Tag Archives: mental toughness

Rowing WOD 2/9/15: 4x10min w/ 2min Rest – Post Avg Splits

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Hope you’re all staying warm and safe in this snow!  Here is the RR Training Plan for the week.  Have fun and Get After It!

RRTP 2-9-15

Rowing WOD:RRTP 2-9-15

4x10min w/ 2 min Rest 

Pre-Season Tank Session

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Full Pressure, 4min @18 Steady, 1min @20 Full Pressure

2min Rest

2. 4min @20 Steady, 1min @22 Full Pressure, 4min @20 Steady, 1min @22 Full Pressure

2min Rest

3. 4min @22 Steady, 1min @24 Full Pressure, 4min @22 Steady, 1min @24 Full Pressure

2min Rest

4. 4min @24 Steady, 1min @26 Full Pressure, 4min @24 Steady, 1min @26 Full Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 2/7/15: 6x650m w/ 1:45 Rest – Post Splits

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Rowing WOD:

Renegade Rowing League Competitors throwing down in the 2k!

6 x 650m w/ 1:45 Rest

  • FOCUS: CRASH-B’s STRATEGY

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are three weeks away on March 1st.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces.  Next week we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rowing WOD 2/4/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

Rowing WOD 2/3/15: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

  • Goal Pace!!!

Less than a month until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

On March 1st we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 1/31/15: 8x500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

Abby getting after it at the Renegade Rowing League last Saturday!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our last 2k practice of the year behind us, now it’s time to get focused and prepared for the  main event, CRASH-B 2015.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!