March 2018 Training Suggestions

The month of March is still a month of specific rowing preparation. It means that we continue improving aerobic capacities, but we also increase intensity and cadence to be ready to race in April. The cadence of TR-Transportation workouts should be increased gradually every month. Decide what cadence you want to race at the championships in June. If that is 36-38, it means your cadence should be 34-36 in May, 32-34 in April and 30-32 in March. Use this range of cadence for all TR1 workouts each given month. TR2 workouts should be at two beats higher than TR1.

I would suggest to use the warm-ups for some short speed work, e.g. 8 x 30”/30” off at over 40, “builders” at ¼ or ½ slide or just a few starts at full speed.

In order to facilitate the athletes’ transition to the higher cadence, many pieces are in the form of steps with a variety of cadence. Use at least one day (bad weather) a week for pieces on the erg. This could be as the first part of a workout before you go on the water, e.g. 1 x 6k on the erg followed up by 1x 6k in the boat (see Wednesday workout below).

Additionally, I would suggest to use time,instead of miles or kilometers, to keep track of the volume of the workouts. This allows you to very quickly find out how much time is wasted on talking or just hanging around before going on the water.

Here is an example of a program for the month of March, with Thursday off and training on Sunday when there is more time for the workout.

If you have any questions related to the program, feel free to contact me via e-mail at kris@usrowing.org.

Kris Korzeniowski

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