Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

INDOOR CHAMPIONSHIPS Lee Valley VeloPark, Saturday 12th Dec 2015

Day1: TEST
Day2: Rest
Day3: 1x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day4: rest
Day5: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day6: rest
Day7: 2x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day8: 40'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day9: Rest
Day10: 2x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day11: rest
Day12: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day13: rest
Day14: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day15: 45'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day16: Rest
Day17: 2x17'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day18: rest
Day19: 4x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day20: rest
Day21: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day22: 2x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day23: Rest
Day24: 4x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day25: rest
Day26: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day27: rest
Day28: 4x4'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day29: 50'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day30: Rest
Day31: 10x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day32: rest
Day33: 2x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day34: rest
Day35: 2x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day36: 3x13'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day37: Rest
Day38: 5x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day39: rest
Day40: 2x15'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day41: rest
Day42: 3x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day43: 3x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day44: Rest
Day45: 8x45s'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day46: rest
Day47: 3x13'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day48: rest
Day49: 4x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day50: TEST
Day51: Rest
Day52: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day53: rest
Day54: 3x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day55: rest
Day56: 2x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day57: 2x16'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day58: Rest
Day59: 6x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day60: rest
Day61: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day62: rest
Day63: 3x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day64: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day65: Rest
Day66: 8x45s164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day67: rest
Day68: 3x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day69: rest
Day70: 3x6'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day71: 2x15132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day72: Rest
Day73: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day74: rest
Day75: 2x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day76: rest
Day77: 4x2'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day78: 25'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day79: Rest
Day80: 1x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day81: rest
Day82: 3x45s 164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day83: rest
Day84: RACE

SOURCE:
http://indoorsportservices.co.uk/training/your_programme?levels[0]=3&levels[1]=7&weeks=12&estTime[0]=07&estTime[1][s]=29&age=50&rhr=43&mhr=170

Jersey just has so many things to do (and some of them are better in the rain!)

HAVE A GO ROW?

As some will know my training for triathlon at the beginning of the year was not going according to plan, so I decided to switch back to rowing for pleasure rather than competition. A couple of events later and I’m in race-mode and thinking I should focus on this for the season.

I made the choice too late for the Sark to Jersey race, but increased my training for the Gorey to Carteret and was pretty confident of my form by the time it came to race-day. Unfortunately the weather conspired to scupper my plans and the event was cancelled.

Notwithstanding this the rowing this year has been great fun and I have taken part in some epic races and some great non-competition events. The Jersey Rowing Club will be hosting a have-a-go-row over the next few weeks so if you are interested look-up Jersey Rowing Club on the web or Facebook.

HAVE A GO TRIATHLON?

Disappointed with the cancellation of the Gorey to Carteret I re-examined by triathlon form and decided to return to my plans set at the beginning of the year, albeit now having missed the Island Games, European Champs and Jersey Triathlon.

The next bit opportunity which is ahead is the Guernsey GraniteMan and I have enjoyed tremendously getting ready for this. Knowing that I’m not at peak performance my efforts have been steady and slow rather than fast and intense. I have been rewarded with an injury free training period.

You can see below my standard training week.

Because I had good base fitness from Gorey to Carteret preparations I have attempted to cram the half-ironman training programme into 8 weeks. Not recommended, nor ideal, but it seems to have worked…so far!

Week 1 run 6 miles, bike 16 miles, swim 1600m
Week 2 run 25miles, bike 68 miles, swim 1800m
Week 3 run 27miles, bike 125 miles, swim 8400m
Week 4 run 29miles, bike 61 miles, swim 7500m
Week 5 run 32miles, bike 144 miles, swim 8400m
Week 6 run 35miles, bike 150 miles, swim 8400m
This week I am on target for run 31miles, bike 150 miles, swim 2700m
I have then 2 weeks to taper, relax and be ready for the race on 13 September

One aspect I have really enjoyed is the open-water swimming. Ironically although the weather has been a bit wet recently (which doesn’t matter when you are swimming!) the dawn swims have been warm and dry. The rain inevitably seems only to arrive from about 8am.

The Jersey Triathlon Club have a number of races left this season and shortly will be re-commencing winter training and coaching. This is a brilliant time to get into triathlon. If you are interested look-up Jersey Triathlon Club on the web or Facebook.

HAVE A GO ADVENTURE?

Both Sandstorm and Silkworth Challenge offer great opportunities for people interested in Challenge events.

SandStorm Adventure Race
New Dedicated Website for the SandStorm Adventure Race coming very soon. Dates for the next event is on the 17th of October 2015

Silkworth Challenge
This is being run in conjunction with Kaz Padidar of Wild Adventures and will consist of a number of physical challenges across all twelve of the islands parishes. The event will open for registration in March 2014, however if you would like to register an interest now, please e-mail: info@silkworthlodge.co.uk

HAVE A GO CLIMBING?

This year, as part of my flexibility work, and as a relaxing alternative to rowing or triathlon I have started rock climbing. The Jersey Climbing Community (Facebook) and the Jersey Climbing Club (Website) offer lots of support, guidance and advice.

The weather recently has been not-so-good, but I have still managed to get 30+ climbs in over the last 3 months and for a beginner that is OK for me. Like the Jersey Triathlon Club the winter provides a great opportunity for beginners to start and get ready for next year: there is a climbing wall, excellent tuition and an opportunity to get fit and be a rock lizard next year.

CONCLUSION

There is plenty to do, and no reason to be bored, even if it does rain!


USEFUL LINKS

These links are useful for planning your activity
Map http://www.timhjrogers.com/chart/
Weather http://www.bbc.co.uk/weather/6296595
Wind http://www.windguru.cz/int/index.php?sc=35643
Tide http://tides.mobilegeographics.com/locations/5469.html
Current http://d1k4o5s4mgbr45.cloudfront.net/wp-content/uploads/2010/02/Tide-streams-around-Jersey.Not-for-navigation.pdf


MY STANDARD TRAINING WEEK

You are welcome to come along and join me for any of these sessions!

Monday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm climbing
Tuesday - 6:15am swim from Archirondel; 12:00pm lunchtime run and 5:40pm climbing
Wednesday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm spin class
Thursday - 6:15am swim from Archirondel; 12:00pm lunchtime run and 5:40pm bike
Friday - 6:30am pool swim; 12:00pm lunchtime run and 5:40pm rowing
Saturday - 6:30am long bike from FitnessFirst, short run after and maybe swim in afternoon
Sunday - 6:30am long run (cliff paths or cross-country) and maybe swim in afternoon


THE AUTHOR

I am a triathlete, rower, and open water swimmer who also enjoys kayaking and climbing. If you want to join me in any of these pursuits I have spare bikes, kayaks and harness and a spare seat in the rowing boat! I am always keen to learn more about these pursuits (there is always room to improve) and share what I know. I am especially interested in anyone what wants to try adventure racing, but equally happy just enjoying the outdoors.

Tim HJ Rogers
TimHJRogers@Hougue.Com
07797762051