2011- 2012

First Winter Session 2011-2012

Week 1 – Nov 7 to 13

Establish VO2 max pace and longer race pace.  Use resistance settings of 7-9 for all sessions with paddlers over 180 lbs at 9, middle weights at 8, and lightweights at 7.

• 500 m max effort time trial (aim to get even splits)  Note the time.
• 8000 m hard effort time trial (aim to get even splits)  Note the avg pace on the display at the end.
• Do a 45 min easy paddle with 2 x 1000 m at 20 sec per 500 slower than your 8k pace.

Week 2 – Nov 14-20

Starting easy with 8k pace and submax pace intervals.

8k pace is as defined above.

Submax pace is halfway between your 8k pace and your 500 m time from last week.

Controlled pace is 20 sec per 500 slower than your 8k pace (if your 8k pace is 2:20, then your controlled pace is 2:40)

Under 500 m race pace is about 5 sec per 500 faster than your max effort 500 m race pace.

• 3 x 2000 m at up to 8k pace with 1-2 min recovery
• 4 x 500 m at submax pace with 3+ min recovery
• Do a 45 min easy paddle with 3 x 1000 m at controlled pace

Week 3 – Nov 21-27

• 4 x 2000 m at sub 8k pace with 1-2 min recovery between intervals
• 4 x 500 m at submax pace with 3+ min / full recovery between intervals, and finish with 4 x 250 m at under 500 m race pace.  give yourself full rest between intervals of 3+ minutes.
• Do a 45 min easy paddle with, 2 x 1000 m at controlled pace, and a 1 x 500 m at max effort at the end

Week 4 – Nov 28 to Dec 4

• 4 x 2000 at sub 8 k pace with 1 min recovery between intervals
• 5 x 500 m at submax pace with 3+ min / full recovery between intervals, and finish with 5 x 250 m at under 500 m race pace.  give yourself full rest between intervals of 3+ minutes.
• 45 min easy paddle with 3 x 1000 m at controlled pace

Week 5 – Dec 5 to Dec 11

• 4 x 2000 at sub 8 k pace with 1 min recovery between intervals
• 5 x 500 m at submax pace with 3+ min / full recovery between intervals, and finish with 5 x 250 m at under 500 m race pace.  give yourself full rest between intervals of 3+ minutes.
• 45 min easy paddle with 3 x 1000 m at controlled pace

• 8k upwind / downwind race:  Set resistance level to 75-80 for the first 2k, then quickly drop it down 3 “lever numbers” for the second 2k, back to the first position for the third 2k, then back down 3 “lever numbers” for the final 2k.
• 6 x 500 at submax pace with 3+ min / full recovery between intervals, plus 6 x 250 m at “under 500 m pace” with full recovery between.
• 45 min easy paddle with 3 x 1000 m at controlled pace

Week 7 – Dec 19 to Dec 25

• 5 x 2000 at sub 8 k pace with 1 min recovery between intervals
• 7 x 250m at under 500 pace with full recovery between intervals, then 6 x 500 at submax pace with full recovery between intervals
• 45 min easy paddle with 3 x 1000 m at controlled pace

Week 8

• 8k time trial at near max effort
• 2 x 500 m at near max effort

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Second Session

Week 1 (Jan 2 – Jan 9)

• 10 x 250 m at below 500 m pace with full recoveries in between
• 10 x 250 m at below 500 m pace with full recoveries in between
• easy sessions

Week 2 (Jan 10 – Jan 16)

• 9 x 250 m at below 500 m pace with full recoveries in between; one 500 m session at submax pace (half way between 500 m pace and 8k pace)
• 8 x 250 m at below 500 m pace with full recoveries in between; two 500 m sessions at submax pace
• easy sessions

Week 3 (January 16 – 22)

• 10 x 250 m at below 500 m pace with full rests
• 5 x 500 m at submax pace with full rests

Week 4  (January 23 – 29)

• 5 x 500 m at submax pace with full rests
• 1 x 1000 m at max effort
• 4 x 2000 m at sub-8k pace with 2 min rest in between

Week 5 (January 30 – February 5)

• 4 x 2000 m at sub-8k pace with 1 minute rest in between
• 3 x 1000 m at 8k pace with full rest in between

Week 6 (February 6 – 12)

• 4 x 2000 m at sub 8 k pace with 1 minute rest in between each
• 2 x 1000 m at 8 k pace with full rest in between
• 8k upwind / downwind race:  Set resistance level to 75-80 (or as high as it will go) for the first 2k, then quickly drop it down 4 “lever numbers” for the second 2k, back to the first position for the third 2k, then back down 4 “lever numbers” for the final 2k.

Week 7 (February 13 – 19)

• 5 x 2000 m at sub-8k pace with 1 min rest between each
• 4 x 1000 m at 8 k pace with full rest between each

Week 8 (February 20 – 26)

• 8 k time trial at max effort
• 1 x 500 m at max effort
• 8k upwind / downwind race:  Set resistance level to 75-80 (or as high as it will go) for the first 2k, then quickly drop it down 4 “lever numbers” for the second 2k, back to the first position for the third 2k, then back down 4 “lever numbers” for the final 2k.

March, April – base miles on the water.

From 2010-2011:

Week 1 – Jan 3-9

• RACE!!!   500m  at resistance of 7-9 (7 for lighter paddlers, 9 for heavier).   Warm up, do a single 500 m race, cool down.  Avoid starting out at too fast a pace and dying.  If you do implode / explode before the end, finish the distance as fast as you can anyway.  Chart the time.
• 4 x 2000 m at LT pace (resistance 7-9) with up to 2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit.  For extra credit, do 30 deep squats between the intervals, i.e. at 2000 m and at 4000 m.
• Power session:  10 k total at easy pace and at max resistance.  Increase length of paddle 2 inches.  at every 200 m, do 10 hard strokes counting each side.  Focus on the acceleration and the “snap” during the pull phase.  Think about getting as much distance from each stroke as possible.  This is not 10 strokes at super high rpm, but 10 “monster” strokes.

Week 2 – Jan 10-16

• 10 k easy pace.  Every 1000 m, get off the erg and do 10 pushups, and 10 deep squats.
• 5 x 2000 m at LT pace with 1-2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit
• Power session:  10 k total at easy pace and at max resistance.  Increase length of paddle 2 inches.  at every 200 m, do 10 hard strokes counting each side.  Focus on the acceleration and the “snap” during the pull phase.  Think about getting as much distance from each stroke as possible.  This is not 10 strokes at super high rpm, but 10 “monster” strokes.

Week 3 – Jan 17-23

• RACE!!!   1000 m.
• 5 x 2000 m at LT pace with 1-2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit

• Power session:  10 k total at easy pace and at max resistance.  Increase length of paddle 2 inches.  at every 200 m, do 10 hard strokes counting each side.  Focus on the acceleration and the “snap” during the pull phase.  Think about getting as much distance from each stroke as possible.  This is not 10 strokes at super high rpm, but 10 “monster” strokes.

Week 4 – Jan 24-30

• RACE!!! 5000 m (enter time on scoreboard)
• 4 x 2000 m at LT pace with 1-2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit
• try to log 2 or 3 other aerobic pace paddles during the week

Week 5 – Jan 31-Feb 6

• RACE!!! 500 m AND 1000 m; both during the same session. (chart your time)
• 5 x 2000 m at LT pace with 1-2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit.
• try to log 2 or 3 other aerobic paddles during the week

Week 6 – Feb 7-13

• RACE!!! 1500 m (chart your time on scoreboard)
• 1 x 4000 m, 1 x 3000 m, 2 x 2000 m at LT pace with 1-2 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit
• try to log 2 or 3 other aerobic paddles during the week

Week 7 – Feb 14-20

• RACE!!! 500 m AND 1000 m; both during the same session. (chart your time on scoreboard)
• 2 x 4000 m, 1 x 3000 m, 1 x 2000 m at LT pace with 1 min rest between efforts.  Keep effort / HR (if measuring) steady even if pace drops off a bit
• try to log 2 or 3 aerobic paddles this week

Week 8 – Feb 21-27

• RACE!!!! 10,000 m.  Select a resistance level that’s realistic to what your boat feels like on the water, i.e. above 70 or so.  Calibrate your erg again after a good 10 minute warm-up (chart your time on scoreboard)
• try to log 2 or 3 aerobic paddles during the week

Week 9 – Feb 28-Mar 6

• RACE!!! 500 m (chart your time on scoreboard)
• 7 x 2000 m at LT pace with 1-2 minutes rest between each.

Week 10 Mar 7-13