Two-month intermediate winter training program for ACT rowers Adair Ferguson, Sports Development Officer, ACTRA What is intermediate level? An intermediate rower is someone who has enough technical rowing skill to be able to train reasonably hard in the boat without losing technique. Examples would include experienced Masters crews, Juniors with a year of experience, and regular regatta and time trial participants at Senior level. This program is therefore for people who have outgrown the novice ranks and are looking to improve performance for next season by training harder. Winter is an ideal time to start to prepare for next season. The importance of goals All rowers must have realistic goals to keep them going through the cold winter months. They need not have aspirations to national selection. A more attainable goal might be ACT selection in a particular crew. Or it may simply be to go to next year's National Titles and not be disgraced. Pluses and minuses of winter training Pluses There is no pressure to perform, and plenty of time to improve fitness, strength, endurance, and flexibility. There is also time to work on technique problems and weaknesses evident from last season. Minuses Minus 4, minus 2... yes, the cold! And it's a long time without real racing (as opposed to the 4 km winter time trials). Those who thrive on competition may lose incentive. Others may lose direction because there is no immediate feedback on how much you've improved over the race distance. Inevitably some crews will split up when individual differences in goals and motivation become more apparent. First steps Choose your long term and short term goals. Decide the aspects of technique that you would like to improve on for next season. Divide the winter season into 4-week or monthly blocks. Commit to testing your fitness at the end of each block using one or more of the fitness tests listed later in this article. Set goals for each month. Draw up some sheets like the samples given in this article and start filling them in, in conjunction with a coach if you need to. Remember the basic principles of hard sessions being followed by easy sessions, and three to four weeks of building overall training load followed by an easy week. Hints on winter training Winter is the ideal time to do some cross-training to improve basic endurance or aerobic ability. That way you won't have to spend all your time on the water. Try running, cycling, stationary cycling, swimming, roller blading, cross-country skiing and the ergo ­ anything that will push your heart rate into the aerobic training zone or higher. Make sure time on the water is well spent, i.e. make sure you get either good technique coaching or a decent training effect. Don't just paddle around. You should do at least one long 20 km row per week. Winter is a good time for building strength with weights, ergo work on a heavy setting, or boat work with increased resistance (e.g. using rubber tie-ons). Make sure you build in a light training or recovery day after strength sessions. Train in the middle of the day if you can. It is much more pleasant! Train in different boats, different crews and with different crew members. In other words try things you haven't had time to try. Get a video taken of your crew so that you can see more clearly the aspects of your technique that could be improved. Approach your club coaches, or have a look at the list of accredited coaches that should be in each club. If coaches are hard to come by, pay for some private coaching ­ it's not that expensive if you split the cost among your crew. Use the winter time trial series as much as possible to keep motivated and excited about your rowing, and as a regular test of fitness. Testing alternatives Progressive step test (see your Level 1 Coaching Manual) 5000 m ergo 2000 m ergo Time trial (4 km winter time trial course or 5.3 km water police to East      Basin course) Timed 1800 m pieces on the course at a set rating 500 m ergo test (for power/speed/strength) Sample program June Goals for June Improve endurance and basic fitness by doing at least 1 hour of varied aerobic work 6 days a week. June ­ PREPARATION Day/date Week 1 Week 2 Week 3 Week 4 Mon Technique row (incl. 3 x 20 pwr strokes with strap) Endurance weights Endurance weights Endurance weights 3 x 40-50 reps Tue Row 15-20k U3 15-20k U3 (incl. 4 x 20 pwr str with strap) 15-20k U3 (incl. 5 x 20 pwr str with strap) 10-15k U3 (incl. 4 x30 pwr str with strap) Wed OFF or run 5-10k or swim 0.5k OFF or run 5-10k or swim 0.5k OFF or run 5-10k (hills) or swim 1k OFF or run 5-10k or swim .5k Thu Row 10-12k (incl. 2 x 4'-8' U1 @ 24-26spm) Row 12-15k (incl. 2-3 x 4'-8' U1 @ 24-28spm) Row 12-15k (incl. 2-3 x 4'-10' U1 @ 26-28spm) Row 10-12k (incl 2 x 4'-8' U1 @ 24-26spm) Fri OFF or light swim/jog + stretch OFF or light swim/jog + stretch OFF or light swim/jog + stretch OFF or light swim /jog + stretch Sat 4k time trial small boats, 9am, @24-26spm 2-3 x 1500m @ 22/24/26 Biomech lab 15-20k 4k time trial big boats, 9am, @26-28spm Test fitness Sun Easy cycle/walk or swim Easy cycle/walk or swim Easy cycle/walk or swim or tennis etc. Easy as before July Goals for July Improve endurance, strength and basic aerobic fitness further by increasing intensity of training compare with June. July ­ PREPARATION Day/date Week 1 Week 2 Week 3 Week 4 Mon Technique row 12-15k (incl. 4 x 20 pwr strokes with strap) or endurance weights 2 x 20-40 reps Technique row 15-20k (incl. 5 x 20 pwr strokes with strap) or endurance weights 3 x 20-30 reps Technique row 20-25k (incl 5 x 30 pwr strokes with strap) or endurance weights 3 x 30-50 reps Technique row (12-15k incl 3 x 20 pwr strokes with strap) Tue Row 12-15k incl. 1-2 x 10' @U1 15k incl. 2 x 10' @U1 15-20k incl. 3 x 10' @ U1 Row 12-15k incl 1 x 12' @U1 Wed Endurance weights as above or run 5-10k or swim 0.5k Endurance weights as above or run 5-10k or swim 0.5k Endurance weights as above or run 5-10k (hills) or swim 0.5k Endurance weights 2 x 20-40 reps or run/swim Thu Row 12-15k incl. 3 x 4'-8' U1/AT @ 26-28spm Row 15k incl. 2-3 x 6'-10' U1/AT @ 26-28spm Row 15-18k incl. 3 x 6'-10' U1/AT @ 26-28spm Row 12-15k incl. 2 x 6'-8' U1 @ 24-28spm Fri OFF or light swim/jog + stretch OFF or light swim/jog + stretch OFF or light swim/jog + stretch OFF or light swim/jog + stretch Sat 4k time trial small boats, 9am, @24-26spm 2-3 x 1500m @ 22/24/26 Biomech lab 15-20k 4k time trial big boats, 9am, @26-28spm Test fitness Sun Easy cycle/walk or swim Easy cycle/walk or swim Easy cycle/walk or swim Easy cycle/walk or swim