General Training Information

WOMEN'S TRAINING FOR CHRISTMAS VACATION 2005-2006 I suggest you 3 of the following every week to try and maintain fitness...... 30 min run 45 min swim (if you are of an ability where you can push yourself swimming) 45 min cycle (including hills) 30 min cross trainer 1 hr dance/aerobics/kick boxing or other such exercise class 30 min erg (but only if confident you are good technique wise, there is nothing to be gained from coming back with poor technique even if it gets you fit and it's easy to get into bad habits erging on your own) GENERAL TRAINING PLAN This section is to be used as a guide. Captains will install their own plans periodically so please contact them for latest crew training plans. General Fitness Training for everyone: The aim for every rower is consistency and duration. This guide will increase individual stamina to a point where it is ‘just’ comfortable to race a bumps course for the row over with a crew on your tail the whole way! Day one · Start the day with a 30min jog/run as you please. · In the afternoon go for a 30 min cycle at a hard pace. · In the evening jog/cycle to the boat house and do a 30 min erg – at a heart rate somewhere between 150-170bpm. “Somewhere between out of breath and dying” (H. Derbyshire Capt. 2003) · Jog/cycle home gently · Stretch Off – IMPORTANT Day Two · Stretch for about 20 mins in the morning · Aerobics or circuit sessions are great to try in the afternoon. Spend no less than 60 mins. Fenner’s Gym has classes and good facilities. · 2 x 20min ergs with a 10 min break in between · Stretch Off for about 20 mins Day Three · Stretch for about 10 mins after you wake up · Go for a 20 minute run · Swim for 60 mins at a heart rate of 150bpm (average) · Gentle Jog 30 mins · Stretch Day Four · Rest Day, do nothing more than your daily routine and a 20 min jog Day Five · Stretch · Run for 40 mins – bridge runs along the tow path are great, though it can be fairly grim at this time of year. · 30 min erg · Stretch Day Six · Stretch · Run 20 mins · 2 x 20min ergs with 10 mins rest · Stretch You should try a 2k test every two weeks. Try and improve your time by 5 seconds as a minimum each week

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