Season Prep for varsity

Hey ladies!

We are almost to season!! So excited to see everyone back at the boathouse. We’ll have a large varsity and novice team, so there will be a LOT going on.

Set a goal today for what you want your first 6k to be. Fill out the google form document below so I know what it is.
https://docs.google.com/forms/d/112iFP0GWVX4sI6z_bIvYAAseYEraTNR1_8jpEJU4d3k/prefill

First day of practice will be August 28, PLEASE BRING RUNNING SHOES.

First 6k test will be Sept 5th.

Here are some suggested workouts to prep you for the first day of the season…..feel free to do more then what is on here, or talk to me about specifics! Email email email questions questions questions!!! Always welcome!!!!!!!

Day 1
30mins erg
4’ @ 16 s/m
3’ @ 18 s/m
2’ @ 20 s/m
1’ @ 24 s/m

Ambitious: 40mins

OR
30-40mins cross-train

20 burpees

200 reps CORE

Day 2
18mins
3’2’1’3’2’1’3’2’1

20s/m
22s/m
26 s/m

OR
20min cross-train one thing
20min cross-train another thing

200 reps CORE
20 burpees
50 JJ

Day 3
6x500m @ 6k goal pace

Ambitious: 8x500m

OR

45mins cross train

200 reps CORE
20 burpees

Day 4
30mins erg
4’ @ 16 s/m
3’ @ 18 s/m
2’ @ 20 s/m
1’ @ 24 s/m

Ambitious: 40mins

OR
30-40mins cross-train

200 reps CORE
20 burpees
50 JJ

Day 5
18mins
3’2’1’3’2’1’3’2’1

20s/m
22s/m
26 s/m

40mins cross train

200 reps CORE
20 burpees

Day 6
6x500m @ 6k goal pace

Ambitious: 8x500m

OR
30-40mins cross-train

200 reps CORE
20 burpees
50 JJ

Day 7
30mins erg
4’ @ 18 s/m
3’ @ 20 s/m
2’ @ 22 s/m
1’ @ 26 s/m

OR
20mins cross train one thing
20mins cross train another thing
20mins cross train a third thing

200 reps CORE
20 burpees

Day 8
24mins
3’2’1’3’2’1’3’2’1

20s/m
22s/m
26 s/m

OR
40mins cross-train

200 reps CORE
20 burpees
50 JJ

Day 9
4x1000m @ +5 of 6k goal pace

OR

45mins core

200 reps CORE
20 burpees

Day 10
30mins erg
4’ @ 18 s/m
3’ @ 20 s/m
2’ @ 22 s/m
1’ @ 26 s/m

OR
40mins cross-train

200 reps CORE
20 burpees

Day 11
24mins
3’2’1’3’2’1’3’2’1

20s/m
22s/m
26 s/m

Or
40mins cross-train

200 reps CORE
20 burpees

Day 12
5×1000 @ +5 of 6k goal pace

OR

50mins cross train

200 reps CORE
20 burpees

 

Another good workout:

The 45-Minute Interval Indoor Cycling Workout
Rique Uresti’s favorite indoor cycling motto? “Tight wheel, tight body.” His 45-minute session cranks up resistance while adding speed intervals for a high-intensity workout.

 

Minutes
What to Do
Speed (rpm)
Tension
0 to 5
Warm up; stay seated
100
Light, slowly increased to moderate
5 to 10
Increase resistance; rise out of saddle
70
Moderate
10 to 12
Decrease resistance; stay out of saddle
110
Light to moderate
12 to 15
Keep resistance; sit in saddle
120
Light to moderate
15 to 17
Increase resistance; stay out of saddle
80
Moderate
17 to 19
Keep resistance, double pace; stay out of saddle
120
Moderate
19 to 21
Keep resistance, decrease pace; sit in saddle
80
Moderate
21 to 22
Keep resistance, double pace; rise out of saddle
120
Moderate
22 to 25
Decrease resistance; sit in saddle
100
Light
25 to 30
Increase resistance for heavy climb; rise out of saddle
70
Heavy
30 to 35
Decrease resistance; do seated arms workout
80
Light to moderate
35 to 40
Increase resistance; rise out of saddle
100
Light to
moderate, slowly adding resistance
40 to 45
Cool down; sit in saddle

 

Strong suggestion for this season for anyone who is serious about training: buy a Heart rate watch….we will be training in zones this coming season, and HR watches are great to do this to supplement your training!! I strongly suggest Polar, specifically the one listed below….

  • https://www.amazon.com/gp/aw/d/B00WLKH81G/ref=mp_s_a_1_3?ie=UTF8&qid=1502724554&sr=8-3&pi=AC_SX236_SY340_QL65&keywords=polar+heart+rate+monitor&dpPl=1&dpID=413Xq7C8w%2BL&ref=plSrch

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