
500-meter split +02 seconds
|
24-28
|
80- 90
|
Anaerobic threshold work raises the level of endurance capacity. The point where lactic acid is produced faster than it can be cleared.
|
Cat III
|
500-meter split -02 seconds
|
26- 30
|
90-100
|
Perform at higher levels of lactate and to promote lactate recovery. Increases
VOmax.
|
Cat II
|
5 % faster than 500-meter split
|
32- 42
|
95-100
|
Increase VOmax and specific endurance. Racing.
|
Cat I
|
n/a anaerobic
|
up to maximum
|
n/a
|
Speed development. Bursts 20-30 seconds in duration.
Low lactic acid levels.
|
Core Strength (core is the major emphasis for multiple reasons
Royle Core Strength Exercises (see attached document)
Circuits
Yoga for Rowers (see attached document)
Flexibility
See attached document
Everyone should be working on flexibility at least once a day
Technical Review or Instruction
Throughout the winter season, Jim and Beth H will be giving information on the following aspects of rowing to increase your effectiveness when we get back on the water
Posture
Sitting up tall from the hips
Relaxation
Especially in the shoulders and arms
Horizontal Movement
Keeping in mind how other movement interrupts the set on the water
Range of Motion (effective stroke length)
Not over reaching, getting a long but effective and powerful stroke
Suspension/Hanging
Feeling the connection with the handle to the shoulders, back and legs
Rhythm
Controlled slide on the recovery with noticeably quicker drive
Acceleration
Accelerating the handle through the stroke
20 minute time trials
Working independently on improving anaerobic threshold
This is not a comparative piece between people or this year to last year
Helps to customize your erg workouts using the pacing
Use your 20 min pace to determine where you should hold your splits during our erg pieces
Making progress during each month
By increasing your anaerobic threshold
Set training paces
Performed monthly
Monitor progress
Pacing
Not flying and dying
Maintaining a consistent pace and rate
Race plan
Jim will give a race plan to follow including warmup and pacing ideas
Mental preparation
Modeling how we prepare for race season
First = Dec 1st
If you can’t make it, you can do one on your own or you can arrange to do it at a different time with coaches
Setting a benchmark, identifying where you are at right now. Not worrying about where you were at last year.
General weekly training plan
(see attached file)
Spring & Summer
Jim and Beth will be working on preparing for spring and summer during the winter season
Schedule
Athlete Goal Setting
Team Goal Setting
Mental Preparation
Masters Links
During the winter in preparation for the spring, please go through the Masters links and fill in your event preferences for spring
Other thoughts or questions about Spring and Summer
Beth O. said she’d like to have more of the strength and endurance throughout the spring and summer
Mike would like to be able to get on the water faster to increase our practice time
Chris said “as a team, we need to commit to being here on time and if we sign up to make sure we’re here”
Team Meeting the 2nd Saturday of each season
Make commitments to which races we’ll be racing early on in the season
Will help with getting race selections and setting set lineups. This can help with getting on the water faster.
Beth H. is going to learn the administrative stuff over the winter so that we can get entries in earlier.
Winter Events
Christmas Party
Kari can host Dec 2nd or Dec 23rd
Someone else can take host if they want
Adult Rowing Committee can help coordinate
Christmas Lights Row
Adult Rowing Committee will coordinate
Vashon Scrimmage
Do we want to do this during the winter or during the spring?
Adult Rowing Committee can coordinate if we want to arrange it for this season
Ergomania – Jan 28, 2017
We won’t be training for 2k pieces during the winter season
There are other races too if you’re interested, Hour of Power and Team Relays
Contact Chris if you’re interested in participating. She will organize who is participating in each event.
Adult Rowing Committee
Steering committee for Masters Program
For coordinate and organize the following: social events, support for coaches, regatta planning, food, support, assisting with Learn-to-Row activities and classes, advertising, etc.
Looking for 5 volunteers to help for at least the Winter Season
Members can change for each season if we want
Beth O mentioned that if you want your voice heard, you should be on this committee and that those that are on the board shouldn’t be on the committee
Chris will head the committee. Please email her if you’re interested in joining chrisj3533@gmail.com
Communication
The coaches would like to increase communication. Check the following places for questions and looking for additional information
Website: look here for big picture, whole season information
Blog: more concrete long term record of notes, information from meeting communication, upcoming regattas, etc.
Emails: for reminders and daily information
Monthly gatherings: Adult Rowing Committee will work on setting up monthly potlucks after Saturday practices
Questions
What type of workouts should we be doing in between these workouts?
Core strength exercises, flexibility every day, lower intensity, long aerobic pieces (rowing, running, etc)
Where’s Tim?
He has other commitments for the winter, we’re hoping he’ll be back for the spring
Who will be coaching this winter?
Beth H will be here on a regular basis. Jim will be coming about once a week and working on administrative duties getting ready for spring and summer.
One aspect he will be working on is getting registration up for Learn to Row
With early advertising and registration, we’re hoping to able to build that program and the team as a whole. You can help by promoting rowing and directing people to check the website for registration.
He will also be showing Beth H some of the administrative aspects of the program
Budget questions
Beth O said arrangements for married couples are under review.
Is there a way to communicate lineups (mostly for sweep practices) the night before?
Discussion tabled until spring season meeting, bring your ideas on how this might work
No comments:
Post a Comment