20 Oct 2006 05:51:05
Abec
Masters training questions

I started rowing 5 years ago and became an addicted rower.
Taking part in a view masters regattas showed that my technique is
adequate but not so my performance.
Therefore I am looking to optimise my training during the winter
months.

I measure only 1.68m and weight about 60Kg.
I am 50 years old, male.

During last winter I trained 3 times per week on the CII.
This summer I rowed 3 times per week, mainly in the 1X, 2X and 4X,
approx. 1'500Km.
My disappointing best 2000m ergo time is 8min 7secs.

What I think I need badly is more strength. Therefore I plan to do the
following:
- November to March
Saturday rowing on the wather (4X)

- Nov + Dec:
Monday and Thursday: strength training on the CII (20 minutes max
power, 14 SPM)
Tuesday: steady state rowing on the CII (2 x 20 minutes, SPM 22,
heart rate 140)

- Jan to March:
Monday: intervals on the CII (500m, 400m, 300m, 200m max heart rate)
Tuesday: strength training on the CII (20 minutes max power, 14 SPM)
Thursday: steady state rowing on the CII (2 x 20 minutes, SPM 22,
heart rate 140)

I very much appreciate your comments!

Bert